The use of protein in an athlete’s diet is one of the diet’s priorities, which aims to help build muscle mass.This means that people who are training by force should especially ensure that the right amount of protein is in their diet.What is more, strength training alone will generate a much higher demand for protein, which in comparison to an adult, not related to sport, doubles.
When an adult weighing 80 kg needs around 80 grams of protein a day to function properly, a person with the same weight of 80 kg will need 160 grams a day for strength training.It is known that not only proteins are important, but also carbohydrates and fats have a significant role in the whole diet.
However, in the article we will deal with proteins, and in detail write amino acids.
Amino acids are single, basic protein building units.It means that their proper connection, configuration, builds proteins.Typically, the configuration of individual amino acids in proteins differs due to the origin of the protein itself.
Amino acids are divided mainly into endogenous and exogenous as well as relatively exogenous.Exogenous amino acids are essential amino acids for humans, which are necessary for all metabolic processes to proceed properly.Amino acids or exogenous, in turn, these are the amino acids that the body is able to produce on its own, but it may happen that the demand for them is so high that it is still necessary to provide them from the outside.
The endogenous amino acids described in the text are those amino acids that the body can produce itself from other eaten amino acids.This means that it is enough to provide the body with high-protein, animal proteins, high-quality proteins that will have a basic amino acid profile, and if necessary, our body will produce the right amount of amino acids, which are presented below.
Endogenous amino acids for humans are
- Alanine Ala – belongs to the amino acids, which are the basic amino acid building proteins.It occurs in the human body in the blood plasma as well as in the prostate.Alanine deficiencies are practically non-existent when we are dealing with a person who feeds properly,
- Glycine Gly – has special properties that support the process of information transfer in the human nervous system.It has antispasmodic activity as well as reduces inflammatory processes in our body,
- Proline Pro – quite often it is an ingredient for the production of glucose in the body.Over 20% of proline is a collagen construction, i.e. a responsible compound, e.g.for the condition of joints or skin,
- Asparagin Asn – is used as an element of testosterone boosters, because it has the properties of stimulating its production.DAA stimulates the production of LH, the hormone responsible for stimulating testosterone production in the testes,
- Asp Aspartic Acid Asp – its action is based onon increasing the inflow of calcium to neurons, improves memory functions, supports learning and remembering.What’s more, it affects the level of anabolic hormones,
- Glu-glutamic Glu – has activity supporting the functioning of the nervous system.What’s more, it supports the healing of stomach ulcers as well as duodenal ulcers.Has anti-depressant effects and supports the effects of fatigue,
- Glutamine Gln – glutamine is one of the most important amino acids building proteins.Its occurrence will condition regenerative processes and the restoration of muscle fibers.Is one of those amino acids that an athlete needs to remember about
- Cysteine Cys – has anti-inflammatory activity, has a detoxifying effect.What’s more, the cysteine builds hair, skin and nails, so its consumption will affect the condition of our beauty,
- Serine Ser- has a neurogenic effect.Its operation is used, among othersin the treatment of addictions.What’s more, serine has a protective effect on neuronal myelin sheaths.
How can we ensure that we provide the right amount of amino acids?
All this will be related to two issues.The first of these is physical activity, its type and character.Usually, the demand for a person’s protein increases doubly.So with these tips in mind, our diet should be composed in order to provide the right amount of protein.
If we use protein sources that are rich in proteins of animal origin, and thus from high-quality proteins, the fear that we will supply the wrong amount of proteins rich in endogenous amino acids is small.To put it bluntly, it is necessary to provide the right amount of proteins to the body, so that it can produce, if necessary, those that are needed for it from other amino acids.
Where to get endogenous amino acids?
An excellent source of endogenous amino acids will be a protein supplement.Classic protein supplements are products that are based on WPC, or whey protein concentrate.WPC is made from milk proteins, and therefore proteins that are of animal origin.When choosing a good protein conditioner, we should be guided by their appropriate quality, so that 100 g of the product would be as few as possible of carbohydrates and fats, and as much as possible of proteins.
Also protein food products will provide high quality proteins.When planning a diet, we rely on poultry, beef, pork, eggs, fish, offal and dairy products.By using different sources of protein we are sure that the protein will be rich in all amino acids, and the diet will be complete and allow you to develop muscle mass.
Here you can read: AMINO ACIDS – building blocks of muscles
What are the differences between EAA amino acids and endogenous amino acids?
EAA amino acids, or exogenous amino acids, differ in endogenous amino acids in that their delivery to the body is necessary.EAA are amino acids whose synthesis in the body is not possible, so their production in our bodies does not occur.It is therefore necessary to use the supplement as well as to provide the right amount of proteins that will be rich in essential amino acids.
The endogenous amino acids, in turn, are amino acids that the body is able to produce itself in its own body.This means that the supply of exogenous amino acids is sufficient for the body to use them for the production of other amino acids that it will need.
Are there supplements based on endogenous amino acids?
As it does, there is no supplementation that uses endogenous amino acids in the form of a dietary supplement.However, there are products that are their source, such as the aforementioned protein supplement.Protein supplement will be an ideal solution if we want to provide the right amount of this type of amino acids.What’s more, there are also products that are popularly known as BEEF AMINO.These are dietary supplements that are based on partially digested proteins and are also ideal as an element of dietary supplementation.
How to dose?
There are no detailed guidelines for endogenous amino acid supplementation, and dietary information does not give detailed information on how to compose a diet. It is important, however, that the diet of the training person be rich in animal proteins, and our body will perfectly cope with the use of proteins for the production of amino acids. A good idea will be to supplement the main meals – for example, 1-2 capsules of amino acids for each of them.This tactic is of particular importance when meals are less abundant in other sources of protein.
You can read also: Should you use amino acids, when you are losing weight?