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Amino acids help in gaining muscle mass

Amino acids help in gaining muscle mass

Amino acids are molecules made up of carbon atoms , hydrogen, oxygen, nitrogen and some may contain sulfur. The link between amino acids forms proteins. Among the amino acid supplements there are on the market are BCAA, branched-chain amino acids that contain three essential amino acids, leucine, and the like. These amino acids can be produced by the body, isoleucine and valine, glutamine and leucine. Amino acid supplements may have only BCAA, leucine, or glutamine, but they can also be a blend of all these amino acids.

BCAA has a role in protein synthesis, important for post-workout muscle recovery. In addition, during exercise, they act in the production of energy in the absence of carbohydrate and BCAA consumption also promotes the maintenance of post-exercise glutamine concentration that would be involved in the attenuation of the immunosuppression observed after the end of the exercise. Glutamine is an important amino acid for the maintenance of the intestinal mucosa, recovery of the immune system and reduction of protein catabolism (protein breakdown). Leucine stimulates mTOR, a regulator of protein synthesis in the body. In general, protein and amino acid supplements are obtained from milk.

Proven benefits of amino acids

Good for those who exercise:

BCAA consumption increases protein synthesis and reduces the possibility of muscle damage post -training. This is because when the individual is in intense training, the body quickly enters a state of catabolism, a process that leads to loss of muscle mass. At this point the muscle initiates the release of its own BCAA's and sends a signal to the body to stop the synthesis of proteins in the muscles. If the person is supplemented this sign is reversed. In this way, BCAA contributes to muscle hypertrophy.

Glutamine is interesting for athletes who have a program with very intense and prolonged training. In these cases, the athlete without supplementation may not have adequate recovery, causing persistent fatigue. These situations present a high level of stress to the organism, which is susceptible to the greatest risk of tissue injury. These problems can occur because during the practice of high intensity and long duration microleadings occur in the muscular tissue that interfere directly in the balance of the body. immune system. In this case, the plasma concentration of glutamine is reduced and there is a need for an oral replacement of that nutrient in order to avoid a depletion of the individual's immune system, thereby improving their recovery after training and avoiding wear on the body and even improving cell resistance to injury. Good against hepatic encephalopathy:

Decreased BCAAs may trigger hepatic encephalopathy, with neuropsychiatric, neuromuscular and behavioral symptoms. According to the Nutrition Therapy guideline in Chronic Liver Diseases and Liver Failure, BCAA supplementation for patients with hepatic encephalopathy may be beneficial. Supplementation generates a competition of the branched amino acids with the aromatic chain amino acids that pass through the blood-brain barrier, minimizing the entry of toxic amines into the central nervous system.

Good for immunity:

BCAA replacement after the practice of Intense exercise is essential for body metabolism, especially for the immune system. This is because studies show that the practice of intense and prolonged exercises is associated with temporary immunosuppression, since there is depletion in the levels of these essential amino acids, affecting the amount of macrophages, neutrophils and lymphocytes, important cells of defense of the organism.Patients with HIV are severely depleted in the immunosuppressive system, leaving the individual unprotected and susceptible to infections and contracting other viruses. In this case, glutamine supplementation should be essential to alleviate this immune depression caused by the virus. Amino Acid Benefits Benefit

Helps lower cholesterol: There is a study showing that leucine supplementation could lower the levels of total cholesterol in sedentary rats, but in humans there is no scientific evidence.

Beneficial in some types of cancer:

Research shows that some amino acid-based supplements such as glutamine, arginine and BCAA may be indicated by doctors or nutritionists in the treatment of cancer, since these amino acids act as an immunomodulator, being a fundamental substrate for the cells of the immune system, stimulating the multiplication of lymphocytes that help increase the body's defenses, as well as maintenance of intestinal integrity and maintenance

Studies show that glutamine can be used in patients with bowel cancer who chemotherapy. The results demonstrate that glutamine acts to protect the gastrointestinal mucosa, in addition to stimulating the growth of the intestinal mucosa, reducing the changes in the absorption and intestinal permeability, that can be altered by the treatment. Amino acids also improve immunity - Photo: Getty Images

A study of patients with rectal, stomach or pancreatic neoplasia showed benefits in using the amino acid arginine pre-surgery, increasing protein synthesis and reducing post-operative infection rate. 2006 showed that patients treated with BCAA (leucine, isoleucine and arginine) had a better metabolic response after cancer surgery, since BCAA improves muscle protein synthesis while maintaining the individual's lean body mass, reducing the risk of weight loss. However, caution is needed when using amino acids, further studies are needed to assess whether there can be no made deleterious to health. In addition, a study published in Cancer & Metabolism showed that leucine supplementation in rats with pancreatic cancer led to increased tumor growth.

Beneficial for pregnant women:

In the case of pregnant women, animal studies show that when there is maternal alcoholism L-glutamine supplementation could attenuate alcohol-induced acid-base imbalances and changes in blood flow. In cases of gestational depression L-arginine could be an indicated supplement. However, further studies and research are needed to verify the real safety of human supplementation.

How to consume amino acids

Amino acid supplements should only be taken with guidance. For athletes supplements can be used before, during or after training, depending on the type of exercise duration and goals, in cases of pathologies the administration should be evaluated for the benefit to be greater than the risks. In the case of glutamine, it is usually ingested in powder. For sportsmen the recommendation is to ingest glutamine in the post-workout and before bedtime. It is worth combining simple carbohydrates like fruits and honey with glutamine consumption. This is because these foods potentiate the benefits of the supplement because they increase insulin levels and consequently accelerate the entry of glutamine into muscle cells, contributing to faster recovery.

BCAA is found in the form of capsules or powder and there is no better version, the important thing is that the dose is correct. The time of ingestion of the BCAA will also depend on the type of exercise practiced by the individual, whether it is bodybuilding or aerobic of high performance. You are not advised to consume the BCAA on days you will not train. Both the BCAA dosage and the correct time to ingest it should be determined by a nutritionist or a specialized physician.

Who can consume amino acids Amino acids are indicated for sportsmen, bodybuilders and physical activity practitioners in general. In addition, doctors may also indicate the supplement for the treatment of diseases such as hepatic encephalopathy and spinocerebellar degeneration.

Pregnant women, infants, children and the elderly should avoid BCAAs and only do so after medical advice. Alcoholics should avoid BCAA consumption, as studies show that after ingestion of alcohol there is an increase in the concentrations of branched-chain amino acids in the blood.

Food also has amino acids - Photo: Getty Images

glutamine is usually targeted at people who experience conditions that cause intense stress or depletion of the immunosuppressive system. In these cases, glutamine deficiency may occur in the body and supplementation is recommended. These problems occur with the practice of marked exercise leading to overtraining in cases of some infectious or inflammatory diseases or traumas that trigger a depletion in the immune system Before consuming the amino acid supplement it is advisable to verify its composition on the label and if the laboratory in which it was produced complies with the hygiene and sanitary legislation stipulated by the National Health Surveillance Agency and if it has

It is important to maintain a balanced diet. No nutrient can meet all the nutritional needs of our body in isolation. Thus, in order for the metabolism to function effectively and the organism remains healthy, a balanced diet in sufficient quantity and rich in vitamins and minerals is always essential.

Recommended amount

The daily amount varies according to the need of the individual. Supplementation is always based on research and scientific studies that have used different doses of amino acids in order not to lead to side effects and harm to individuals. However, the BCAA dosage usually ranges from one to seven grams, depending on the individual, type and duration of exercise. Glutamine supplementation is between 10 and 15 grams per day, divided into three doses.

Risks of overeating

Amino acid supplements appear to be safe if consumed in the amount of up to 30grams per day. However, excessive consumption of protein or amino acids via supplementation, more than 3 grams per kilo a day can have negative effects like kidney damage, increased blood cholesterol and dehydration. In excess, consumption of protein or amino acids via supplementation can lead to renal overload.

Animal studies show that BCAA supplementation associated with high fat diets may increase the risk of insulin resistance.

Combinations

Studies show that the combined use of glutamine and probiotic supplements can significantly reduce the incidence of infection and improvement of the intestinal mucosa. The first acts on the nutrition of the intestinal mucosa and the cells of the immune system, and the second one maintains the balanced intestinal microbiota.

Interactions

Some studies show that the use of Levedopa (L-dopa) of Parkinson's disease, has therapeutic action inhibited by a hyperprotein diet, since the amino acids compete with the levodopa in the intestinal absorption and cerebral absorption.

Sources consulted:

Nutritionist Fabiana Honda, of PB Consultancy in Nutrition. > Nutrologist Euclésio Bragança, founder of Integralmédica.


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