amino acid
A generic term for a class of organic compounds containing amino groups and carboxyl groups. Protein is the basic unit of biological macromolecules, and it is the basic substance that constitutes protein for animal nutrition. It is an organic compound containing a basic amino group and an acidic carboxyl group. The amino group attached to the α-carbon is an α-amino acid. The amino acids that make up protein are all α-amino acids.
branched-chain amino acid
Branched-chain amino acids (BCAA) are three common amino acids in protein, namely leucine, valine and isoleucine.
These amino acids promote anabolism (muscle growth) in two special ways: ① releasing insulin and ② releasing growth hormone. The most important branched-chain amino acid is leucine, which is the precursor of KIC and HMB. KIC and HMB can increase muscle, reduce fat and provide nutrition for human body. The BCAA content of whey protein is high, and it should be supplemented with 4-5g after training.
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Role of branched-chain amino acids
How many times did you go to the gym to work out, and your attention was attracted by the tonic added with amino acids to gain weight and muscle on the shelf? How many times have high consumption made you give up this idea? At the same time, you know that experts recommend moderate carbohydrate and high protein intake is the best. However, almost all of us know that those who are muscular and strong trust amino acid supplements. Branched-chain amino acid supplements, commonly known as BCAAs, are very popular among athletes who want to increase lean body mass and sports performance in recent years. Branched amino acids include valine, leucine and isoleucine. It is generally believed that branched-chain amino acids can enter the brain through blood flow, reducing the production of serotonin in the brain, which will make people feel tired. By reducing the content of serotonin, mental fatigue can be alleviated. Nowadays, a lot of scientific research supports this theory. When you want to train a stronger and more powerful body, you need to supply energy to your muscles at the cellular level. Branched-chain amino acids (valine, leucine and isoleucine) constitute almost 1/3 of the muscle protein. BCAAs can relieve muscle fatigue, accelerate recovery, reduce the loss of other amino acids in muscles during exercise, and help the body absorb protein. Missing one will lead to muscle loss. Unlike other amino acids, branched-chain amino acids are metabolized in muscles, not in the liver. Branched-chain amino acids are competitive in absorption capacity and must be supplemented at the same time to ensure maximum absorption. The consumption of branched-chain amino acids in muscles is also rapid during training. Supplementing branched-chain amino acids before and/or during exercise can improve exercise ability and delay fatigue. Taking branched-chain amino acids immediately after exercise or with meals after exercise can reduce cortisol and quickly restore the level of branched-chain amino acids in muscles.
What are branched-chain amino acids
It can effectively improve the utilization rate of oxygen in muscles, help the body resist the decomposition of muscles and the loss of nutrients in muscles, enhance the strength resistance of muscles and reduce muscle damage.
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What is the difference between branched-chain amino acids and creatine?
Branching is to prevent muscle decomposition. No matter how hard you practice your muscles, they are slowly decomposing. For example, if you don't practice for a month, you obviously feel that your muscles are "weak." .
Creatine is to enhance muscle recovery ability, improve muscle endurance, courage and growth. Simply put, it means greater strength, better endurance and faster recovery.
The difference is that one is an antioxidant and the other is a catalyst.
Please explain branched-chain amino acids professionally. I exercise in the gym. I've always heard of branched-chain amino acids. What's the role? Should I eat?
A: Branched chain amino acids (BCAAs) include leucine, isoleucine and valine. Branched-chain amino acids are essential amino acids for human body. Without these amino acids in the diet, human beings can't survive. For bodybuilders, BCAAs is particularly important, which mainly embodies four functions:
Synthetic muscle:
BCAAs is not only the largest component of muscle amino acids, but also the only metabolic amino acid in muscle.
Provide energy:
Branched-chain amino acids are the main amino acids for human muscle energy supply. Its oxidation energy supply accounts for about 60% of the total energy supply of amino acids, and even at rest, the oxidation energy supply of marine amino acids in muscle reaches 14%. Especially in long-term exercise, it can directly provide energy for the muscles in training.
Grow muscles:
BCAAs supplementation during training can release growth hormone, increase insulin level and promote muscle synthesis. Leucine, in particular, is the predecessor of KIC and HMB. KIC and HMB can increase muscle and reduce fat, which is of great benefit to bodybuilders.
Protect muscles:
During exercise, supplementing enough BCAAs can promote the synthesis of protein in the recovery period after exercise, reduce the decomposition of muscle tissue and help to protect muscles.
Therefore, branched-chain amino acids are more effective and fundamental sports nutritional supplements for muscle growth.
Is it really not recommended to use muscle powder, branched-chain amino acids and creatine for beginners to practice muscles?
Do not eat! I have been working out for two months, and I was also consulting this question before. When you use products such as muscle powder, branched-chain amino acids and creatine, you actually use hormones. Whether you have bought these products or not, even if they are true, they will increase the burden on your kidneys and shorten your life. And these products are really expensive (more than 400 protein powders are more expensive than thousands), and they will lose muscle when they stop.
My suggestion is the food supplement method. My weight before 170CM was 1 15kg. Every morning I bring two 1 eggs and a bowl of noodles. At noon and in the evening, I ate three bowls of rice (eat more lean meat). I ate two eggs with a glass of milk and a glass of juice after exercising in the evening (to accelerate protein absorption). I persisted for two months. But now I must keep eating like this or I will lose weight.
Classification of branched-chain amino acids
Amino acids are the basic unit of protein. There are 20 kinds of amino acids that make up protein in organisms. Each amino acid molecule contains at least one amino group (-—NH2) and one carboxyl group (-—COOH), and both amino groups and carboxyl groups are connected to the same carbon atom. This carbon atom is also connected with a hydrogen atom and a side chain group, which is generally expressed by R. The difference of various amino acids lies in the difference of R groups. The differences in charge and structure of amino acids affect the shape and function of protein formed by them. Twenty amino acids can be divided into two groups: essential amino acids: threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine; Non-essential amino acids: alanine, arginine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine and histidine. Eight of them are called essential amino acids because they must be ingested through food or supplements. Histidine and arginine in non-essential amino acids are sometimes called semi-essential amino acids or essential amino acids for children, because children's bodies grow rapidly and their own synthesis cannot meet their needs.