During the digestion process, proteins from whole foods, such as milk, meat and eggs, are broken down into their elemental parts, which are amino acids. 22 dietary amino acids were found. Eight are considered essential because they cannot be synthesized in the body and must be obtained from food. Let’s follow the amino acids guide now.

Essential Amino Acids

How to choose amino acids for athletes While all essential amino acids are actually vital for gaining muscle mass and strength, recent studies show that only basic amino acids are necessary for protein synthesis in muscles some of them are more important than others.

  • The three amino acids valine, isoleucine, and leucine are collectively known as branched chain amino acids, so named because of their molecular structure, which has branched carbon chains extending from the primary carbon structure. BCAAs are unique because they are metabolized not in the liver, but in the muscles. That is why they are called amino acids for muscle growth.
  • Leucine is distinguished by its more anabolic properties. When you see advertisements for supplements that claim to “overcome genetic limitations” and which show complex diagrams of protein synthesis, you are probably looking at images of BCAA molecules, especially leucine.
  • Some popular protein supplements, such as whey, are effective primarily because of their high BCAA content, although other serum amino acids, such as cysteine, offer significant health benefits.

Protein preservation

BCAAs offer some protein action in the muscles while following a low carb diet. When muscle and liver glycogen stores are depleted as a result of limited carbohydrate intake, the body tends to use muscle amino acids as an energy source. This is most likely to occur at a very low total caloric in relation to the workouts or when the level of body fat is below a certain point.

The slimmer you are, the higher the risk of reducing muscle amino acid stocks, especially during aerobic exercise. Taking BCAA before cardio, that is, not allowing you to burn muscle amino acids, you thereby prevent excessive muscle protein breakdown during exercise.

Improving physical performance

How to choose amino acids for athletes

Another controversy related to BCAAs is whether they increase the performance and effectiveness of the exercises. In one experiment, presented in 2004 at a conference of the National Association of Strength and Physical Form, six healthy men took BCAAs or placebo, and then engaged in weightlifting.

When they used VSAA, their levels of the stress hormone cortisol and creatine kinase, the enzyme released during muscle breakdown, decreased and testosterone levels went up. The authors note that participants who had more body fat required large doses of BCAAs to experience any anabolic effect. These are the matters that you will need.