Learn about the most important amino acids, which are important even if they talk more about their siblings of branched-chain amino acids. You should definitely include them in your supplementary arsenal.For ordinary athletes and many other people, protein is probably the most important macronutrient. No wonder protein is an essential component of muscle, but there is one more thing you should know, even if you take the whole protein, you can still reap the benefits of protein by taking the amino acids from which the protein is made.
There are nine essential amino acids (EAAs) that your body cannot produce on its own. And while it may look like EAA supplements are new to the scene, there is extensive research into how EAAs support muscle protein synthesis. Here is a quick survey of essential amino acids (EAA).
L-leucine is one of the three BCAAs; it is integrally involved in muscle protein synthesis and acts as an activator of mTORC1. It is the amino acid that gets the most pressure and for good reason.L-lysine is involved in growth, tissue repair and nutrient uptake.L-valine is one of the three BCAAs; supports muscle growth and tissue repair.L-isoleucine is one of the three BCAAs. It is involved in the synthesis of hemoglobin and the regulation of blood sugar and energy.L-threonine is involved in the production or synthesis of proteins in the body.L-phenylalanine plays a role in amino acid synthesis. It is also a precursor of important hormones such as dopamine, epinephrine and norepinephrine.L-methionine is needed for tissue growth and repair.L-histidine is involved in protein synthesis. It also combines with beta-alanine to form dipeptide carnosine.L-tryptophan is involved in protein synthesis. It is the precursor of the neurotransmitter serotonin and the hormone melatonin.
You can’t gain muscle without muscle protein synthesis
I don’t expect you to look at that list and understand everything. One of the key topics that should emerge is that many essential amino acids are involved in protein synthesis – and not just three branched-chain amino acids. They do this through their ability to activate the mammalian targets of the rapamycin 1 (mTORC1) complex. If you’re a serious muscle student, you’ve probably heard of the mTOR pathway. Well, mTORC1 involves not only mTOR, but also several other processes that stimulate muscle protein synthesis. The mTORC1 pathway controls anabolic and catabolic signaling of skeletal muscle mass, which regulates muscle growth and muscle breakdown. And research has shown that supplementing essential amino acids in conjunction with resistance training has an additive effect on stimulating muscle protein synthesis in this way compared to hard training. muscle protein. If you stimulate muscle protein synthesis, place yourself in a favorable position to gain muscle, or at least not damage existing muscle.
LOOKING FOR THE EAA SUPPLEMENT, CHECK THE FOLLOWING KEY FEATURES:
It contains all nine basic amino acids:
While conditionally important and non-essential amino acids play important roles in the body, studies have shown that the consumption of non-essential amino acids is not necessary to stimulate muscle protein synthesis. Essential amino acids are primarily responsible for amino acid-induced anabolism of muscle protein. Simply make sure that the essential amino acids are preferred in your EAA supplement over other types of amino acids, especially those not found in protein synthesis on the list above.
They are from fermented and vegan-friendly sources:
Amino acids can be derived from many sources, usually in three ways: hydrolysis, chemical synthesis, and fermentation. One of the main reasons for choosing amino acids that are from fermented and vegan-friendly sources is that amino acids can be derived from, say, less than a desirable source, such as pig and duck feathers. In addition, unfermented amino acids come with other potential disadvantages, such as a higher risk of containing heavy metal by-products.
They do not contain artificial colors:
Artificial colors in foods are a controversial topic due to their proposed association with side effects. Yes, it is difficult to remove them completely because they are currently ubiquitous, but since these dyes offer no nutritional value, it makes sense to skip them if you see them.
How to use EAA to stimulate muscle protein synthesis?
Most research data shows that we need about 6 grams of EAA to train to support muscle protein synthesis. But by reducing the availability of amino acids below base levels, it can prevent muscle protein synthesis. So preferring these amino acids, both in the foods you eat and in the supplements you eat, is inappropriate.
Most high quality products already contain BCAAs, so just find EAA as the perfect supplement for training, especially for those who consume dairy protein products. Alternatively, you can use EAA to create your own mixes before and during training. If you’re in a phase where you’re missing out on carbs, calories, or both in the name of fat loss, it’s even more important to get enough protein and amino acids.
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