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Protein
Whey Protein |
Type:
Protein
Neurotransmitters
Building Blocks |
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WHAT ARE AMINO ACIDS?
Protein is made up of Amino Acids which are considered to be the building
blocks of life. There are nine essential amino acids which must be obtained in
the diet. In addition there are a further 13 amino acids present in protein
which are considered non-essential as they can be synthesised by the body. There
are also many other amino acids but they do not form parts of protein.
Research over recent years has shown that the human body has evolved to best
utilise amino acids which are in dipeptide and tripeptide form (these are most
commonly found in hydrolysates, ion exchanges and cross flow prepared whey
proteins) which simply means two or three amino acids have been joined together.
These are better absorbed, and retained, than both whole food proteins and free
form amino acids.
There are a group of amino acids called Branched Chain Amino Acids (BCAA)
which play an important role during exercise. They are the main amino acids to
be sacrificed from muscle tissue during muscle catabolism. BCAA consist of three
amino acids; leucine, Isoleucine, and Valine. The cause of this breakdown is
that during exercise large amounts of the non-essential amino acids alanine and
glutamine are used, in fact more than the body stores, and the deficit is made
up by the body converting BCAA's into these two aminos.
To prevent this breakdown it has become common to try to raise blood levels
of BCAA prior to exercise to reduce muscle breakdown. Supplementing with
Glutamine directly after training then further reduces post exercise catabolism.
Glucogenic Amino Acids is a term used to describe the three amino acids
threonine, glutamine and arginine. This term means that they lend themselves to
glucose production, which is used for energy during exercise. Ample levels of
these aminos may help prevent muscle breakdown, and has also been shown to
increase feed efficiency in animals (ie grow more from the same amount of food).
Protein technologies have identified a group of amino acids called the
Critical Cluster Amino Acids which play a big part in muscle sparing during
dieting or intense exercise. This cluster consists of the three BCAA's along
with Glutamine and Arginine which are two 'conditionally essential' amino acids.
Around 45% of whey protein consists of the critical cluster aminos, with milk
(casein) and soy protein isolate next in line at around 36%.
ESSENTIAL AMINO ACIDS
Histidine
This is a basic amino acid due to its aromatic nitrogen-heterocyclic
imidazole side chain. It is biochemically metabolised into the neurotransmitter
histimine.
Isoleucine
This amino acid has no other significant biological role than incorporation
into proteins and enzymes where main purpose is to help dictate tertiary
structure of macromolecules.
Leucine
This is a hydrophobic amino acid found as a structural element on the
interior of proteins. It is the second most common amino acid found in proteins
Lysine
This amino acid is commonly found at the surface of proteins and is present
in meat, fish, poultry and dairy.
Methionine
This amino acid helps to initiate translation of RNA by being the first
amino acid incorporated into the N-terminal position of all proteins.
Phenylalanine
Plays a key role in the biosynthesis of amino acids and neurotransmitters.
Threonine
Plays an important role in Porphyrin metabolism.
Tryptophan
Is the biosynthetic precursor to the important neurotransmitter serotonin.
Valine
Determines the 3D structure of proteins due to its hydrophobic nature.
Sources include soy flour, cottage cheese, fish, meat and vegetables.
NON-ESSENTIAL AMINO ACIDS
Alanine
Involved in the metabolism of tryptophan. One of the simplest amino acids
most widely used in protein construction. It has little therapeutic role in
humans however has been shown to have a cholesterol reducing effect in rats.
Arginine
A complex amino acid often found at the active catalytic site in proteins
and enzymes. Is actually an essential amino acid during the juvenile period in
humans. Natural sources include brown rice, nuts, raisins, and whole wheat.
Asparagine
A derivative of Aspartic Acid. Has an important role in the biosynthesis of
proteins.
Aspartic Acid
This amino has a paramount role in metabolism during construction of other
amino acids and biochemical's in the citric acid cycle.
Cysteine
Often involved in the three dimensional stability of proteins and critical
to the metabolism of coenzyme A, biotin, lipoic acid, & glutathione.
Glutamic Acid
Negatively charged and therefore very polar and usually found on the outside
of proteins where it is free to interact with intracellular surroundings.
Glutamine
Has an important role in cellular metabolism of animals and is the only
amino acid with the ability to easily cross the barrier between blood and brain.
It also has a central role in the regulation of bodily ammonia levels.
Glycine
This is the simplest amino acid and is essential for the biosynthesis of
nucleic acids as well as bile acids & creatine phosphate. It is the second
most common amino acid found in proteins which has the ability to inhibit
neurotransmitter signals in the central nervous system.
Proline
This is a major component of the protein collagen, the connective tissue
that binds and supports other tissues.
Serine
This amino has a major role in a variety of biosynthetic pathways including
those involving pyrimidines, purines, & creatine.
Valine
Determines the three dimensional structure of proteins due to its
hydrophobic nature. Sources include soy flour, cottage cheese, fish, meat and
vegetables.
BRANCHED CHAIN AMINO ACIDS (BCAAS)
The branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine. BCAAs are considered essential amino acids, because human beings
cannot survive unless these amino acids are present in the diet. In other
words, we, as humans, cannot create these amino acids ourselves so we have to
eat or drink them from an external source. BCAAs are
vital for the maintenance of muscle tissue and preserve muscle stores of
glycogen (the storage form of carbohydrate/sugar that can be converted into
energy - stored in muscle tissue and liver). BCAAs also help prevent muscle protein breakdown during
exercise. This is why many athletes consume a whey protein high in BCAA's
or consume BCAA capsules prior to and post training. Endurance athletes, such as
cyclists and runners also use the BCAA's as an assistance to strengthen their
immune systems and delay the onset of fatigue.
BCAAs have been shown to help to delay fatigue during exercise, making them suitable for
people, as stated above, taking part in sports such as distance running or cycling. Those
involved in team sports, such as rugby, football or hockey will also
benefit. The beneficial effect of BCAAs on muscle preservation and growth
also makes them suitable for anyone wanting to lose fat without losing
muscle. That is why you often see many hardcore bodybuilders dieting hard,
and swallowing handfuls of these all important BCAA capsules at a time
throughout the day.
BCAAs are used up by your body as a fuel source during exercise. Tryptophan
(an amino acid - see above) levels rise in response to this. When tryptophan enters your brain, it leads to feelings of
tiredness - again a reason many people supplement with Tyrptophan or 5-HTP to
help them sleep. Some
experts believe that by supplementing with BCAAs during exercise, you can
keep exercising at a higher pace for longer. Indeed, several studies show
that BCAAs consumed during exercise has a beneficial effect on
performance, reducing fatigue and raising energy levels.
BCAA's have been shown in research to improve recovery rates
between exercise sessions. 26 subjects took part in one study where they
took place in a
30-kilometer cross country race and another 32 subjects ran a full length
marathon. In both races, the participants found that BCAAs improved
physical performance and helped them recover more quickly.
It has been found that the immune system of elite triathletes has been
strengthened by the use of BCAA's, outlined by Brazillian research. With only
thirty days of supplementation being enough to reduce symptoms of infection by an impressive 34%. The group was
given either six grams of BCAAs or a 'dummy' supplement thirty days before
taking part in an Olympic triathlon. Endurance events typically require a
high volume of training, and often involve multiple daily workouts, which
can weaken the immune system dramatically. It is supplements that are as
highly effective as BCAA's at improving the immune system against the hardships
of such intense training that make it absolutely invaluable. The main finding of the study was that the reduced incidence
of infection was linked to higher levels of glutamine in the triathletes
supplementing with the BCAAs. Glutamine already being proven to improve
recovery and tissue repair - especially in severe burns patients, being the
primary constituent of your muscles after water.
It is also well known that BCAA supplementation are also useful in special situations, such as
preventing muscle loss at high altitudes and prolonging endurance
performance in the heat. A group of 16 subjects
participating in a 21-day trek at high altitude, in one study, were divided in two
groups. One group took BCAAs (5.76, 2.88 and 2.88 grams per day of leucine,
isoleucine and valine, respectively) or a placebo. The BCAA group lost
significantly less muscle than those using a placebo. Subjects using BCAA
lost about 10% more fat compared to the group using the placebo. Arm
muscle size tended to increase in the BCAA group, whereas there was a
significant decrease of 6.8% in the placebo group. The same tendency was
observed for the thigh muscles. These staggeringly real life results makes
you wonder what you are missing out on if you miss out on BCAA
supplementation.
BCAA content are found in the highest quantity in dairy products and red meat,
although they are present in all protein-containing foods. Whey protein,
particularly whey protein isolates rather than the concentrates,
is especially rich in BCAAs, and has become a staple part of the diet for
anyone wanting to build muscle. Because it helps to prevent the loss of
muscle, whey protein is also used extensively during weight loss programs.
The International
Journal of Sports Medicine contains particular evidence for this
where twenty-five competitive wrestlers were
assigned to one of several groups. Each group followed a slightly
different diet. One of the groups, however, consumed a diet that was high
in BCAAs. After 19 days of low-calorie dieting, subjects using BCAAs lost
the most weight and body fat.
During exercise it is a good idea to consume approximately 3-5 grams of BCAA,
preferably with 30-50 grams of carbohydrate, to delay fatigue and improve
exercise performance. Due to the preservation of muscle tissue requiring
such high doses of BCAA, most experts recommend the use of several servings of
whey protein spread throughout the day, rather than consuming bucket loads of
BCAA capsules - as whey is extremely high in BCAA content.
Most users report an immediate improvement in performance during
extended periods of exercise. Consumed for several months, a diet high in
BCAA will reduce the incidence of infection. You can also expect faster
muscle growth during periods of intense training, and less muscle loss
when attempting to lose weight.
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