Why do you train hard, but there are no results
Health / / December 19, 2019
No result has always discourages, including in sports. If you are healthy, regularly go to the gym and follow the recommendations of the coach, but instead grows tired muscles, you may need something missing. First of all - the amino acids. We tell why they are needed and how to make up their deficit.
Proteinogenic amino acids - especially important for athletes and fans of a healthy lifestyle phrase. It is because of these substances consist of proteins, which in turn act as building blocks for muscle.
Scientists have isolated 20 of these amino acids, and only 11 of them are synthesized in the human body. The rest we can get either from food or from supplements. Previously, these dietary supplements can be bought only in pharmacies and specialized stores. But since I came into fashion fitness, sports nutrition, protein shakes and bars, and energy can be bought in any large supermarket.
1. What is the BCAA and why are they important?
The term BCAA (branched-chain amino acids) combines three essential amino acids: leucine, isoleucine and valine. These are substances that are particularly important for protein synthesis, and here's why.
BCAA metabolic processes occur mainly in muscle, but not in liver. This group is absorbed by the body very quickly: 90% of the amino acids is cleaved in the first hours after a meal or sports supplements.
- Leucine - the main component of natural proteins, a key material for building muscle. It regulates the processes of synthesis of proteins in muscle fibers. If leucine is not enough, it leads to a cessation of growth and development, reduce weight, metabolic disorders.
- Isoleucine participates in the formation of protein and energy metabolism. It helps cells absorb glucose, increases endurance and helps restore muscle. An amino acid essential for the synthesis of the epidermis: which helps to update the skin, damaged during training.
- Valine also provides the synthesis of a protein in muscle cells and provides them with energy. This amino acid is particularly important for those who train almost to the limit forces. These athletes are at risk of catabolism, that is, the destruction of muscle cells. Valine also inhibits this process, improves muscle coordination, memory, neural processes, stabilizes the level of serotonin - the hormone of joy.
Thus, BCAA's are not only contribute to the formation of new muscle fibers, but also hinder their destruction. Furthermore, these substances act as a source of energy, regulate the processes of growth and metabolism of substances within the cells.
2. Where to get the BCAA?
As is the case with other essential amino acids leucine, isoleucine and valine, our body is able to synthesize not. If you eat properly and have no serious loads, the right amount of BCAA you get from food. For example, in the meat have all three amino acids in cheese and other dairy products - leucine and valine, in brown rice and legumes - isoleucine.
Another thing, if you are serious about exercise and want to achieve great results. You need a lot more of these amino acids, than the people who are in the last push-ups in physical education classes. With a lack of BCAA training will be very tedious and recovery - long. Under these conditions, you will not soon see the results, and to train for a long time can not.
3. Is it possible to lose weight through BCAA?
These amino acids speed up the metabolism so that the body time to produce energy, and the muscles grow. With faster BCAA subcutaneous fat burned and reduced appetite.
But this does not mean that BCAA directly helps to lose weight. This is not a tool for weight loss - it is part of the diet for athletes and supporters a healthy lifestyle. BCAA need people who move a lot, they want to build muscle, improve their physical shape. With leucine, isoleucine and valine to increase muscle mass and body fat decrease.
4. How long does it BCAA?
According to the latest calculations of scientistsBranched-chain amino acid requirements in healthy adult human subjects., Minimum daily rate BCAA consumption - 84 mg per kilogram of body weight. Athlete need: it all depends on the parameters of the organism, the intensity of work and their goals. After all, "lose weight" and "build" - is a completely different energy. Take extra BCAA can be both before and after exercise, and during it, especially if you spend more than an hour in the hall.
Many athletes before or during drinking sessions usual energy, to have the strength to engage in longer. But these drinks only fueled energy. E-ON BCAA 2000 simultaneous tones due to caffeine, guarana and ginseng extracts, and also helps the muscles to grow and recover after a workout. As there are no colors or preservatives, but there is a complex of vitamins B5, B6, Bc, PP and natural lemon juice.
Amino acids to replenish stock
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- 6 ways to quickly and properly recover after a workout