Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Let me clarify that by amino acids I mean amino acid complexes. That is, such complexes where all amino acids are present. Do not confuse with BCAA or individual amino acids.
So protein is protein. Protein is amino acids. That is, protein is amino acids. In other words, amino acid complexes are not fundamentally different from proteins. This means that there are still small differences. I'll talk about them now.
Glycine in the pharmacy
Glycine is an amino acid that does not have optical isomers and is part of many proteins and various biologically active compounds. It is recommended to take it in case of prolonged stress, diseases of the central nervous system, sleep disturbances, heavy physical exertion, ischemic stroke, and increased excitability. Recommended doses are 0.3g per day (100 mg 3 times a day) for a month. If necessary, the course can be repeated. Glycine should not be taken by people who are hypersensitive to this amino acid.
Action of glycine
- Improved mood.
- Reducing aggressiveness.
- Normalization of sleep.
- Increased mental performance.
- Protects the nervous system from the toxic effects of alcohol and other harmful substances.
Glycine is freely sold in pharmacies, the average price is 50 rubles. per pack (30 tablets of 250 mg). Most people take glycine to stimulate brain activity; this pharmaceutical amino acid is quite popular among athletes.
Video detailing glycine
Reviews about taking amino acids
Reviews of taking amino acid complexes indicate that these drugs are very effective for the growth of muscle tissue. Many athletes prefer amino acids, relegating the use of protein shakes to the background. Some people prefer to use these drugs in combination. Thanks to the latter approach, you can improve the results of achieving your goals. Most novice athletes noted that muscle tissue begins to increase within a month after consuming amino acid complexes. However, in this case, it is necessary to simultaneously adhere to a balanced diet.
As for specific manufacturers, they do not matter. Most athletes still prefer those amino acids that are sold in pharmacies, since their cost is much lower than those that are on the shelves in sports stores.
As for side effects, they are practically absent if the athlete adheres to a certain dosage and frequency of use of amino acids. Experts recommend consulting with your doctor in advance, since the athlete may have liver, kidney, or heart diseases, which is a contraindication to the use of amino acid complexes.
Now that the characteristics of the best amino acids for muscle growth and reviews (you have also read the rating) of those taking supplements are already known, you can make your personal choice.
Pharmacy amino acid - methionine
Methionine is an essential amino acid that is part of proteins, reduces cholesterol levels, improves liver function, and has an antidepressant effect. Most of all, this amino acid is found in meat (chicken and beef), and there is also a lot of it in cottage cheese, chicken eggs, rice, wheat, oatmeal, buckwheat, barley, and pasta. Small amounts are present in bananas, beans, and soybeans. It is recommended to take 0.5g 3 times a day. This pharmaceutical amino acid is prescribed for liver diseases, dystrophy, and protein deficiency. Use is contraindicated if you are hypersensitive to methionine or have viral hepatitis. The average price in pharmacies is 100 rubles. per pack (50 tablets of 250 mg).
Glutamine in the pharmacy
Glutamine is a conditionally essential amino acid that can be bought at the pharmacy; it is part of proteins and is needed for muscle growth and maintaining the immune system. The price of glutamine is several times higher than that of glycine and it may vary in different countries, but sometimes it will be more profitable to buy it at a pharmacy in the form of a separate sports supplement. It is recommended to take this substance 4-8g twice a day (best taken after training and before bed).
Action of glutamine
- Source of energy.
- Anti-catabolic protection.
- Strengthening the immune system.
- Improving the quality of restoration processes.
- Stimulating muscle growth.
Video about glutamine
Amino acids are one of the types of nutrients involved in the construction of muscle tissue, as well as many other metabolic processes in the human body. In this article we will analyze in detail amino acid complexes, which you can easily buy at the pharmacy.
Which is better: protein or amino acids?
Many novice athletes wonder what is better for muscle growth: amino acids or protein. These elements provide an opportunity for a person to develop muscle tissue and supplement his body with energy for training. It is impossible to specifically answer the question of which drug should be preferred. Each of them has its own merits. Both protein supplements and amino acids help build muscle tissue almost equally. The individual supplement plays its role and is effective in different ways in each individual case.
What do the coaches say? Is protein or amino acids better for muscle growth? What medications should you still take? In this case, trainers recommend that athletes use both elements in combination, but for this it is necessary to rationally plan the intake. Thanks to this, it will be possible to significantly improve the athlete’s well-being and his expected result.
Why do amino acids play an important role in the athlete’s body?
First of all, the use of amino acids can have a positive effect on the processes of muscle growth, recovery and improve immunity. This is due to the fact that these substances are the end product of the breakdown of proteins into their components - amino acids. In fact, the use of such supplements greatly facilitates the work of our body. He won’t have to spend a lot of time and energy getting the necessary organic compounds from the protein he eats. That is, the finished product enters the body, just “take it and use it.”
These drugs may be extremely appropriate during difficult periods for the athlete’s body, such as: preparation for competitions, return to action after them, etc.
Application for weight loss
Why do women need amino acids? This question worries a lot of girls. Not all of them affect the development of the muscular system. Many amino acids help reduce appetite and effectively fight fat deposits. These include:
- carnitine;
- lysine;
- phenylalanine;
- argenine
However, in order to achieve the best possible results, it is imperative to combine the use of amino acids with regular training and diet. Only an integrated approach will help make your figure more attractive and slender.
Pharmacy amino acids. What are they?
The pharmacy offers many varieties of amino acids, among which are those substances that can often be found in the assortment of sports nutrition stores, but at more affordable prices. This material will discuss their most popular names.
Glutamine
One of the essential amino acids found in food. However, it is quite difficult to obtain a truly effective dose from food, so pharmacies offer the drug “L-Glutamine” to everyone. This supplement helps accelerate muscle recovery and reduce muscle pain, and with long-term use it can significantly improve immunity, freeing the athlete from seasonal diseases. Glutamine is also known to increase growth hormone levels and promote healthy and deep sleep. Its daily dosage ranges from four to eight grams. Large quantities are also acceptable, due to the fact that glutamine is absolutely non-toxic. Can be safely taken on an ongoing basis.
Useful video from the Hodge Twins about Glutamine:
Methionine
An extremely useful supplement that reduces levels of “harmful” cholesterol and helps remove toxins from the body. The mechanism of its action has not yet been fully studied, but only its beneficial effect on the liver, gastrointestinal tract and general tone of the body is known. The recommended dosage is one and a half grams per day.
Glycine
An amino acid that increases the body's resistance to physical and mental stress. It has a calming and regulating effect on the human central nervous system. Athletes use it to equalize sleep patterns distorted by excessive stress, as well as to improve mental performance. True, not yet enough evidence has been collected regarding the effectiveness of glycine. Therefore, many skeptics consider it a drug that has only a placebo effect.
A very interesting and detailed video about glycine. Recommended viewing:
Alvezin
A solution of multiple essential amino acids administered through intravenous infusion. Serves as a meal replacement for patients in serious or unconscious condition. However, it can also be used by athletes to speed up recovery processes during stressful periods. The famous blogger Denis Borisov spoke positively about it, talking about his use of alvezin for competitive training, back in the days of the late USSR.
Cerebrolysin
A powerful amino acid preparation created to restore the function of the brain and central nervous system. It is administered intravenously, intramuscularly, and also by infusion as part of a dropper. Cerebrolysin helps improve mental performance, undermined by periods of prolonged overload. It is also able to speed up the recovery of the central nervous system, tired, for example, by working at maximum weights or performing in competitions.
Lysine
An amino acid that promotes the restoration of muscle and cartilage tissue. Improves calcium absorption and also reduces the number of fat cells in the blood, thereby reducing the risk of developing cardiovascular diseases.
Arginine
An amino acid that increases the amount of growth hormone and has a positive effect on the nitrogen balance in the body, thereby improving blood circulation and reducing the risk of developing cardiovascular disease. Moreover, arginine has an extremely positive effect on the male reproductive system, improving the quality of erection and the functioning of the prostate gland. Arginine is also known to increase overall endurance and stress resistance. Arginine is one of those drugs whose effectiveness has been proven by many studies and personal experience of athletes.
Educational video about Arginine:
Chemical compounds that act as components of proteins are amino acids. In the pharmacy they can be presented in different forms: in the form of powder, capsules, tablets or solution.
How to take fast proteins
They are produced mainly in powder for making cocktails. The rules for using these drugs depend not only on whether you take fast or slow proteins. What you decide to use them for is also important. So, if you need to lose weight or do “cutting”, you will need fast proteins. The ideal option is whey protein in isolate form. It should be consumed in the morning and before training. The dosage is ½ of the usual rate, that is, 10-15 grams at a time. It is advisable to prepare such cocktails using water. In addition, it is useful to take them throughout the day, replacing 1-2 meals with them. Proteins are especially useful for people on diets, as they supply the body with substances necessary for its functioning, which are usually not enough in the diet menu.
To gain muscle mass, you need to take protein, like amino acids, before and after sports activities. The only difference is the time before training. So, amino acids are taken 30 minutes before the start, and proteins - 60 minutes so that they have enough time to reach the muscles and start working. In this case, you need to take a standard dose of 20 grams.
general description
Among these elements there are about 20 proteinogenic substances.
They are classified into three classes:
- replaceable;
- conditionally replaceable;
- indispensable.
Attention! All types are launched into a single chain of anabolic processes to maintain a positive balance of nitrogen, which is located in the muscles. Due to this, the destructive process is suppressed and prevented. If one connection is missing, a whole series of bad consequences can occur. These can be both gastrointestinal disturbances and a weakening of the immune system as a whole. Therefore, it is important for the athlete’s body to receive the required amount of supplements. They help normalize metabolic processes. Buying amino acids at a pharmacy today is not difficult.
What could be the disadvantages?
To determine why a person needs amino acids, it is imperative to know what these substances have pros and cons. Among the main disadvantages is the high cost, so many athletes prefer to replace them with proteins.
In addition, if they are used excessively, there can be quite negative consequences, among which it is necessary to highlight such body reactions as:
- excessive kidney overload;
- activation of oxidative processes;
- disturbance of nitrogen balance;
- allergy;
- weight gain instead of weight loss.
In addition, among the disadvantages, it is necessary to highlight the fact that amino acids must be correctly combined with other additives. Violating the correct combination will not cause any particular harm to the patient, but the absorption of substances may worsen.
Irreplaceable
The following substances are considered essential when entering the body:
- valina; found in meat, dairy, grain products, also in peanuts and soybeans;
- histidine; found in tuna, pork tenderloin, beef, chicken breast, salmon, soybeans, lentils and peanuts;
- isoleucine; presented in almonds, cashews, chicken, eggs, fish, Turkish peas, liver, lentils, soybeans, rye, and various types of seeds;
- leucine; in foods such as brown rice, nuts, seeds, meat, fish, lentils;
- lysine; in fish, meat, dairy products, nuts and wheat;
- methionine; in meat, dairy and fish products, eggs and legumes;
- threonine; found in dairy products, eggs, beans and nuts;
- tryptophan; it can be found in milk, meat, oats, banana, sesame, peanuts, cedar, also in fish, chicken and turkey meat;
- phenylalanine; in cottage cheese, milk, chicken, fish products, legumes, beef.
What products contain
Having determined what amino acids are needed for a man and a woman, it is important to understand which foods contain them and how you can get the maximum benefit. Natural suppliers of these essential substances are:
- meat;
- fatty sea fish;
- peanut;
- eggs;
- dairy products;
- cereals;
- legumes
Many athletes use amino acids not only for accelerated muscle growth, but also for faster recovery of muscle tissue after intense training.
Amino acids are very important for the human body, as they help improve brain function, eliminate excessive stress, and reduce cholesterol levels. Their deficiency leads to exhaustion of the body, disruption of the skin, and deterioration of appetite.
Source
Conditionally essential
More often they are synthesized directly by the body. However, in stressful situations in the form of physical activity or illness, they may be produced in insufficient quantities. There are cases of no synthesis at all. Such amino acids can also be purchased at the pharmacy.
Essential amino acids:
- Glutamine. In addition to dairy and meat products, you can see them in beets, spinach, cabbage, and parsley.
- Arginine. Includes medications, nutritional supplements for athletes or to stimulate the immune system.
- Tyrosine. A sufficient amount enters the body with proteins in food; their deficiency is generally not detected.
- Cysteine. Found in most proteins from which hydrolysis is formed; raw materials for obtaining keratins - hair, feathers, horns, etc.
- Glycine. Registered in the form of food additives under code E640 for modification of aroma and taste, found in medicinal preparations.
Main advantages
Many beginners ask why drink expensive amino acids if you can buy cheaper and more accessible protein. In fact, these two supplements have several key differences:
- Firstly, amino acids are a pure product that contains only protein. Protein cannot boast of this. No matter how high-quality the product is, there will still be a place in its composition for carbohydrates, fats, and sometimes lactose. Moreover, if you take the best protein (isolate), then the price will not differ much;
- secondly, amino acid complexes have minimal calorie content. This benefit is extremely important for people who are working on burning fat. For all its qualities, protein still contains some carbohydrates.
In addition to those described above, amino acids have another important feature - they protect muscles from catabolic processes. That is, nothing but fat will be burned in the body.
Description of the complex for muscle growth
The totality of elements from a protein is a complex of amino acids. Bodybuilders often buy them at the pharmacy, because muscles consist almost entirely of proteins. They are necessary for muscle fibers to grow, strengthen and repair.
Attention! It is worth noting the properties of the complex that promote the production of hormones.
These elements increase strength and endurance, restore mental state at the end of training, break down subcutaneous fats and improve the working process of the brain. You can buy amino acids at the pharmacy; the name, however, may be unknown to the buyer. A specialist will advise on this issue and help you choose the appropriate drug.
Manufacturers
The price depends on them. What are the main suppliers now:
- Ultimate Nutrition - USA. They produce mainly complexes with hydrolysates, vitamins and microelements. The cost starts from about 600 rubles.
- Dymatize Nutrition - USA. Good reviews about their caplets - they are easy to digest. Price from 600 and above.
- Optimum Nutrition - USA. One of the best lines, but their amino acid complexes are based on soy protein. Costs from 500 - 600 rubles.
- Multipower - Germany. From 1500 rubles packaging.
- MdoubleYou - Netherlands. From 900 rubles.
How to use?
The most common regimen is 1-2 doses (indicated in the manufacturer’s instructions) half an hour to an hour before training and immediately after. You can take 1 dose of a complex containing arginine at night - it stimulates the production of growth hormone. And definitely not on an empty stomach, otherwise you can get gastritis.
Do not take more than 5 doses per day. The dosage has been chosen to be optimal; your body will not absorb more - minor excesses are still excreted.
Always follow the manufacturer's instructions. Not all amino acids are compatible with food, protein and other sports nutrition.
Common complexes
Today you can buy the following amino acids in a pharmacy for muscle growth:
- L-glutamine. It is the most common substance in the human body. Available in tablets and capsules.
- Histidine. Presented in the form of capsules, the solution of which is administered intramuscularly.
- Amino acids and amino acid complexes. Can be seen on the shelves of sports nutrition stores.
- BCAA - capsules or tablets of your choice, packed in glass containers.
- Taurine is available in the form of tablets, powder and capsules. May be contained in drugs such as Peptamen, Dibikor and others.
- L-arginine (vasotone). In addition to capsules and tablets, you can purchase dietary supplements and other vitamins in the form.
Leucine, valine, isoleucine are considered to have the most effect on the development, maintenance and restoration of muscle mass. Taking these drugs at the same time helps to maximize their effect on the body. These types of amino acids are purchased at the pharmacy at an affordable price in the required quantities.
Sport is a norm necessary for human health. Physical activity is necessary not only for a beautiful figure, but also for excellent health. For professional athletes or people who choose sport as a hobby, it takes up a significant part of their life. Bodybuilders, for example, are concerned not only with achieving excellent physical performance, but also with muscle growth and athletic appearance.
Protein is the building block of muscles, so when doing bodybuilding, athletes place great importance on taking amino acids. In the article we will try to fully cover the topic of amino acids, describe their meaning, main properties, advantages and disadvantages, side effects, highlight the most popular drugs from them, talk about intake and basic rules for muscle growth.
How to take amino acids
Amino acids and proteins for sports nutrition come in different forms. So, the former can be purchased in powder, tablets, capsules and ready-made solutions. All release forms are good and work the same. Therefore, you can choose the one you like best. There is no consensus on the dosage. Some believe that it should be 2 grams per 1 kilogram of a person’s weight, but not more than 20 grams at a time. Others raise the bar to 30 grams at a time. The only consensus reached was that a single dose should not be less than 5 grams. You can drink the drug or dilute the powder in water, juice or milk. If you are not allergic to lactose, then it is preferable to choose milk. This way the body receives additional vitamins.
The main purpose of amino acids in muscle growth
Amino acids are important supplements that are essentially made up of protein. Thanks to their composition, amino acids improve the growth of muscle fibers and produce hormones that help damage muscle mass.
The main purposes for taking medications are:
- Rapid increase in muscle volume;
- Increasing the effectiveness of classes;
- Fast recovery after intense exercise;
- Reduced muscle pain after training;
- Enrichment of nutrition with proteins;
- Decreased desire to eat;
- Burning unnecessary fats.
The important purpose of amino acids lies in the last point. This is due to the fact that the absorption of proteins requires additional energy expenditure, and, accordingly, greater calorie consumption. Therefore, the drugs are also suitable for weight loss.
Side effects
Are there any side effects of amino acids for muscle growth? Reviews and research from experts indicate that in most cases these elements are beneficial for the human body. However, amino acids are safe for health if consumed in moderate doses. Only sometimes the drug can cause harm. As a rule, the following side effects should be included:
- food poisoning;
- problems with the cardiovascular system;
- suppression of the function of the central nervous system.
- liver and kidney diseases.
However, if you choose the right dose, take amino acids systematically and clearly, and also consult with a specialist before using the drug, then such problems should not arise. Please also note that if you stop taking supplements after intensive use, or completely forget about a balanced diet, muscle tissue will begin to quickly decrease in volume. These elements themselves do not have side effects if the athlete does not have problems with the kidneys, digestive tract, liver, heart or blood vessels.
Amino acids have their advantages and disadvantages
The positive aspects of amino acids as proteins are:
- Supplements are low in calories;
- They are an excellent option for a protein diet, the main focus of which is burning fat;
- Promotes the development of proper muscle relief;
- Protects against catabolic destruction of muscle tissue.
There are only two disadvantages of amino acids:
- High price;
- Possibility of taking small doses.
The circle of people who take amino acids can be outlined in one sentence: everyone who wants to build muscle mass. In other words, these drugs are taken by athletes. To improve training results, taking medications should be individual for each person. During classes, and depending on their type, the trainer determines the main purpose of taking amino acids: improving muscle density or increasing their volume.
Both men and women can take amino acids. Often, during training in the gym, women use drugs quite actively to improve their results.
The dose and intake depends on the goal that the training athlete sets for himself. Amino acids will be very useful for a beginner in the training room. Taking them will not only reduce muscle pain, but will also help increase stress and keep a person in stable shape.
It's no secret that a person, especially one who exposes himself to physical activity in the gym, needs good nutrition. The rhythm of life of an active athlete does not always allow him to eat properly and nutritiously five times a day. It is the intake of amino acids that will allow him to cope with this problem.
Sports nutrition involves taking various types of amino acids. For these purposes, the manufacturer produces three types of drugs:
- free amino acids;
- BCAAs;
- hydrolysates.
Depending on the groups of drugs, they are divided into replaceable and irreplaceable.
Each type of drug has its positive and negative sides. To understand which type you need to use, it is better to consult a trainer and calculate your capabilities.
Complex preparations have been developed that include several components.
But, according to trainers, the best in action are isolated drugs, such as BCAAs, glutamine, citrulline and arginine. The last three drugs belong to free amino acids and are characterized by the maximum speed of movement to the athlete’s muscles.
Hydrolysates are more natural preparations. They have pretty good results. These are amino acids that are broken down into organic acids and are instantly absorbed by the body.
Excellent results are obtained from taking BCAAs. The group includes the drugs isoleucine, leucine and valine.
The main purpose of valine is as energy for muscle cells. Thanks to taking the drug, a decrease in the amount of serotonin is not allowed.
Leucine, which is also a source of energy, is responsible for the formation and increase of muscle tissue. Leucine is responsible for the reproduction of protein in the muscles and liver of an athlete, and when taken, protein molecules are not destroyed.
Isoleucine is also a source of nutrition for muscle mass. If this substance is not enough in the body, then a person quickly gets tired and constantly wants to sleep.
Lysine, methionine, arginine, phenylalanine, and threonine are also of great importance for muscle growth and effective training. Each of these amino acids has its own purpose. Lysine, for example, is responsible for the production of kartinin and ensures rapid muscle growth. Methionine promotes rapid recovery after training and regeneration of kidney and liver tissue, accelerating the release of protein from the body's cells.
Phenylalanine, which is a thyroid hormone and plays an important role in metabolism, also contributes to rapid protein production. Arginine helps to quickly restore strength after exercise, and threonine ensures the correct functioning of the immune system.
Consumer reviews and doctors' opinions
Doctors constantly repeat the truism that the body needs amino acids, proteins, and vitamins for normal functioning. Many dietary supplements include not only a heavy dose of proteins, but also vitamins, which increases their usefulness. In reviews, professional athletes and amateurs who want to impress everyone with their muscles speak only positively about protein dietary supplements. Consumers like the taste of the supplements, the pleasant sensations they feel when taking them, and the excellent results. Thus, many write that with the help of dietary supplements (both proteins and amino acids) it is possible to increase muscle growth faster and to recover more easily after training. The only complaints are about the price, which many consider unreasonably high.
The opinions of doctors are not so unanimous. There are experts who share the athletes’ point of view. However, many foreign and domestic doctors believe that drinking protein and amino acids is harmful. It is much better to consume natural products that contain a full range of substances necessary for humans. The most protein is found in beef and eggs. If these products are eaten in the right quantities, they will have the same effect as dietary supplements, but without the destructive consequences for the body.
Doctors warn that amino acids are the most dangerous to health, since they enter the blood without activating the process of protein breakdown in the stomach, which triggers many pathological processes. It turns out that their main advantage and advantage turns out to be a big disadvantage.
The amino acid lysine is especially dangerous. Dietary supplements containing it are more expensive than others, since this substance is advertised as the most effective. However, when it enters the body in large quantities, it activates the mTOR enzyme, which affects growth hormone. Doctors have established a direct relationship between an increase in the amount of this enzyme and the development of cancerous tumors. That is, lysine promotes the growth of not only muscles, but also malignant tumors.
There are negative effects on health of other amino acids entering the body in large quantities. Doctors believe that proteins are somewhat safer, since when they are consumed, the digestion process in the stomach and intestines is preserved, so all the necessary hormones are released as they are inherent in us by nature.
