Amino acids that are important for reducing muscle pain and improving performance during sports! Correct understanding and usage!
Branched-chain amino acids (BCAAs) and essential amino acids (EAAs) are popular and are expected to help reduce muscle pain during sports and improve conditioning.
Learn more about these amino acids, which are the building blocks of protein, and consider using them in your daily practice and muscle training for tournaments and other events.
Amino acids are the raw material for proteins. Proteins make up our bodies, including muscles, skin, hair, nails, bones, internal organs, blood, hormones, etc.It is made up of thousands to tens of thousands of just 20 different amino acids.
These 20 amino acids can be divided into two categories:
It cannot be produced in the body and must be obtained through diet"Essential amino acids"It can be produced in the body."Non-essential amino acids".
The "essential amino acids" include the three branched chain amino acids known as BCAAs: isoleucine, leucine, and valine.
The body's proteins are replaced every dayTherefore, dailyIt is important to get enough from your diet will be important.
The recommended protein intake for athletes is 1-1g per kg of body weight per day. For a 1.2kg athlete, the recommended intake is 2.0-70g per day.
This is 1.3 to 2.0 times the recommended amount of protein for an average adult.It is very important for athletes to consume a lot of protein in their daily meals in order to maintain muscle mass..
Proteins consumed from food such as meat and fish cannot be absorbed as they are. It generally takes 3 to 4 hours for them to be broken down into amino acids and absorbed.
On the other hand, amino acids do not need to be digested, so they are absorbed in about 30 minutes.
Compared to protein,It can be used immediately by taking it when needed.It has the feature of.
Another benefit of amino acids is that you can take in the amino acids you need, in the amounts you need, at your own pace.
For example, if you want to consume 1g of BCAA, you would need about 4/90 of a hamburger, which would provide about XNUMX kcal.
If it is amino acids, you can take only 1g of BCAA directly, and your energy intake will be just 4kcal.
You can take in as many amino acids as you need.
The amino acids required by people who exercise are:Branched Chain Amino Acids (BCAAs)These include valine, leucine, and isoleucine, which are called alpha-leucine and alpha-leucine. They are found in large amounts in foods such as tuna, bonito, chicken, beef, eggs, and milk.
BCAAs make up about 4% of the essential amino acids in muscles. They are also used as an energy source during exercise.There are many reports that it has an effect on muscles.
By taking BCAAs,Increases muscle protein production after exerciseBy exerciseIt can also reduce muscle damageIn addition,Reduces muscle soreness the day after exerciseI also know that.
Among BCAAs, especially"Leucine"Not only does it serve as a building block for other essential amino acids and muscle protein,The role of turning on the switch that produces muscle protein
There are many other amino acids with various functions, so take this opportunity to learn about them.
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glutamine
Of the 20 amino acids, glutamine is the most abundant.When the body is under strain, such as during exercise, a lot of glutamine is lost. In terms of food, soybeans, wheat, fish, meat, eggs, etc. contain a lot of glutamine.
Glutamine is known to boost immunity and protect the mucous membranes of the stomach and intestines. -
Cystine
An amino acid that is made up of two cysteines, one of the 20 types of amino acids. It is found in large amounts in meat such as chicken.
It is known to protect the body from various stresses.
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Alanine
An amino acid that can be converted into sugar in the body and used as energy.It is found in large amounts in fish, meat, and shellfish such as clams and mussels.
It is known to increase the liver's ability to produce glycogen from carbohydrates, making it easier to use as an energy source.
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Proline
Like alanine, it is an amino acid that can be converted into sugar in the body and used as energy. It is found in large amounts in soybeans, wheat, meat, fish, etc.
In summary, amino acids are the raw materials for proteins, which account for 20% of the body. Proteins are made up of 20 different amino acids. These 20 types of amino acids are classified as "essential amino acids" and "non-essential amino acids."
Since protein in the body is replaced, it is important to consume it every day through your meals. People who play sports in particular are recommended to consume a lot of protein through their diet.
Since amino acids do not require digestion, they are absorbed within 30 minutes. This characteristic allows you to take in the right amount of amino acids at the right time.