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Supplement
manufacturers recognized the potential value of free-form amino use was
limited by their expense and a relative lack of convincing supportive
research for a number of years, their popularity has recently increased
dramatically. Prepackaged workout and recovery drinks containing hydrolyzed
(predigested) proteins and often some free-form amino acids now fill gym
refrigerators. Capsules and powdered free-form amino acids, although still
somewhat expensive, are likewise being used by increasing numbers of top
amateur and professional athletes.
The value
of free-form amino acids is first and foremost that they don't require
digestion. The term 'free-form' means exactly that: They are free of
chemical bonds to other molecules and so move quickly through the stomach
and into the small intestine, where they're rapidly absorbed into the
bloodstream.
Upon
absorption, amino acids are processed by the liver. When you eat a steak,
for example, only relatively few amino acids escape the metabolic actions of
the liver. Yet the liver can process only so many at one time, and taking a
dose of 3-4 grams of rapidly absorbed amino acids exceeds the liver's
capacity, resulting in the aminos being directed to the tissues that require
them, such as muscle in the case of bodybuilder recovering from training.
Thus, the concept of 'directed amino acids'.
While sound in theory, does it work in practice? As early as 1990, the
Bulgarian national weightlifting team began trials
to determine if free-form amino acids were a boost to muscular growth. The
work was so successful that part of the study was replicated on the Colorado
Springs Olympic Training Center. Since then, top bodybuilders and athletes
around the world today have benefited from this new research.
Amino Acids for Energy
Many
misconceptions exist about the muscle contraction and the use of energy
substrates during heavy during heavy, high-intensity weight training. When
you're engaged in a repetitive power workout, a substantial portion of your
energy comes from noncarbohydrate sources. When muscle contracts, it uses
its stores of adenosine triphosphate (ATP, a substance vital to the energy
processes of all living cells) for the first few seconds. The compound used
to immediately replenish these stores is creatine phosphate (CP). The recent
explosion of creatine supplements in the market attests to its value to hard
training bodybuilders and other strength / power athletes.
CP
is made from three amino acids: arginine, methionine and glycine. To keep CP
and ATP levels high, these amino acids must be elevated in the bloodstream.
Traditionally, these proteins have been supplied by foods in the diet.
Elevating levels of these amino acids or of CP with conventional foods takes
a great deal of time (for digestion) and isn't specific, typically providing
levels of fats and carbohydrates that may or may not be desired. The use of
free-form amino acids, alone and in combination with creatine supplements,
can provide directed source of energy for power and growth.
Amino Acids & Fat Loss
In fat loss,
two major processes must occur: 1) the mobilization and circulation of
stored fats in the body must increase; and 2) fats must be transported and
converted to energy at the powerhouse site of cells, the mitochondria.
Several nutrients can assist in the conversion of fat to energy, including
lipotropic agents such as choline, inositol and
the IAA methionine which, in sufficient quantities, can help improve the
transport and metabolism of fat.
Supplementation with complete IAA mixtures, BCAAs and glutamine can also
help keep calorie and food volume down while providing targeted support
directly to the muscles, liver and immune systems so critical to optimizing
body composition.
Reducing Muscle Catabolism
The human
body has the innate ability to break down muscle tissue for use as an energy
source during heavy exercise. This muscle catabolism can cause muscle
soreness, shrinkage of muscle tissue and may even lead to injury.
This enemy
to bodybuilders is part of a process known as gluconeogenosis, which means
producing or generating glucose from noncarbohydrate sources. The part of
this reaction that of importance to bodybuilders is known as the glucose -
alanine cycle, in which BCAAs are stripped from the muscle tissue and parts
of them are converted to the amino acid alanine, which is transported to the
liver and converted into glucose.
If you
consume supplemental BCAA's. the body does not have to break down muscle
tissue to derive extra energy.
A study conducted recently at the School of Human Biology, University of
Guelph, Onterio, Canada, confirmed that the use of BCAA's (up to 4 grams)
during and after exercise can result in a significant reduction of muscle
breakdown
during exercise.
In
addition to BCAAs, arginine is another amino acid that may benefit
bodybuilders. New data indicates that arginine -
in large but safe and affordable doses - may be able to raise GH levels by
up to 1,000%.
Factors Affecting
Amino Acid Bioavailability
How fat you
eat a protein source and the length of time it takes for the digested amino
acids to be available for use by
the body are determined by a number of factors, which include:
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Cooking - Amino acids are more or less sensitive to heat. For example,
arginine is extremely stable and will decompose only if exposed to sustained
temperatures about 470 degrees F. Carnitine decomposes at temperatures of
284 F. Cooking, in addition to killing micro-organisms, makes the long
spiral polypeptide chains unwind, causing the amino acid to become more
exposed when it reaches the digestive system.
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Physical nature of the food, whether solid, liquid, powder or tablet;
whether and to what extent chemically predigested and the type and amounts
of binders, fillers and other nutritive and non-nutritive materials.
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Status of the digestive system - Genetics, age, overall health and
specific diseases and illnesses.
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Metabolism or utilization by the intestine before absorption - such
as occurs with glutamine.
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Metabolism or utilization in the liver before transfer to the general
circulation - For maximal directed effects, amino acids should be taken on
an empty stomach and in a dosage that enables significant quantities to
reach the target tissues.
The Amino Acid Guide
There are
three types of amino acids; the indispensable amino acids, the conditionally
dispensable amino acids, and the dispensable amino acids. Indispensable
amino acids, also called essential amino acids, must be supplied to the body
from food or supplements. Conditionally dispensable amino acids are based on
the body's ability to actually synthesize them from other amino acids.
Dispensable amino acids, also called nonessential amino acids, can be
synthesized by
the body from other amino acids. Here is the amino acid guide and their
benefits.
The Indispensable Amino acids
Histadine
Isoleucine
Leucine
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A branched chain amino acid used as a source of energy
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Helps reduce muscle protein breakdown
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Modulates uptake of neurotransmitter precursors by the brain as
well as the release of enkephalins, which inhibit the passage of pain
signals into the nervous system.
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Promotes healing of skin and broken bones.
Lysine
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Low levels can slow protein synthesis, affecting muscle and
connective tissue
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Inhibits viruses; used in the treatment of herpes simplex
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Lysine and Vitamin C together form L-carnitine, a biochemical that
enables muscle tissue to use oxygen more efficiently, delaying fatigue
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Aids bone growth by helping form collagen, the fibrous protein that makes
up bone, cartilage and other connective tissue.
Methionine
Phenylalanine
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The major precursor of tyrosine
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Enhances learning, memory, mood and alertness
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Used in the treatment of some types of depression
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Is a major element in the production of collagen
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Suppresses appetite
Threonine
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One of the amino detoxifers
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Helps prevent fatty buildup in the liver
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Important component of collagen
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Generally low in vegetarians
Tryptophan
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Precursor of key neurotransmitter serotonin, which exerts a calming
effect
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Stimulates the release of growth hormones
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Free form of this amino acid is unavailable in the U.S.
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It is only available in natural food sources
Valine
Conditionally Dispensable Amino Acids
Arginine
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Can increase secretion of insulin, glucagon, growth hormones
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Aids in injury rehabilitation, formation of collagen and immune
system stimulation.
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Precursor of creatine, gamma amino butric acid (GABA, a
neurotransmitter in the brain)
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May increase sperm count and T-lymphocyte response
Cysteine
Tyrosine
Dispensable Amino
Acids
Alanine
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