Nutrition BCAA's and Amino AcidsA quick word study tells us that protein comes from the Greek word meaning "of prime importance" and like carbohydrates and fats, is composed of atoms of carbon, oxygen and hydrogen. In addition, proteins contain nitrogen, sulfur, phosphorous and iron. These molecules are linked in various forms by peptide bonds to form amino acids. It is these amino acids which are your body's "building blocks" for building and repairing muscle tissue as well as numerous other essential biological and physiological functions.
There are 20 different amino acids which are required by the body, 9 of which are classified as essential because they cannot be synthesized by the body and must be derived from external food sources. Two other aminos are synthesized by your body from two of the essential amino acids. The remaining 9 amino acids are classified as non essential because they can be manufactured in the body.
All proteins can be identified as either complete or incomplete. only if all nine essential amino acids are present in the proper quantity and correct ratio, to maintain nitrogen balance and allow for tissue growth and repair, is it a complete protein. Complete proteins are derived from animal sources such as eggs, milk, meat, fish and poultry. Whereas vegetable protein sources are usually considered incomplete because they lack at least 1 essential amino acid. This is why vegetarians must combine various vegetarian protein sources to get a complete profile of the 9 essential amino acids. However, it is extremely difficult to arrive at the ideal ratios and quantities when doing so.
BCAA's
Among the 9 essential amino acids are the three amino acids leucine, isoleucine, and valine which are known as "branched chain amino acids" or BCAA for short. Up to 75% of the your body's muscle tissue is composed of these three amino acids which are also directly involved in the tissue repair process. However, if the BCAA's are ingested without the other 6 essential amino acids in the right amounts, they're ability to function properly is significantly impaired. BCAA formulas are also one of the most expensive amino acid supplements on the market. However, the following common foods contain at least 2 grams* of BCAA's;
3 ounces of tuna (fresh grilled or canned packed in water)
3 ounces of extra lean beef (grilled filet mignon etc.)
3 ounces of cooked light or dark meat chicken
1 cup of nonfat or low fat yogurt (plain or fruit flavored)
1 cup of cooked kidney beans or lentils
1 cup cooked rice mixed with 1 cup of cooked black beans
*Studies show that at least 2 grams of your daily protein intake should be from the BCAA group.
Free form amino acids
Some amino acid supplements are offered in free form, which means that all 20 amino acids are present. this type of protein supplement is also expensive but does offer the vegetarian or semi-vegetarian a viable source of protein. However, free form amino acids in large quantities or taken too frequently can create unwanted stress on your liver and kidneys. This occurs because only a few of the 20 amino acids are in high demand and the excess aminos must be disposed through the liver and kidneys, which act like filters for eliminating toxins and excess nutrients.
Specific amino acids
Amino acid products are also offered in specific or individual formulas. If you really know what you're doing, you can put these to good use. Two examples of specific amino acids are L-Carnitine used to improve fat burning activity and L-Tryptophan as a natural sedative. Many other amino acids have similar performance and therapeutic applications, but some very thorough and careful study should be undertaken before getting involved this type of supplementation.
Edited from articles by Brian Frank of E-Caps
There are 20 different amino acids which are required by the body, 9 of which are classified as essential because they cannot be synthesized by the body and must be derived from external food sources. Two other aminos are synthesized by your body from two of the essential amino acids. The remaining 9 amino acids are classified as non essential because they can be manufactured in the body.
All proteins can be identified as either complete or incomplete. only if all nine essential amino acids are present in the proper quantity and correct ratio, to maintain nitrogen balance and allow for tissue growth and repair, is it a complete protein. Complete proteins are derived from animal sources such as eggs, milk, meat, fish and poultry. Whereas vegetable protein sources are usually considered incomplete because they lack at least 1 essential amino acid. This is why vegetarians must combine various vegetarian protein sources to get a complete profile of the 9 essential amino acids. However, it is extremely difficult to arrive at the ideal ratios and quantities when doing so.
BCAA's
Among the 9 essential amino acids are the three amino acids leucine, isoleucine, and valine which are known as "branched chain amino acids" or BCAA for short. Up to 75% of the your body's muscle tissue is composed of these three amino acids which are also directly involved in the tissue repair process. However, if the BCAA's are ingested without the other 6 essential amino acids in the right amounts, they're ability to function properly is significantly impaired. BCAA formulas are also one of the most expensive amino acid supplements on the market. However, the following common foods contain at least 2 grams* of BCAA's;
3 ounces of tuna (fresh grilled or canned packed in water)
3 ounces of extra lean beef (grilled filet mignon etc.)
3 ounces of cooked light or dark meat chicken
1 cup of nonfat or low fat yogurt (plain or fruit flavored)
1 cup of cooked kidney beans or lentils
1 cup cooked rice mixed with 1 cup of cooked black beans
*Studies show that at least 2 grams of your daily protein intake should be from the BCAA group.
Free form amino acids
Some amino acid supplements are offered in free form, which means that all 20 amino acids are present. this type of protein supplement is also expensive but does offer the vegetarian or semi-vegetarian a viable source of protein. However, free form amino acids in large quantities or taken too frequently can create unwanted stress on your liver and kidneys. This occurs because only a few of the 20 amino acids are in high demand and the excess aminos must be disposed through the liver and kidneys, which act like filters for eliminating toxins and excess nutrients.
Specific amino acids
Amino acid products are also offered in specific or individual formulas. If you really know what you're doing, you can put these to good use. Two examples of specific amino acids are L-Carnitine used to improve fat burning activity and L-Tryptophan as a natural sedative. Many other amino acids have similar performance and therapeutic applications, but some very thorough and careful study should be undertaken before getting involved this type of supplementation.
Edited from articles by Brian Frank of E-Caps
