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Amino acids are the compounds that make up protein, meaning that any food that contains protein is broken down into small amino acids to be digested and absorbed in the blood. They also affect the vitamins and minerals in the body to do their functions better, and unlike carbohydrates and fats, which are the main source of energy in the body, the function of Amino acids are the building blocks of body tissues, so they are only used as an energy source secondary when there is insufficient fuel from fats and carbohydrates.
Sources of amino acids
As a result of the bonding of amino acids and proteins, the foods with the highest amount of these acids are those that are the richest in protein, but animal-based foods contain all of the essential amino acids, while most plant-based sources of protein rely on one or more acids. Essential amino acids, and it is worth focusing on the following natural sources that can be obtained from these amino acids:
Red meat: beef contains all essential acids, it is a rich source of iron, and it is one of the richest foods in protein, as a piece of beef provides about 31 grams of protein.
Poultry and seafood: It is not necessary to eat red meat to obtain protein and amino acids, as chicken is a great source of amino acids and is also rich in niacin and selenium, so it is a popular food choice among bodybuilders, in addition to seafood that is also a source of omega-3 acids. Fatty acids are linked to several health benefits, for example improved cardiovascular health.
Eggs and Dairy: A large amount of the necessary amino acids is available in eggs and dairy products, and when it comes to dairy products; Low-fat and non-fat sources provide more protein per gram and per calorie, plus eggs are known as a muscle-building food and used by all bodybuilders.
Plant sources of protein: Unlike most other plant sources of protein, quinoa and soybean products provide all the essential acids, as soybeans contain a high proportion of protein and are also rich in vitamins, minerals, and insoluble fiber, in addition to containing good levels of potassium, zinc, iron and vitamin E .
Amino Acids for Bodybuilding
While essential amino acids can be found in a wide range of foods, in addition to concentrated doses of nutritional supplements, the benefits of these essential acids go beyond the idea of gaining muscle growth, and the following is a breakdown of these benefits:
Improving mood and sleep: Amino acids are needed to produce serotonin, a chemical that acts as a neurotransmitter in the body, and also functions as a primary regulator of mood, sleep and behaviors, while low levels of serotonin have been associated with depressed mood and sleep disturbances, so the amino acids can reduce Depressive symptoms, boosting mood and thus leading to an improvement in athletic performance.
Enhance exercise performance: Essential amino acids are widely used to relieve fatigue, improve athletic performance and stimulate muscle recovery after exercise.
Preventing muscle loss: Muscle loss is a common side effect of disease and long-term relief, especially in the elderly. Where the essential amino acids work to prevent muscle breakdown and preserve muscle mass in the elderly and athletes.
Weight loss: that essential amino acids may be effective in stimulating weight loss, in terms of their ability to increase energy levels, and amino acids may use fats as fuel, which leads to weight loss.
Amino acid damage to bodybuilders
A balanced diet may not require amino acid supplements, but bodybuilders can use amino acid supplements to speed up the process of muscle growth, but on the other hand, it is not without the following side effects, which vary according to different people, which pose health risks:
Overweight
The decomposition of the amino acid after its transfer to the liver depends greatly on the needs of the body, as the average protein recommended for the average person is 0.8 grams per pound of body weight per day, and none of the unused amino acids can be stored, and thus it will be converted into glucose and burned as energy. Or converting it into fat or glycogen for storage. Therefore, unnecessary amino acid supplementation can lead to weight gain.
Amino acid imbalance
Taking amino acid supplements can lead to imbalances that may interfere with the absorption of natural amino acids derived from food, as certain groups of amino acids compete for carriers to transport them through the gut wall to enter the bloodstream, and when taking amino acid supplements, the transporters overflow with this particular amino acid. This may result in other amino acids not being absorbed in adequate amounts.
Kidney function
Processing excess protein can damage and inhibit the functioning of the liver and kidneys, and individuals with kidney or liver disease are often placed on a low-protein diet, and eating a diet rich in protein for life may be responsible for the slight decrease in kidney function that usually occurs with progression. In a lifetime.
Osteoporosis
The use of protein supplements and a mixture of amino acids from which the phosphates have been removed may increase the excretion of calcium by the kidneys, which is a major factor for calcium loss, so consuming excessive amounts of protein over a long period of time reduces calcium absorption and can lead to osteoporosis. .