Amino Acids
Understanding How Amino Acids Relate to Sports
Essential amino acids are an important part of the human body. They are ingested through the diet by consuming proteins from legumes, meat, seafood and the like or by amino acid supplementation.
It is considered an “essential amino acid” because a person cannot survive without its presence in his or her diet. Amino acids fulfill various metabolic functions in the body. They work as a building block of proteins, antioxidant, neurotransmitter, hormones’ precursors and other body constituents.
Amino acids are found in red meat, dairy products and other protein-containing foods. Amino acid supplementation can help since certain amino acids including lysine, Arginine, methionine, phenylalanine, Ornithine and Histidine stimulate the release of insulin, hormones and glucocorticoids, which promotes the body’s anabolic process. BCAAs (branched-chain amino acids) supplementations are the source of amino acids isoleucine, Valine and Leucine.
Normally, humans cannot synthesize the number of amino acids needed in one’s body. Therefore, you have to ingest them from vitamins to maintain proper health and athletic performance. A typical person cannot consume the .8 grams of protein for every kilogram of body weight needed for an ample supply of amino acids.
The typical diet today contains an average of 1.2 grams of protein for every kilogram of body weight. However, people who are physically active, such as bodybuilders, power athletes, weightlifters and endurance athletes need larger amounts of amino acids to fill 2.2 grams of protein.
Since it is impossible to stuff this much amount of amino acids into the body from diet alone, supplementation can definitely fill this need.
Amino acids are associated with sports since they are involved in various metabolic pathways, which greatly affect your exercise metabolism. Accordingly, there have been various studies suggesting that athletes involved in extensive training require extra protein in their diet.
Amino acids for athletic performance have been a hot topic in the world of professional sports because of its three benefits:
1) Amino acids build muscles – The muscle tissues contain two important proteins – myosin and actin. These proteins are made up of isoleucine, Valine and Leucine, also known as the BCAAs. If you include branched-chain amino acids (BCAAs) in you diet, from either supplements or food, it increases raw materials of your muscle tissues, which in turn, contributes to muscle building.
2) Amino acids increase stamina – When a person performs strenuous physical activities, his or her body automatically decomposes proteins and use up BCAAs to compensate for the lack of energy source.
Several studies show that intense physical activities such as cross-country marathons could damage your muscle tissues. However, this can be prevented by replenishing the needed BCAA in the body before or during participating in intense sports activities.
BCAA supplements can help significantly in giving room for energy sources, which allows your body to hold stamina for longer periods. Moreover, taking the required amount of amino acids could help speed up the recovery of damaged muscles, preventing muscle soreness, fatigue and other symptoms of muscle damage.
3) Amino acids improve recovery from fatigue – Branched-chain amino acids also helps in suppressing lactic acid production. This is particularly important for athletes and physically active people since lactic acid is a fatigue-causing substance.
When a person exercises continuously, his or her lactic acid blood levels increases, which results in the decrease of pH in muscles. This results in a sudden difficulty to contract muscles.
Amino acid supplements can replenish your body’s BCAAs, inhibiting the elevation of lactic acid blood levels, even if you’re performing intense exercises.
4) Amino acid supplementation reduces mental fatigue – Your physical performance relies greatly on concentration and willpower. When the amount of neurotransmitter called serotonin increases in your brain, your will power decreases.
This main cause of this scenario is due to the raw material of serotonin called tryptophan, an essential amino acid. When you perform extensive training continuously, this essential amino acid is transferred to your brain, which leads to the production of serotonin. If you take amino acid supplements, it prevents a great portion of tryptophan to enter your brain, which suppresses serotonin production.
These are the reasons why amino acid supplements can enhance both your mental and physical performance. Experience an increase in mental clarity, reduce the risks of infections due to exercise stress and improve athletic performance even under extreme conditions by incorporating amino acid supplements into your diet.
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Low Carb Protein Shakes
Protein Shake for a Healthy Diet
What do you think when you hear shake? For most, the first thing that comes to mind is an icy cold and delicious chocolate shake! A shake is a delightful drink that comes in a whole bunch of flavors, not only chocolate. In particular, what are low carb protein shakes?
A protein shake is a product of dissolving protein powder in some kind of liquid like water, milk or fruit juice and are mostly preferred by dieters (low carbers) as well as bodybuilders. These shakes are said to be low carb such that it contains only small amounts of carbohydrates and fats. Some shakes show zero carbs as well as zero fats. Of course, let’s not ignore it as a protein supplement. It is called a protein shake because protein is still its major component.
Here, protein is a replacement for carbohydrates. Since, ‘low carbers’ need the energy and the strength, protein is a good source. Thus, protein shakes are the answer for them to be strong and healthy even without carbs.
What are they made of?
Approximately, protein shakes are made up of only a small of calories (121), fat (3%), cholesterol (17%), sodium (3%), potassium (4%), carbohydrates (<1%), sugars and a large portion of protein (50%). These percent values are based on a 2000-calorie diet.
What is their purpose?
Can protein shakes help someone lose weight? Many manufacturers of popular protein shakes advertise their shakes as a helpful, positive way of burning fat. Is their claim acceptable? Do their shakes really increase weight loss? In reality, there is still no evidence that their claim is true.
Most protein shake mixes source their protein from soy, while others use a dairy or an egg base. Yes soy proteins can reduce cholesterol, but at some point, as it reduces cholesterol, the isoflavones it contains, may increase the risk of certain heart disease. On the other hand, not all protein shakes are produced from soy, some are made of whey, which in the past few years, has been found to be more beneficial than soy.
Generally, protein shakes are not harmful. However, we cannot overlook the fact that they alone, cannot make us thinner.
How to Prepare a Protein Shake
Protein shakes are easy to prepare. All you have to do is put a scoop of protein powder in a cup, pour in water, milk, or fruit juice, then mix it with a spoon for about 20 seconds, and presto! You can enjoy a nice protein shake!
However, some prefer shaken rather than stirred. Meaning, we need a blender for that smooth frothy finish! Some would also love protein shakes to be icy cold. Just put the prepared shake in the fridge and whenever you want it, just get your shake in the fridge. Some like it sweet, thus, putting some teaspoons of sugar or any sweetener will give you that sweet delightful taste.
Some choices for a protein shake would be that wonderful chocolaty taste. Some want it with fruits. Of course any fruit will do.
These modes of protein shake preparation are yummy. However, if your purpose were to lose weight, then added ingredients like sweets (chocolate, sugar etc.) would be a No No!
How Much Can You Have in a Day?
Sometimes, using protein powders is way more convenient than eating regular foods. Normally, you can take it 1 to 2 times a day. They are just supplements and not medicines. However, the best time of the day you can have a shake is early in the morning. It is a fast digesting protein, thus having it after eight hours of sleep would be a good idea.
Another time when you can have your shake is immediately after workouts. This would be best time to have a shake, since your worn muscles need to repair and rebuild.
Protein Bars
Protein Bars: Are they Healthy?
What are protein bars? Protein bars, also known as “diet” bars, are just one of the nutrition bars widely available nowadays. They are a replacement meal especially made for weightlifters as well as dieters who are exceptionally conscious with their figure, weight and shape.
These bars contain high levels of protein and low carbohydrate content to help one build muscle and at the same time lose fat when training. Some major companies famous for making energy and dietary supplements would define protein bars as “a healthy, low-calorie pre- or post-workout snack.”
For some obvious reasons, different brands on the market vary with taste. Some are not at all tasty while others are very delectable to eat. Chocolate, however, is one of the most popular flavors. Are you now thinking about its delightful flavor plus the high protein and low carb diet it promotes? Can you resist eating it? I don’t think so!
How can protein bars be beneficial? Protein bars are beneficial in such a way that they allow busy people, who are not able to complete their meals, to get protein nutrition in a day. They are very convenient and tasty for some, though not all people find them yummy. They facilitate total nutrition while giving key nutrients to the body. Key nutrients are needed to further improve health and physical performance. Protein bars also support many chemical processes in the body as they contain a blend of vitamins and minerals.
Protein Bars: A High Protein Diet
Weight conscious people claim that they need a low carb and a high protein diet for them to immediately burn fat without getting starved. How true is this claim? What does high protein diet mean? Is it healthy?
This kind of diet simply means receiving excess proteins of up to 15% in the body. This diet recommends about 30% of calories from proteins as opposed to the normal protein recommendation of only 10-15%. In reality, this diet is often high in total fat. However, nutritionists and especially bodybuilders, often suggest this high protein diet as it easily helps build muscle and lose fat.
Usually, protein bars are made with artificial sweeteners like Maltitol and sucralose, as well as reduced-calorie fats like Salatrim. One brand would include 320 calories (chocolate chip flavor), 29 grams of carbohydrates, about 11 grams of sugar and 8 grams of fat. Yes it contains fat and sugars. Thus, it cannot be considered as a non-calorie supplement.
Protein bars are, in fact, a high protein supplement as they contain about 34 grams of protein. Too much protein contained in a bar? They say that high protein content is necessary to promote muscle growth? Yes it does, but too much of it is detrimental.
Bad Effects fo Protein Bars
Protein, in its purest form, is a very important nutrient, essential to health. It is very indispensable and helps in the formation and replacement of new tissues in the body. It helps transport oxygen and nutrients in cells and blood and thus normalizes acid and water balance in the body. It also aids in the production of essential antibodies.
Statistics show that an average American consumes approximately twice as much protein than what is essentially required. This can be very dangerous.
But can we know how much protein we really need? The National Institutes of Health says that the required amount of protein for adults is about 50-60g. However, infants, children, pregnant as well as nursing women would call for more protein requirements.
There is a high risk of getting addicted to protein bars since they promote a high protein diet. Many desperate people jeopardize their health by eating too much protein thinking that it will help them lose weight easier. This is a fallacy! Too much protein consumption leads to stroke, kidney stones and heart disease. Furthermore, high protein intake results in leaching of calcium in the bones that eventually leads to osteoporosis.
Do protein bars provide the right protein requirements? Let’s look at the nutritional information on the back of the wrappers and analyze a little. Let’s check with the nutritionist regarding our nutritional requirements. Then we will know if protein bars would really work for us.
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