PROTEINS AGAINST AMINO ACIDS
How many of you prefer the proteins and how many amino acids?
I personally prefer the proteins because they offer a smaller but longer lasting muscle growth unlike amino acids, which give more thrust during body exercise.
Some studies:
1. Ingestion of
protein with
carbohydrate has been reported to increase insulin and/or growth hormone
levels to a greater degree than ingestion of carbohydrate alone (Chandleret al., 1994)
Two popular protein powders produced are made from whey or casein.
Both whey and casein are high-quality sources of protein that provide
all the essential amino acids needed to build muscle. The main
difference found among these milk proteins, is that casein is digested
slower than whey; potentially providing a steady supply of amino acids
for longer periods of time.
2.One of the commonly purported benefits of amino acid supplementation is
that certain amino acids (e.g., arginine,histidine, lysine, methionine,
ornithine, and phenylalanine) may stimulate the release of growth hormone,
insulin, and/orglucocorticoids, thereby promoting anabolic processes (Kreider,1993).
When you exercise and engage in resistance training, fibers become
damaged and are in need of repair. The
amino acid pool or the available
amino acids found in the body, provide the means for cells to regenerate
itself and grow.
The amino acids are the primary structural unit of proteins. We can then imagine that the amino acids as building blocks, joined by an adhesive called a peptide bond, form a long sequence that gives rise to a protein.
Proteins represent a large group of organic compounds formed by sequences of amino acids linked together through peptide bonds. We can imagine the amino acids as building blocks for the construction of proteins and peptide bonds as the glue that holds them joined together.
After exercise - The purposes of a proper and timely integration after exercise are:
1) Rebuild quickly and effectively glycogen stores in muscle and liver.
2) Start fast protein synthesis (anabolism) for muscle recovery.
3) Restore the homeostasis hydrosaline in the case in which the sweating had been copious.
It's to remember that points 1 and 2 are more "urgent" because they are releted to the volume and intensity of training, for those who train less than 4-5 times a week is just a proper diet and adequate recovery salt and water.
The intake of
protein and / or amino acids in order to increase the recovery of glycogen (point 1) is useless if one assumes a share of carbohydrates covering the amount of carbohydrate lost with the effort.
The intake, immediately after weight training, a small share
amino acid (0.1 grams per 10 kg body weight) improves the anabolic response exercise than employing carbohydrates alone;
In summary, after a challenging workout, primary importance should be given to replenishing the salt and water and glucose. In some cases (more than 5-6 workouts per week and sport at a competitive level) it is advisable to take the recommended dose of BCAA within 24 hours after the sessions of the load (ie the binding). You should not let too much time (48 hours) between the end of the activity and of taking a small amount of protein of high biological value;
Compliance with these rules is of course useless if you do not follow proper methodology training at the same time, a balanced diet and a proper lifestyle.
