If you train regularly, you probably pay more attention to nutrition to maximize the results of the training program. And if your goal is muscle growth, you probably put a special focus on the amount of protein you consume. Amino acids are a key supplement to any bodybuilder's diet. They stimulate muscle growth, strength, energy and help to eliminate excess fat, but what are they and when to take amino acids for bodybuilding?
What are the amino acids?
Amino acids are the main component of the proteins.
Of these, 9 are essential, which means that the body
can not function without them and can not synthesize them by its own. These 9
essential amino acids must be taken from foods or amino acids supplements.
Of all, BCAA, or branched chain amino acids, accounts
for 33% of the muscle.
What are branched chain amino acids?
BCAA supplements contain leucine, isoleucine and
valine, amino acids that the body can not synthesize on its own.
Also, what makes them unique and effective is that
they are not metabolized in the liver, but in muscle tissues.
This means that the muscles can use these amino acids
as fuel immediately, turning them into energy.
Leucine has the greatest impact on protein synthesis -
like other branched-chain amino acids, leucine is metabolized in the muscle and
its administration can increase energy, force and stimulate muscle growth.
Isoleucine plays an important role in stabilizing
blood sugar and nitrogen levels and it also supports muscles recovery after
intense training.
Valine is an essential amino acid for the functioning
of the nervous system, regulates the immune system and supports muscular
regeneration. When associated with leucine, it supports muscle growth and
increases strength and energy
When to take amino acids for bodybuilding?
For strength and energy, BCAA is administered 30
minutes before training and 30 minutes after, so as to keep the level of
cortisol low during exercise in order to support muscle growth.
Also, to prevent exhaustion, they can also be
administered during training.
Additionally, BCAA can also be taken before bedtime to
inhibit the occurrence of the muscular catabolism that may appear during
nighttime sleep.
To enjoy all the benefits of this supplement, it is
essential that amino acids be administered correctly in quantities of 5-10
grams per dose.
It is not recommended to take amino acids for more
than 6 months. Administration over a longer period can affect coordination and
may lead to exhaustion.
Besides BCAA, other amino acids must be taken on an
empty stomach for the best results. This means you have to let go two hours
after eating a meal containing protein foods.
The reason why many amino acids (not all) work
effectively on an empty stomach is that the amino acids taken shortly after
eating foods rich in proteins will compete with the protein in the food to get
into the cell's receptors.
Amino acids that work on the empty stomach are:
l Tyrosine
l Tryptophan
l Ornithine
l Lysine
l Phenylalanine
There are, however, amino acids that keep their
beneficial effects even if they are combined with protein from normal meals.
Their abundance in the blood will make them do their normal work.
Amino acids that work after a meal are:
l BCAA
(leucine, isoleucine and valine)
l Glutamine
l Cisetina
l Glycine
l Proline
Reasons to take BCAA.
l Increase
energy level – During intensive and long-term workouts, the body will consume a
large amount of BCAA in the muscles. For top-notch training, you need energy,
so BCAA supplements are ideal. They will help prevent fatigue during training
and accelerate muscle recovery.
l Enhance
immunity – BCAA supports the immune system. Every time you train with weights
lifting, you overload the body. If the immune system does not work properly,
muscle recovery will be poor and the risk of illness will increase
considerably.
l BCAA
supports fat burning – Studies have shown that a diet based on a large amount
of BCAA supports fat burning and muscle development.
l Increase
muscular mass
l BCAA
contributes to increasing muscle mass by stimulating protein synthesis due to
leucine, especially when given after training – Increased protein synthesis
increases muscle growth even in the absence of weight training by increasing
its own production of anabolic hormones, namely testosterone, growth hormone,
and insulin.
Moreover, researchers believe that leucine is the
catalyst responsible for eliminating excess fat but only with other amino
acids.
Isoleucine, for example, increases glucose tolerance,
while leucine increases fat oxidation and provides enough energy to carry out
intense and long-lasting workouts.
These factors, together with a balanced diet and a
training program, facilitate weight loss.
Some study studies have shown that BCAA supplements
also help in the loss of visceral fat, located deep within the body, under
subcutaneous fat, sometimes very resistant to diets and quite difficult to
dispose of.
Bottom line.
Amino acids can be considered the main elements of
which muscles are built. Amino acids are precursors for proteins.
All physiological processes related to physical
activity (energy reactions, recovery, gains in strength and muscle mass, weight
loss, cerebral activity) involve the existence and function of amino acids. So
their importance can not be denied and when to take amino acids for
bodybuilding is also important to help them do their job.
Related Sources:
http://aminoacidstudies.org/
https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html
https://diets-usa.com/crazy-bulk-reviews/
http://marthakonte.soup.io/post/635364581/Where-to-buy-Crazy-Bulk-Supplements
https://www.goodreads.com/story/show/602443-where-does-crazy-bulk-ship-from
https://www.kiwibox.com/jesukol/blog/entry/143590845/how-many-exercises-for-muscle-growth/
http://aminoacidstudies.org/
https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html
https://diets-usa.com/crazy-bulk-reviews/
http://marthakonte.soup.io/post/635364581/Where-to-buy-Crazy-Bulk-Supplements
https://www.goodreads.com/story/show/602443-where-does-crazy-bulk-ship-from
https://www.kiwibox.com/jesukol/blog/entry/143590845/how-many-exercises-for-muscle-growth/
