Amino Acid Basics - Part 1

Amino acids are the foundation of every muscle cell in our body. That you may know. What most people don't know is that amino-acids plays a role in every cell of our body, including the immune system, brain cells, bones, etc.

Here are the basics about amino-acids and their properties when taken specially from a supplement.

There main role is saving glycogen. The three amino acids are isoleucine, leucine and valine. Large amounts of leucine can increase muscle mass and have an anti-cataboliceffect (over 50 grams per day). The usual dose is valine 4g, 2g isoleucine, leucine2g per serving. Lately leucine has gained thrust being considered key to growth. It is recommended in higher amounts for muscle gain.

Isoleucine is required in the formation of hemoglobin, regulate blood sugar and energy levels. Isoleucine in the human body is found in muscle tissue, which it used as an energy source. It is used by athletes, for its ability to increase energy, strength and help repair muscle tissue.

It is particularly recommended before your workout to prevent catabolism, but are also useful in post workout supplements, along with carbohydrates, proteins, other amino acids. They have a bad taste for some, so it's best to mix them or to get them in the form of capsules / tablets. Doses can also be 10-20g per day.

It is a nonessential amino acid, but with multiple roles in the organism. Works like glutamine. It is a source of nitrogen oxide, a substance very important in metabolism. Helps muscle volumization and cardiovascular health. The supplements can be found in free form (l-arginine) or AKG (arginine alpha keto glutaric, alpha keto glutaric acid-related). It is included in pre workout supplements for it's ability to produce nitric oxide, to get a better pump and vascularization both during training and during the day. It also helps erections by vasodilator effect.

Improves protein anabolism and muscle cell proliferation

The usual dose is 5-10 grams per day, before and after training.

It is a nonessential amino acid (the body can produce it on his own). It is the precursor of most brain neurotransmitters (dopamine, norepinephrine and epinephrine) and thyroid hormones. Studies have shown that when neurotransmitters levels reduces, physical and mental performance drops.

Tyrosine is found naturally in protein sources in relatively large quantities, but administered separately, in supplement - free form, this amino acid has more pronounced effects.

Its effects are energizing, anti-catabolic and fat burner. A key moment of tyrosine administration is before training, or whenever you feel tired. The optimum dose is 1-2 grams on an empty stomach. Tyrosine is the food for the brain.

For better mental energy is recommended to add ALC (acetyl carnitine) and ALA (alpha lipoic acid) and for thyroid stimulation asociate with kelp (source of organic iodine) and guggul extract (stimulates the synthesis of thyroid hormones).

Tyrosine is found both in the form of capsules and powder (cheaper, but harder to dose).

It is an nonessential amino acid derived from lysine and methionine. Vegetables and fruits contain less than 1%, and cereal products contain less than 5% of carnitine that found in meat and dairy products. Carnitine transports fatty acids into mitochondria (the cellcytoplasm element, playing an important role in reactions of cellular respiration). It is a popular amino acid for weight loss and energy, especially being administered before training. Carnitine itself does not help you lose weight in the absence of diet and exercise.It is also found in dairy products and red meat.

Effects:

• increase the carrying capacity of IGF-1
• reduce oxidative stress on the muscles post and pre workouts
• reduce muscle soreness
• reduce the excretion of uric acid - which translates into reduced catabolism

The optimum dose: 3-5 grams per day, an hour before exercise, and prior sleep.Usual dose is 1-3 grams per day (for the economy but satisfactory effects).

It is a nonessential amino acid, whose actions are improving the activity of the heart,brain and fat emulsification. Lowers blood pressure, macular degeneration and boost the immune system.

To be produced in the body requires cysteine and vitamin B6.

Protects the body from the toxicity of certain substances. It also allows to reduce bloodlevels of acetaldehyde (resulting from smoking, alcohol consumption). It is a detoxifier.Taurine accelerates the recovery. 

Taurine is an amino acid inhibitor, not an energizer. It is included in energy drinks to stabilize heart rhythm and prevent heart damage by these products. It name comes from the fact that it was first extracted from the bile of cattle.

The beneficial effects occur at 1000-2000mg per day or more, the best moment to administrate it, is right after workout and in the evening.

Stimulates growth hormone secretion. Growth hormone is essential for children, as for adults, because it helps the immune system, accelerates healing and it mobilizes fat. Ornithine helps insulin to play an anabolic role.

Required to produce vitamin b3. Helps production of serotonin (aneurotransmitter), which transfers nerve impulses from one cell to another. It is also responsible for a good sleep. It may help control hyperactivity in children, promotes growth hormone and helps maintain a healthy heart. Fights depression and hunger.

Use with caution.

It is an essential amino acid which is converted by the body into dopamine,noradrenaline and adrenaline, three chemical that play a major role in transmission of nerve impulses between the brain and cells responsive to these impulses. Combat depression, improves memory and mental capacity, reduces pain sensation, favors alcohol and drug detoxification.

It is a nonessential amino acid, source of energy for muscle tissue, brain and central nervous system, strengthens the immune system, produces antibodies that help the sugar and organic acid metabolism. One form of this amino acid, beta-alanine is becoming increasingly popular as a supplement before exercise or during exercise, for buffering lactic acid (removes muscle fatigue and burning, reduce muscle catabolism). Can be taken in doses of 1-3 grams or may already be included in special supplements to be taken during training. Especially at the beginning of administration can be perceived a slight stinging sensation on the skin without any secondary effect.

Essential amino acid, found naturally in beef, chicken, lentils, parmesan cheese, chickpeas. Cereals are poor in this essential amino acid.

The effects of administration of lysine as a supplement (in free form in large quantities)are:

• reduce anxiety
• reducing viral replication,
• muscle growth
• prevention of atherosclerosis by increasing the flexibility of blood vessels and remove deposits of fat (6 grams per day, with 6grams of vitamin C).
• prevents glycosylation (useful in diabetes and hyperglycemia)
• increase calcium absorption

Used doses are 1-2 gr per day.

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Always look for professional advice:

***Before attending any diet, workout program or supplement, always, consult with a specialist(doctor, nutritionist, trainer).