Amino acids are one of the basic dietary supplements for athletes and all physically active people, but also one of the most important building blocks of our tissues and organs, which ensure the efficient functioning of the whole body. Depending on lifestyle, including physical activity, the demand for particular amino acids varies. On the market, there are many preparations containing amino acids, but it is necessary to know which ones to choose when to use them, and their optimal dosage.
Types of amino acids
In terms of their biological value, amino acids are divided into exogenous and endogenous ones. Exogenous amino acids are those, which the body cannot produce on its own, and which must be supplied with food. There are 8 of them and they include lysine, methionine, threonine, leucine, isoleucine, valine, tryptophan, and phenylalanine. These amino acids are also called essential amino acids.
The second group of amino acids is endogenous amino acids, which the body can synthesize on its own. These are alanine, aspartic acid, asparagine, glutamic acid, serine. These amino acids are formed from other amino acids, fats, products of carbohydrate metabolism, but there must be a source of amino groups.
EXOGENOUS AMINO ACIDS
- Lysine
- Methionine
- Threonine
- Leucine
- Isoleucine
- Valine
- Tryptophan
- Phenylalanine
ENDOGENOUS AMINO ACIDS
- Alanine
- Aspartic acid
- Asparagine
- Glutamic acid
- Serine
EAA amino acids are otherwise known as essential amino acids (listed above). The main advantage of EAA amino acids is their building role. Some of them are able to specifically influence anabolism and muscle protein synthesis. In addition, they have anti-catabolic properties, reducing excessive muscle tissue
degradation processes.
What is BCAA?
BCAA (Branched Chain Amino Acids) are branched-chain essential amino acids: valine, isoleucine, and leucine. They are a very good source of complete protein. One of the reasons they are recommended is that human muscle fibers are made up of up to 30% of these 3 amino acids, so they are optimally absorbed and built into muscle structures. Besides, these protein amino acids protect muscles. During intensive exercise, the body derives energy from catabolic processes, i.e. breakdown of amino acids. By supplying the body with the right amount of BCAAs, we save and protect the amino acids built into muscles.
The best BCAA
When choosing a BCAA in the form of a diet supplement, pay attention to the content of leucine, isoleucine and valine in the right proportion. Most experts recommend that it should be a ratio of 2:1:1 - leucine to isoleucine and valine. When choosing dietary supplements, it is also important to have as little or as little as possible of any additional compounds such as flavour enhancers etc. Remember also to follow the manufacturer's recommendations to dose the product according to the recommendations
