Many athletes rely on amino acids to build muscle in addition to strength training. However, there is controversy among experts as to whether it can be used to build muscle quickly. Do food supplements with amino acids really help build muscles or is a balanced diet enough? We’re getting to the heart of the matter.
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What are amino acids?
Amino acids are important Group of organic compounds. In total, 270 to 280 different amino acids have been identified. In the human body, proteins are made up of just 20 of these amino acids.
Of these amino acids, eight are essential for adults. These are also called essential amino acids designated. The body is not able to produce them on its own, so we must get them through food. Essential amino acids include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They form a special group conditionally essential (semi-essential) amino acids.: arginine, cysteine, glutamine, histidine and tyrosine. The body is capable of producing them, but in certain situations the quantity produced is not sufficient. This can happen, for example, during growth or in the case of serious injuries. In these circumstances it is possible that we need to consume these amino acids through food.
Amino acids are Constituent elements of proteins and they also perform important functions in metabolism. Particularly noteworthy is his role as Neurotransmitters or as direct precursors for the production of neurotransmitters. Neurotransmitters are chemicals that play a crucial role in transmitting signals between nerve cells (neurons) in the nervous system. They are responsible for communication between neurons and the transfer of information in the brain, spinal cord and peripheral nervous system. Amino acids also serve as the starting material for the Formation of important biomoleculesincluding glutathione, carnitine, creatine, purines, nitric oxide and others.
Amino acid products are available in various dosage forms such as tablets, capsules, ampoules or powder. These products may contain single amino acids or a mixture of multiple amino acids. The following amino acids are usually contained in nutritional supplements for athletes: Glutamine, arginine, taurine, beta-alanine and the so-called BCAAs. This stands for Branched-Chain Amino Acids and means “branched-chain amino acids” in German. They are made up of essential amino acids Leucine, isoleucine and valine.
The properties of popular amino acids
Some amino acids have useful properties for athletes, for example: Body regeneration to accelerate. This includes this Argininethat the Improves blood circulation to the muscles Should. This amino acid is both sufficiently produced in the body and absorbed in sufficient quantities through the diet. Although arginine can dilate blood vessels, there is a lack of scientific evidence that arginine in dietary supplements can have a positive effect on blood flow or blood pressure. The European Food Safety Authority (EFSA) declared such claims inadmissible due to lack of scientific evidence. Studies also suggest that long-term consumption of high amounts of arginine has no effect on athletes’ performance. These include, for example, endurance performance and maximum oxygen supply. Furthermore, no effect on the concentration of growth hormones has been demonstrated.
Taurine it is a sulfur-containing amino acid derivative and performs a variety of functions in metabolism. It has antioxidant, anti-inflammatory, immunostimulant, antiarrhythmic and heart muscle strengthening properties, among other effects. In practice, taurine is often used by strength athletes to optimize the fluid balance in muscle cells. In endurance sports, taurine can help promote heart muscle performance and stability. A taurine deficiency can increase susceptibility to inflammation and reduce immune defenses.
Glutamine it is said to promote muscle regeneration after intense physical exertion such as long runs and supports the immune system. However, previous research has not produced clearly positive results when using glutamine in powder or capsule form. Therefore a recommendation for recreational sports has not yet been justified. People with impaired liver and kidney function should not take glutamine additionally due to possible side effects.
In addition to muscle-building amino acids, there are also amino acids that have a positive effect Conditional training and said. This includes this Cysteinewhich is intended to reduce muscle fatigue in endurance athletes.
Do amino acids really help build muscle?
Anyone who uses amino acids to build muscle can also harm their body if used improperly. One Overdose Methionine, for example, causes increased excretion of important calcium and is suspected to increase the risk of cardiovascular disease.
Many studies on the effects of amino acids on muscle building come to conflicting results. The effect has not been clearly confirmed. Personalized amino acid administration can certainly be beneficial to competitive athletes. For Recreational athletes:Inside I am Amino acids for muscle building However, with a balanced, protein-rich diet not required.
According to the German Nutrition Society (DGE) there is no reason why athletes should increase their protein intake with dietary supplements. Pre- and post-workout protein intake recommendations can also be achieved through appropriate food selection. An addition is only in cases of Food intoleranceWhen a limited energy intake it is necessary or to exceptionally intense or new training regimes sensible.
It is best not to simply combine different dietary supplements containing amino acids, since the ratio of the 20 amino acids is extremely complex. If you want to specifically use amino acids to build muscle, you can Amino acid analysis of your blood. This allows medical personnel to determine which amino acids are beneficial for your purposes.