Advices for Life


September 07, 2016 23:12

Protein supplements

Manufacturers protein supplements strenuously offer them many athletes who still consider a protein most important nutrient.Protein supplements can be divided into two categories: the first includes solid protein - eggs, milk or soy protein, the second separate contain free amino acids, or combinations thereof.

  • piece protein

Tselnobelkovye additives used to increase the total amount of protein in the diet, sometimes they reinforce individual amino acids.To meet the needs in proteins tselnobelkovye supplements are not used as food contains enough of them.However, these additives are useful, especially for athletes with high caloric needs and do not have enough time for cooking and eating.Some supplements are very compact and do not require refrigeration and are suitable for use in "hot" days.Some of them can be blended with milk to provide half of the protein needs, other (protein powders) - with water and are suitable for athletes who can not tolerate lactose.Protein tablets or pills generally c

ontain less protein than powders.Soluble mixture for breakfast are a good alternative to expensive protein powders.Energy tiles containing at least 7-14 grams of protein (1-2 oz) can help meet protein needs and convenient to use.Athletes should be aware that some supplements contain an excessive amount of protein per serving (over 50 grams) and are not necessary.

  • Individual amino

Studies have shown that supplements containing small amounts of certain amino acids, may improve the performance by reducing the concentration of lactate in the muscle and blood.High doses of these additives do not improve performance. supplementation of certain amino acids are risky because they can be the cause of metabolic imbalance, changes in the transmission of nerve impulses, and even poisoning.

  • branched chain amino acids

fatigue of the central nervous system.Branched chain amino acids (BCAA) - leucine, isoleucine and valine -izuchalis due to fatigue of the central nervous system.It is usually assumed that the fatigue caused by excessive load, has muscular origins, but it originates in the brain.There is a theory according to which during prolonged stress becomes excessive serotonin blood-brain barrier and creates fatigue;some researchers characterize this state as overtraining.The amino acid tryptophan is a precursor to serotonin.While BCAA load from skeletal muscle are oxidized, while their number is reduced and the amount of blood in the fatty acid increases, the place of tryptophan displacing its connection to the plasma and increasing the amount of albumin in the brain.When the ratio of tryptophan and BCAA increases in brain serotonin longer flows.Changing this ratio by increasing the number of carbohydrate or BCAA can reduce the flow of tryptophan into the brain.This study confirms the view about the use of carbohydrates to alter serotonin levels, but does not prove the effectiveness of BCAA for preventing fatigue.

HGH.It is assumed that the amino acids arginine and lysine increased synthesis of growth hormone, thereby inducing an anabolic effect, accompanied by increase in muscle mass.

Glutamine.Although glutamine is not an essential amino acid, some researchers believe that it is needed in large doses during excessive workloads.Glutamine is involved in immune reactions.Athletes with the syndrome of overtraining plasma glutamine levels too low, which may impair the immune system.Strenuous exercise without adequate recovery depletes glutamine, and the body is unable to synthesize glutamine at a sufficient rate to reach the level of pre-load.Glutamine may also be involved in the synthesis of muscle glycogen.Adequate content of glutamine enhances protein synthesis after exercise.Studies do not provide convincing evidence to support the use of glutamine supplementation.

Two other proteinaceous supplements that deserve attention - creatine and beta-hydroxy-beta-methyl butyrate.Both may promote the growth of muscle mass and strength, but whether its safe long-term use - is unknown.