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Amino Acids And Their Role In Bodybuilding
What you should know about amino acids.
Amino acids are vital for our body: they form the basic building blocks of all proteins without which we could not live. In contrast to the energy sources carbohydrates and fats, amino acids contain nitrogen (N) and can form tissues such as organs, muscles, skin, and hair.
They also serve as hormones and precursors for enzymes and neurotransmitters. We need this for numerous metabolic processes that take place daily in our bodies. Of particular importance are the 20 different protein-forming amino acids - the body can use them to produce over 50,000 different proteins. Of these 20 proteinogenic amino acids, eight are essential.
The body cannot produce essential amino acids itself. This means that you can only get these amino acids through food. On the other hand, the body can form non-essential amino acids itself.
When you train hard, your body relies on amino acids and other important nutrients and minerals. Therefore, you must make sure you have an adequate intake. Can't meet your increased needs through diet right now? Then try our fitness supplements - they support you in your training goal.
The most important substances
Isoleucine: Is involved in the maintenance and regeneration of muscle tissue and acts as an important source of energy in endurance and strength training.
Food: chicken breast, peas, salmon, egg, walnuts, whole wheat flour
Leucine: It plays an important role in building and maintaining muscle protein. Also, leucine serves to provide energy in the muscle and supports various healing processes there.
Food: peas, chicken breast, salmon, egg, walnuts, whole wheat flour.
Lysine: Contributes to the preservation of the connective and muscle tissue. Also, lysine is needed together with methionine for the synthesis of carnitine, which plays a key role in fat metabolism.
Food: pumpkin seeds, chicken breast, salmon, peas, tofu, chicken egg, buckwheat flour, and walnut.
Methionine: Serves as a precursor of the protein-forming amino acid cysteine and is involved in the direct formation of proteins. Also, methionine is required together with lysine for the synthesis of carnitine, which is significantly involved in fat metabolism (see lysine).
Food: Brazil nuts, salmon, sesame, beef, egg, broccoli, peas, spinach, corn, millet.
Phenylalanine: Is important for the formation of proteins and numerous important hormones, such as adrenaline, noradrenaline or the happiness hormone dopamine.
Food: soybeans, pumpkin seeds, peas, poultry, walnuts, pork, salmon, egg
The branched-chain amino acids help to delay muscle fatigue during exercise. This provides the muscle with all the necessary building blocks during exercise. This provides the optimal basis for the subsequent regeneration even during exercise. The amino acids supplied start directly with the muscle injury caused.
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