What are the effects of taking amino acids before exercise?

Amino acids are one of the many bioactive macromolecules that build biological organisms, and are the basic materials for building cells and repairing tissues. Amino acids are used by the body to make antibody proteins to fight infections from bacteria and viruses, hemoglobin to transport oxygen, and enzymes and hormones to maintain and regulate metabolism; Amino acids are the main substances for the production of sperm and egg cells, and are indispensable prerequisites for the synthesis of neural mediators. Amino acids provide energy for the body and brain activities, and amino acids are the building blocks of all life. It is known that there are 20 varieties of basic amino acids, including lysine, threonine, leucine, isoleucine, valine, methionine, tryptophan, phenylalanine 8 kinds of amino acids, the human body cannot manufacture itself, we call it essential amino acids, which need to be provided by food.

In addition, the body's ability to synthesize arginine and histidine is not enough to meet its own needs, and it needs to take a part of it from food, which we call semi-essential amino acids. The remaining ten amino acids are made by the human body itself, which we call non-essential amino acids. The balance of amino acids and the appropriate amount of ** is the basic premise of human health, any kind of amino acid ** deficiency, will affect the immune system and other normal functions, so that people are in a sub-healthy state, become more susceptible to the invasion of diseases.

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There are a total of 20 kinds of amino acids, and more than 100,000 proteins in the human body are formed by these 20 kinds of amino acids through different combinations. Therefore, amino acids are the "bricks" of life, and the body is the "building of life" built by using these raw materials. Of these, 9 cannot be crafted on their own, and the other 11 can be crafted by the other 9.

And leucine, isoleucine, and cathonine, known as the branched-chain amino acid BCAA, are the most abundant in muscles.

Proteins have 5 main functions:

1. Raw materials for human body structure.

2. Catalyst for biochemical reactions.

3. Hormones. 4. Fight against disease.

5. Provide heat.

According to the quality of the protein, it can be divided into:

1. Complete protein: fish, meat, eggs, milk beans; Fish (fish and shrimp), meat (poultry), eggs (various eggs), milk (various milks), beans (soybean products).

2. Incomplete protein: lack of certain essential amino acids, such as the lack of lysine in rice and the lack of tryptophan in corn.

3. Complementary protein: Other legumes other than soybeans are usually deficient in methionine, so the combination of rice + beans (red bean rice) is very good.

Protein can be divided into amino acid correction scores according to digestibility:

1. The highest digestibility (PDCAAS:

Animal protein (egg, milk and meat), soy protein, whey protein powder.

2. Medium digestibility (PDCAAS>

Other legumes (72% 84%), nuts such as peanuts, root vegetables.

3. Low digestibility (PDCAAs<

Flour, rice, corn and other plant foods.

In general, eggs, milk and animal foods have higher protein absorption and utilization, and plant foods are lower than animal foods except soy protein and soybean protein. Some collagen drinks on the market are actually very low in PDCAAS, only, that is to say, the absorption and utilization rate of these "supplements" is very low, and they cannot play the role of protein supplementation, let alone collagen supplementation.

How much protein should I eat per day?

General population: The "Dietary Nutrition Guidelines for Chinese Residents" recommends 65g for men and 55g for women.

The American Dietary Nutrition Guidelines Office Population Doubles Body Weight, 60kg*, Chinese Dietary Guidelines recommend that protein accounts for 15 35% of the three major nutrients in energy, according to the daily calorie intake of 2000kcal, the daily protein should be 300 700kcal, that is, 75g 175g

**Author: "Nutrition Research", weight * times.

Exerciser: American College of Sports Medicine, weight*

Athlete: International Sports Nutrition Association, weight*

The main benefits of eating more protein are:

1. Increase satiety.

2. Suppress hunger.

3. Increase the thermal effect of food.

4. Less muscle breakdown.

Amino acids are essential and non-essential. To be honest, amino acids are only oxidized like sugar after a workout. There is no need to supplement amino acids, and drinking too much is not necessarily beneficial to the body.

Let's start with the role of amino acids.

1 The digestion and absorption of protein in the body is done through amino acids, 2 It plays a role in nitrogen balance.

3. Plays a role in nitrogen balance.

4.One carbon unit is produced.

5. Participate in the composition of enzymes, hormones, and some vitamins.

So it's important to drink a bottle of amino acids before and after exercise. It can ensure the balance in your body during exercise. Of course, you have to be selective when you want to drink.

If you usually exercise, you don't need to drink medicinal amino acids, just drink amino acid drinks. For example, fast-paced amino acids. This is caffeine-free, it will not be addictive, you can try it.

Amino acids should be eaten after a workout.

For people who need to grow muscle, it is essential to eat high protein after a workout, and protein enters the body to be absorbed and broken down into amino acids, which are the basic raw materials for building muscle.

Scientific studies have shown that weight training also promotes the secretion of growth hormone. Because the subtle damage to muscle fibers caused by the exertion of weight training can stimulate the repair function in the body, promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can be maintained for about two hours.

The hour after a meal is again the peak of protein absorption.

Eating high-protein foods after training can make the peak of growth hormone secretion caused by weight training coincide with the peak of protein absorption, which is more conducive to muscle growth. The resting state of the muscle tissue during sleep can further strengthen the above effects, so as to obtain twice the training effect with half the effort.

Muscles start training for about 30 minutes, the demand for amino acids surges, 1 hour after training, the demand reaches the peak, eat before training High amino acid levels can be replenished in real time to prevent muscle breakdown, and eating after training is quickly replenished protein, repair damaged muscles, make them grow rapidly, 1 hour before training, 30 minutes, 20 minutes after training, 30 minutes to eat, no problem, but before or more than 40 minutes after training, the effect is not good.