What are the best amino acid preparations
The best amino acids for the body - an overview
"With a high training volume, I need a quick regeneration in order to be able to call up full performance again in the next unit."Florian Angert, Professional triathlete and Ironman Hawaii starter 2021
What are Amino Acids?
The entirety of all the different proteins in a living being is called a proteome. These number between 500,000 and 1,000,000 in humans and consist of long chains of amino acids. The functions of proteins as hormones and neurotransmitters range from the regulation of the glucose balance (insulin) to influencing gene activity (mRNA) to functions such as sleep (melatonin), waking up (norepinephrine), dreams (dopamine and serotonin). and above all as building blocks of our body such as in muscles and connective tissue.
Proteins are the essential components in the human body. They are required for the formation of structures, functions and the regulation of every body cell, every tissue and all organs. The body has 20 amino acids available for the formation of proteins. Each protein consists of a specific sequence of these. How they are arranged is in DNA asgenetic code saved.
The building blocks of life
The human organism is a permanent building site, on which amino acids are the most valuable, but not storable building material. Newborns get the optimal mixture from their mother's milk. Ingested through food, they serve the entire organism as an energy source and building material for protein, the body's own receptors, enzymes, neurotransmitters, hormones, muscle building and much more.
The 20 proteinogenic amino acids are typically divided into non-essential and essential amino acids. The body cannot produce nine of them itself. These are therefore also known as essential amino acids and can only be taken in through food or dietary supplements.
How do essential amino acids get into the human body?
Proteins are absorbed through food and, in the digestive process, are chopped up and broken down enzymatically until the smallest unit of a protein, the amino acids, is ultimately created from it. After splitting, these are absorbed into the bloodstream through the intestinal wall. There they can be used for building and energy metabolism.
How do we make new proteins?
To better understand how the human body uses amino acids and how it knows which ones are needed, a close look at a body cell with a nucleus is used.
The DNA is in the nucleus of the cell. This deoxiribonucleic acid consists of the so-called deoxiribose, a phosphate group and four different nucleotide bases: adenine, thymine, guanine and cytosine. Since our DNA is a so-called double helix structure, two bases that belong together like a key and lock are always paired: adenine with thymine and guanine with cytosine. The entire "DNA double helix chain" is found in every cell of our organism and represents the genome. The term genome is a kind of blueprint for all building processes in a cell. There is a need-based adjustment so that everything is not constantly formed:
Depending on which stimulus is triggered, a biochemical stimulus in the cell nucleus provides a playback program for a certain section of the DNA. So base pair to base pair are lined up. The information of three base pairs - a codon - defines the information of an amino acid. Which three base pairs encode a certain amino acid is the basis for the formation of a new protein structure. This is supposed to be formed in the body and is calledgenetic code.
When reading a specific section of DNA, half of the double helix splits off, turning the DNA into RNA. Since this is supposed to convey a message, it is also called messenger RNA (mRNA). The message arrives at a structure in the cell called the ribosome. This is, so to speak, the workshop in which new proteins are built. In short: if the cell nucleus with the DNA is the architect, the RNA serves as a blueprint so that the construction worker knows what to do. The blueprint can now be translated into the ribosome. Again with an RNA counterpart. According to the blueprint, it is clear which building block or which amino acid is needed next. The tRNA (transfer RNA) always adds the appropriate amino acid after coding three base pairs. So a long chain is formed which, when finished, results in a finished protein. Depending on the place of manufacture (cell type), a messenger substance, enzyme or receptor is created.
What are the tasks of amino acids?
As we can see, the subject is extremely complex. Broken down, however, one can use the example of neurotransmitters, i.e. the neurotransmitters of the brain, to illustrate which important tasks they perform:
|L-tryptophan||Serotonin||Neurotransmitter / happiness hormone|
|L-tyrosine||Dopamine||Neurotransmitter / motivational hormone|
|L-glutamine||GABA||Neurotransmitter / relaxation hormone|
What are the best amino acids?
With regard to the "best amino acids”Or their quality is often the so-calledbiological value certainly. Because proteins differ in their percentage ratio from their biological value. In principle, the whole egg is used as the reference protein and is defined as 100 or 100 percent, comparatively often also breast milk.
However, this information has proven to berelatively imprecise and generalized, since one essential aspect is not taken into account:Much more important is how well the organism can break down and absorb the proteins. This is crucial because regardless of the quality or composition of the protein, if there is a lack of protein-splitting enzyme activity in the intestine or various other disorders in the gastrointestinal tract, absorption (i.e. bioavailability) can be reduced.
Free Amino Acids in turn, can be taken up directly without being mechanically or enzymatically comminuted. So direct that sheare already absorbed through the oral mucous membranes when ingested.
When is the best time to take amino acids?
One in generalIncreased need exists during theGrowth, thepregnancy, toWound healing or directlyafter physical exertion, such as after a hard workout. The lack of feeling of hunger after physical exertion or intensive training sessions comes from the active stress axis, which can be very active for up to two hours afterwards. During this time, digestion is severely hampered.
Free amino acids can be consumed immediately after training and are available to the organism in a few minutes. In the case of increased exertion or a low-protein diet, it is recommended to take it twice a day with 5-6 grams. In the case of very intense exertion, higher doses may be necessary. Absorption is highest on an empty stomach (at least half an hour before eating). However, due to the high bioavailability and the unnecessary digestion, it can be taken at any time.
The best amino acids in sports
Good physical resilience and energy, the right balance between effective training and regeneration units, combined with a balanced and healthy diet, are important elements for increasing performance and building muscle in sport. Amino acids therefore also play a decisive role here. Unlike fat, they can hardly be stored, which means that deficiency situations occur very quickly and often. Then the body has the choice of either not producing the necessary substance in sufficient quantity or of sacrificing its own tissue. So that it doesn't come to that, isthe regular supply of essential amino acids to the body is the most important nutrient supply.
Quick win for increased performance and muscle building
Lysine is an essential amino acid and required for building muscles and amino acids. Because of its L-shaped appearance, it is usually referred to as L-lysine. L-lysine is used for the formation of enzymes, hormones and antibodies. In addition, it fulfills important tasks and supports, for example, bone growth, cell division and wound healing. In sport, lysine supports the (re) building of muscles and ensures rapid regeneration after physical exertion.
The combination of various amino acids is particularly important in order to optimally supply the muscles after exercise. In interaction with other substances, the human organism can produce the vitamin-like L-carnitine from lysine, which promotes energy metabolism and fat burning. Since lysine uses the same transport route from the bloodstream to the cells as arginine, the uptake of this into the cells can be inhibited (antagonist). If necessary, the arginine present in the plasma can be converted very quickly into the messenger substance nitrogen monoxide. This ascribes arginine to the ability to lower the risk of cardiovascular disease. It can react with oxygen to form the body's tiny messenger substance nitric oxide (N0). This has a positive effect on vasodilation, blood pressure and the blood supply to the organs.
L-arginine is a semi-essential amino acid and can be produced by the body itself. However, due to regenerative activities such as wound healing or recovery processes, the in-house production does not cover the daily requirement. Since L-arginine has a stimulating, vasodilating effect, the nutrient supply in the muscle cells can be improved and thus the performance can be increased. L-arginine also helps build muscle and at the same time enables fat to be broken down.
Optimal muscle building is achieved when L-arginine is combined with other nutritional supplements that promote build-up and performance, such as BCAAs or creatine, as these can be better absorbed through the dilated vessels.
BCAAs to build up and protect the muscles
The abbreviation ofBCAAscomes from English and stands for Branched-Chain Amino Acids. These denote branched-chain amino acids, consisting of L-valine, L-leucine and isoleucine, which are among the essential amino acids and must be taken in through food.
L-valine fulfills important functions in the construction of proteins. By stimulating the release of insulin, L-Valine regulates blood sugar and ensures that amino acids are quickly absorbed by the muscles and liver.
L-leucine plays a key role in building new tissues. The protein metabolism in muscles and liver is particularly dependent on BCAAs. L-leucine counteracts muscle breakdown and supports healing and regeneration processes.
If the free glucose reserves of the organism are used up by physical exertion, serveIsoleucineas an energy supplier. It is involved in gluconeogenesis (formation of new glucose) through several intermediate stages and is constantly required for the maintenance and regeneration of muscle tissue, even with low physical exertion.
It is also involved in hormone regulation and, for example, stimulates the release of insulin, which improves the absorption of glucose and amino acids from the bloodstream into the muscle cells. By regulating the blood sugar level, a fast energy production can be supported. Isoleucine is also involved in the activation of somatotropin, a growth hormone.
Amino acids or protein shake?
Humans have hardly consumed isolated amino acids in their evolution, but mainly protein. However, enzymes were required to break down protein into the individual amino acids. Stress and industrial food can inhibit these digestive enzymes by up to 90%. Accordingly, people in industrialized countries have very poor protein digestion, as a result of which the amino acids end up in the large intestine and are broken down by putrefactive bacteria into poisonous substances. In other words, we can poison ourselves from the inside out with an expensive steak that cannot be digested adequately. Undigested proteins can also trigger allergies, intolerances and thus autoimmune diseases.
Although the body urgently needs essential amino acids after intense exercise, the time for a protein shake after exercise is anything but ideal. Studies showed that just 1.5 grams of isolated amino acids were as efficient as 40 grams of whey protein. It has also been proven that on average only 15 to 30 percent of a protein shake can be consumed. Proteins are the most valuable components of food, but if undone they are harmful to health. Free amino acids are obtained from vegetables through fermentation (fermentation process) with the help of bacteria, just as it happens in the intestine. So they are a form known to the body, against which there is no allergic reaction, as they circulate throughout the body and are our basic building blocks.
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