Amino acids in sports

In the medical field this is called smallest building blocks of proteins as amino acids. The amino acids are used to build proteins (synonym: proteins) mandatory. Continue to be amino acids required for the synthesis of enzymes and for the formation of certain messenger substances. Chemically speaking, amino acids are a group of compounds that are characterized by being each at least one amino group (–NH2) and a carboxyl group (COOH) in their structure. Exist in the world approx. 400 known amino acidsthat occur naturally. The human organism needs around 20 amino acids for the various processes and structure in the body. These are therefore called proteinogenic amino acids designated. Most of the time the proteinogenic amino acids are meant when people talk about amino acids in general. The 20 proteinogenic amino acids all have at least two carbon atoms (C), based on the carbon atom to which the amino group is attached, the amino acids are divided into classes.

In the case of amino acids that contain several amino groups, the class is determined by the carbon atom whose amino group is spatially closest to the carboxyl group. Following this classification, there are three groups of amino acids:

1. Alpha amino acids: The amino group is here on the second carbon atom to find. A simple example and an important representative of the alpha amino acids is glycine, an amino acid with a very simple structure. All proteinogenic amino acids are assigned to the alpha amino acids, i.e. all human proteins are made up of alpha amino acids.

2. Beta amino acids: In the beta amino acids is the amino group on the third carbon atom localized.

3. Gamma amino acids: The gamma amino acids are defined by the amino group to the fourth carbon atom is bound. From a chemical point of view, the gamma-amino acids differ considerably from the proteinogenic amino acids. The gamma amino acids are made by the human body not used to build proteins, therefore the gamma amino acids are not proteinogenic amino acids. However, some amino acids in this class are found in humans. For example, the Gamma aminobutyric acid (GABA) a messenger substance in the brain.

If you have the molecular structure of amino acids If all three classes are considered, the structure is very similar. However, they differ in their structure by certain differences Behavior in acidic and basic medium. The respective behavior is determined by the structure of the side chains of the amino acids. The amino acids of a class all differ in the structure of their side chain.
The amino acids that the human organism needs to build proteins, that is proteinogenic are can from the body only partially self-synthesized (i.e. composed of raw materials). The amino acids that the body cannot build itself will become essential amino acids called. They inevitably have to be taken in through food. The following amino acids are essential for adults: Leucine, Isoleucine, Methyonine, Threonine, Valine, Lysine, Phenylalanine and Tryptophan. Cysteine ​​is a special case, as it can actually be synthesized by the body itself, but because it is an indispensable source of sulfur, fed anyway must become. For the immature human organism (i.e. infants) are still Histidine and arginine essential. In order to produce proteins from the amino acids, certain enzymes are required. These enzymes set the amino acids for this in chains one behind the other. The sequence of the various amino acids is different for each protein and determines the function and the area of ​​application of the finished protein. The sequence in which the amino acids are put together is determined by the DNA.

Amino acid intake during exercise

The body therefore needs a steady supply of essential amino acids to stay healthy. A balanced diet is important for this. Malnutrition can lead to muscle breakdown, and people lose weight. This happens because the body releases amino acids from existing muscle mass in order to gain energy. Furthermore, stress and chronic illnesses can lead to a lack of amino acids, possible consequences of which are fatigue and an increased susceptibility to infections.
If, on the other hand, you want to build up additional muscle mass, the body is particularly dependent on adequate nutrition with amino acids. As a competitive athlete, you should therefore make sure to eat healthily and consume enough amino acids. Certain foods contain amino acids; especially as a competitive athlete, you should adjust your diet accordingly.

The important essential amino acids are found in the following foods:

• meat and fish
• Cow's milk and cow's milk products
• Eggs
• legumes
• Soy products
• Cereal products (e.g. pasta).

Competitive athletes in particular should plan their diet in order to achieve the desired athletic results. In order to build muscle mass quickly, it can be useful to supplement a healthy diet with amino acid supplements. Such preparations should only be taken when the maximum of success that can be achieved through training and nutrition has already been exhausted. Amino acid supplements can never replace a healthy diet and a smart exercise plan. However, good results can be achieved by combining diet, exercise, and amino acid supplements. The amino acids should ideally be taken directly after training. Because after training, which is a heavy load phase, the body can absorb many more amino acids into the muscles than normal. If the amino acid concentration is high during the resting phase, the body can build muscle more easily. You can also take the amino acid preparations shortly before training, as they cause hormones to be released here, which reduce the occurrence of symptoms of fatigue during training and accelerate muscle building. However, there is no general guarantee of effectiveness for amino acid preparations. There are no valid studies on the individual preparations, so you should seek advice and generally be cautious about taking muscle building preparations. If you have consumed amino acids, you should always drink plenty of water, as excess amino acids are excreted in the urine by the kidneys. Lots of fluids support the kidneys in their work and thus avoid overloading and damaging the kidneys.

BCAAs are branched protein chains that are used in various sports. You can read more about this under: Areas of application of BCAA

Amino acid preparations

There are many various preparations from various manufacturers. A distinction is made between preparations that a single amino acid in high concentration contain and preparations that all proteinogenic amino acids include. The preparations containing individual amino acids accordingly act differently and are therefore not all equally well suited to accelerate muscle building. Many competitive athletes take it Glutamine supplements to himself. Glutamine is in muscle tissue present to a large extent and therefore plays an important role in building additional muscle mass.
Preparations with a high concentration are also popular BCAA amino acids, these are also often present in the muscles. Taking simple amino acids however, should be carefully considered. She only does that for athletes exercise regularly and intensively, Sense. One should stop taking quit imediately, if no increased amino acid requirement there is more.
Such monopreparations can also be used Side effects cause. If this happens, you should refrain from taking another dose and take one instead See a doctor. You should seek medical advice whether to continue taking in reduced dose is possible or whether you can Stop taking completely should.

Dosage forms

You can get the amino acids you want in the form of various products take in. For example are Amino acid tablets easy to use. You can take it quickly in between, for example in the gym. The amino acid tablets become simple like medicinal tablets with a glass of water swallowed.
That's how you take too Amino acid capsules a. Compared to amino acid capsules, amino acid tablets have some differences. Capsules have a shell that in the majority of cases made of gelatin consists. The inside of the capsules consists of the active ingredient, i.e. the amino acids liquid, solid or powder exist. in the Gastrointestinal tract the shell dissolves and the amino acids are absorbed. In contrast, tablets do not have a shell, they only consist of the amino acids that have been pressed together from powder. The tablets then dissolve in the gastrointestinal tract and the amino acids are absorbed. As for sheathing the Capsules Gelatin used mostly of animal origin, they are unsuitable for vegetarians and vegans. The amino acid tablets correspond to the desire for a meatless diet, they only consist of the amino acids. The effect of capsules and tablets does not differ significantly here.

You can also get amino acids in the form of bars to take or to drink as fitness drinks or juices containing amino acids. Amino acids are also in trade Powder form available.