Protein is made up of structural units or chains called amino acids, which are involved in innumerable physiological processes in the body. Understanding the basics and providing a complete spectrum of them in the diet is basic for any bodybuilder. For supporting this task, this post reviews the primary amino acids for achieving success in bodybuilding.
There are 20 standard amino acids. Of those 20, 9 are considered essential, namely isoleucine, leucine, valine, histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. Essential amino acids must be supplied entirely by diet, since body cannot manufacture them.
Isoleucine, leucine, and valine comprise the Branched Chain Amino Acids (BCAA). They are probably the most important amino acids in the growth, maintenance and repair of muscle tissue, exerting a strong synergistic effect among them. They contribute in preventing the breakdown of muscle tissue and in promoting muscle recovery. In addition, they also play a role in the regulation of blood-sugar levels and stimulate growth hormone release. Leucine is found in nearly all protein sources, especially whole grains and milk products, but also brown rice, beans, legumes, nuts, eggs, and meat. Major isoleucine sources are pork, chicken, cashews, fish, eggs, lentils, cottage cheese, milk, and cereal grains. Valine sources include dairy products, meat, poultry, fish, mushrooms, lentils, soy, and peanuts.
Lysine contributes to the maintenance and manufacture of muscle protein, playing additionally a role in revitalizing the body to combat fatigue and overtraining and maintaining a positive nitrogen balance. Lysine appears in fish, legumes, cheese, eggs, milk, meat, and potatoes. Methionine assists in the breakdown and use of fats. In addition, it is a precursor of creatine monohydrate within the body, an essential compound for energy production and muscle growth. Sources for this amino acid include meat, fish, beans, eggs, lentils, yogurt and seeds. Lysine, methionine and vitamin C together form L-carnitine, which is used for transport of long-chain fatty acids. For this reason, L-carnitine is commonly supplemented during fat loss periods.
Phenylalanine is a major precursor of tyrosine, which increases neurotransmitters levels (e.g dopamine). It's also one of the manufacturers of glutamine. Sources of this amino acid include dairy products, legumes, nuts, whole grains, poultry, fish, and seeds. Histidine is needed for the growth and repair of tissue of all kind, and it can be found in dairy products, bananas, grapes, meat, poultry, fish, rice and wheat. Threonine is used to form collagen and elastin and allows better absorption of other nutrients, so protein sources containing threonine are more bio-available than others. This amino acid can be found in poultry, fish, meat, lentils, dairy products, and eggs. Tryptophan is a major precursor of serotonin, which relieves insomnia and promotes restful sleep. Major sources are chocolate, oats, bananas, dairy products, red meat, eggs, fish, poultry, chickpeas, seeds, and peanuts.
Next to these essential amino acids, there are 11 non-essential amino acids (a.k.a. dispensable amino acids) which can be synthesized to a certain degree by the body. This category includes alanine, arginine, asparagine, aspartic acid (a.k.a. aspartate), cysteine, glutamic acid (a.k.a. glutamate), glutamine, glycine, proline, serine, and tyrosine.
Some of these non-essential amino acids have been demonstrated to be of great importance for the bodybuilder, especially glutamine and arginine. This has motivated these amino acids to be commonly supplemented. Glutamine is directly involved in the regulation of protein synthesis and breakdown and is a powerful anabolic stimulus. It regulates ammonium levels in the tissues, which can be toxic to the body's cells. In addition, glutamine can be used as an alternate energy source in glucose deprived conditions. This amino acid appears in large amounts in all high-protein foods. Arginine contributes to protein synthesis with its nitrogen retention ability. It also stimulates the GH release. In addition, it facilitates muscle mass gain while limiting fat storage. Arginine sources include whole-wheat, nuts, seeds, rice, chocolate, raisins and soy.
Further details can be found in the article “Amino Acids Guide!” by Big Cat and in the “Amino Acids” section of Gym Addiction site.
There are 20 standard amino acids. Of those 20, 9 are considered essential, namely isoleucine, leucine, valine, histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. Essential amino acids must be supplied entirely by diet, since body cannot manufacture them.
Isoleucine, leucine, and valine comprise the Branched Chain Amino Acids (BCAA). They are probably the most important amino acids in the growth, maintenance and repair of muscle tissue, exerting a strong synergistic effect among them. They contribute in preventing the breakdown of muscle tissue and in promoting muscle recovery. In addition, they also play a role in the regulation of blood-sugar levels and stimulate growth hormone release. Leucine is found in nearly all protein sources, especially whole grains and milk products, but also brown rice, beans, legumes, nuts, eggs, and meat. Major isoleucine sources are pork, chicken, cashews, fish, eggs, lentils, cottage cheese, milk, and cereal grains. Valine sources include dairy products, meat, poultry, fish, mushrooms, lentils, soy, and peanuts.
Lysine contributes to the maintenance and manufacture of muscle protein, playing additionally a role in revitalizing the body to combat fatigue and overtraining and maintaining a positive nitrogen balance. Lysine appears in fish, legumes, cheese, eggs, milk, meat, and potatoes. Methionine assists in the breakdown and use of fats. In addition, it is a precursor of creatine monohydrate within the body, an essential compound for energy production and muscle growth. Sources for this amino acid include meat, fish, beans, eggs, lentils, yogurt and seeds. Lysine, methionine and vitamin C together form L-carnitine, which is used for transport of long-chain fatty acids. For this reason, L-carnitine is commonly supplemented during fat loss periods.
Phenylalanine is a major precursor of tyrosine, which increases neurotransmitters levels (e.g dopamine). It's also one of the manufacturers of glutamine. Sources of this amino acid include dairy products, legumes, nuts, whole grains, poultry, fish, and seeds. Histidine is needed for the growth and repair of tissue of all kind, and it can be found in dairy products, bananas, grapes, meat, poultry, fish, rice and wheat. Threonine is used to form collagen and elastin and allows better absorption of other nutrients, so protein sources containing threonine are more bio-available than others. This amino acid can be found in poultry, fish, meat, lentils, dairy products, and eggs. Tryptophan is a major precursor of serotonin, which relieves insomnia and promotes restful sleep. Major sources are chocolate, oats, bananas, dairy products, red meat, eggs, fish, poultry, chickpeas, seeds, and peanuts.
Next to these essential amino acids, there are 11 non-essential amino acids (a.k.a. dispensable amino acids) which can be synthesized to a certain degree by the body. This category includes alanine, arginine, asparagine, aspartic acid (a.k.a. aspartate), cysteine, glutamic acid (a.k.a. glutamate), glutamine, glycine, proline, serine, and tyrosine.
Some of these non-essential amino acids have been demonstrated to be of great importance for the bodybuilder, especially glutamine and arginine. This has motivated these amino acids to be commonly supplemented. Glutamine is directly involved in the regulation of protein synthesis and breakdown and is a powerful anabolic stimulus. It regulates ammonium levels in the tissues, which can be toxic to the body's cells. In addition, glutamine can be used as an alternate energy source in glucose deprived conditions. This amino acid appears in large amounts in all high-protein foods. Arginine contributes to protein synthesis with its nitrogen retention ability. It also stimulates the GH release. In addition, it facilitates muscle mass gain while limiting fat storage. Arginine sources include whole-wheat, nuts, seeds, rice, chocolate, raisins and soy.
Further details can be found in the article “Amino Acids Guide!” by Big Cat and in the “Amino Acids” section of Gym Addiction site.
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9 comments:
Awsome post, thanks for the overview of AAs -Sack
Thanks for your comment!
I have surgically induced malabsorption, so amino acid suppositories are the only option for me. I've found the best form to be the serum which can be injected twice daily into both the anal cavity as well as the testicles simultaneously. Thicker gauge needles (5 or less) usually give me the best results but can sometimes produce pain in the testes. Thank you for this informative article and I hope many people can benefit from amino suppositories like I have!
I had no idea this could be an option. Thanks for sharing it!
Really Thanks for sharing your opinions on natural health and similar topics.
By the way, do you have any reliable opinions on where I can get more useful recommendations on the Web? Keep up the excellent work!
Madelyn,
Thanks for your words.
I'm currently reading the book "Brink's Bodybuilding Revealed", which discusses nutrition and supplementation for bodybuilders that have been backed-up with empirical research. Maybe, it could help you.
Some experts are saying that Arginine is not the safe one. Is that true?
Joshua Thompson
Dear Joshua,
As far as I know, Arginine supplementation is safe. Regarding this, Will Brink states in his book 'Bodybuilding Revealed' that: "Arginine has shown a very good safety profile to date and appears to have virtually no toxic effects". The book refers to some research studies to back up this assertion.
Good Info!
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