The type is determined by the main active components that make up the drug.
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BCAA. A complex of three so-called branched chain amino acids -
leucine, isoleucine, valine. Note that these amino acids are combined into one preparation not so much because together they are more effective, but because it is more convenient from the point of view of production technology. However, BCAAs are among the most important substances for athletes; they make up about a third of all amino acids in muscles and are perhaps the main building material for building muscle mass. In addition, “branched” amino acids prevent the destruction of muscle tissue and accelerate recovery after intense training.
— Complex. Preparations containing several types of amino acids at once. The specific composition and ratio of active ingredients may vary; these details should be clarified separately in each case. However, in any case, this form is often preferable to taking specific amino acids separately. Please note that BCAA, which is also a complex supplement, is listed separately in our catalog (see the corresponding paragraph) and is not included in this category.
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Arginine. An amino acid that plays the role of a nitrogen donor - a source of nitric oxide NO, which has a vasodilating effect, prevents vascular spasms and increased pressure, and also improves the oxygen
...supply to the heart muscle. In addition, arginine promotes muscle cell division, recovery from stress and injury, removal of toxins, improved immunity and increased potency. It belongs to the conditionally essential amino acids: it is synthesized in the body, but in relatively small quantities, and during intense sports, additional intake of arginine into the body is desirable. At the same time, we note that the effectiveness of this supplement during training is considered quite controversial.
- Beta-alanine. An amino acid that is not directly involved in the synthesis of basic proteins, but has a positive effect on muscle tissue. One of the most pronounced effects of beta-alanine is the elimination of muscle pain after exercise. In addition, this substance increases the concentration of carnosine in the muscles (and this, in turn, resists muscle wasting), and also increases endurance. This nutritional supplement is especially effective during anaerobic exercise.
- Glycine. A nonessential (produced in the body) amino acid. Among other things, it is a neurotransmitter, has a calming effect on the nervous system, helps reduce nervousness, improve performance and normalize sleep. In bodybuilding, the role of glycine is mainly that it improves the supply of oxygen to newly formed muscle cells, and also participates in the production of hormones responsible for immunity. However, it is worth noting that in the West the effectiveness of this supplement is questioned.
- Glutamine. The most abundant nonessential amino acid in the human body. It has a positive effect on protein synthesis in the body and maintaining immunity. In addition, you can find claims that glutamine helps increase endurance and strength, as well as the growth of muscle mass. However, there is no scientific support for such claims, and the effectiveness of glutamine when used specifically in bodybuilding has not been proven.
- Leucine. One of the essential amino acids that make up the BCAA complex (see the corresponding paragraph); In addition, it is one of the key components of whey protein. However, it can also be used separately. Leucine promotes muscle growth and at the same time stimulates the processing of fat, and also slows down the absorption of fats coming from food. Thus, such a supplement is especially useful for tech who are trying to get rid of body fat.
- Lysine. An essential amino acid, which is one of the most important components for proteins in the human body - in particular, collagen, which is responsible for the condition of muscles, cartilage and ligaments. In addition, lysine promotes the absorption of calcium and strengthens bones, as well as strengthens the immune system. In bodybuilding, it is used mainly for muscle recovery after intense exercise; In addition, there is evidence that taking lysine increases muscle strength.
- Methionine. An essential amino acid that has a general strengthening effect rather than any specific “sports” effect on the body. It takes part in metabolism and the production of cysteine (an amino acid necessary for the normal condition of skin, hair and nails), is one of the main suppliers of trace elements such as sulfur, and also helps lower cholesterol levels and reduces the load on the liver, kidneys and bladder.
- Ornithine. A nonessential amino acid that is not used in the construction of proteins, but takes part in metabolism. One of the key effects of ornithine is considered to be the production of growth hormone, which, in combination with some other substances, ensures the effective processing of fat reserves. The combination of ornithine with arginine is considered particularly effective (see the corresponding paragraph). However, there is no clear scientific evidence of these effects yet.
- Taurine. An essential amino acid that affects the overall functioning of the brain, nervous and cardiovascular systems, as well as the absorption of fats and fat-soluble vitamins. Has a strengthening effect on the heart, improves metabolic processes in cells; Helps lower blood sugar, which makes this supplement especially useful for diabetics. From a bodybuilding perspective, taurine is thought to protect muscle tissue from damage during high-impact activities and promote recovery from injury, but this effect has been questioned.
— Tianin. An amino acid obtained primarily from tea leaves. It is not vital for the functioning of the body, but it has certain positive effects: it increases resistance to stress, improves mood, relieves tension and irritability. The use of theanine with caffeine and other stimulants is considered especially effective: this amino acid smoothes out side effects such as irritability and nervousness.
- Tyrosine. An essential amino acid that is one of the components in the synthesis of dopamine, adrenaline and norepinephrine. Helps reduce fatigue and increase endurance, as well as suppress catabolic processes during aerobic training; improves emotional state and concentration. However, the unambiguous benefits of tyrosine for sports use have not been scientifically proven.
- Tryptophan. One of the most important essential amino acids. A natural relaxant and one of the ingredients for the synthesis of niacin and serotonin. Reduces anxiety, improves sleep, reduces the risk of vascular spasms, has a positive effect on the heart, and helps lower cholesterol levels.
- Citrulline. An amino acid that is not directly involved in protein synthesis, but affects metabolic processes. Helps increase endurance and reduce fatigue, accelerates the processing of lactic acid, affects the maintenance of nitrogen balance, and also improves erectile function. In bodybuilding it is used to increase endurance, improve blood circulation in muscles and speed up recovery. We also note that arginine can be synthesized from citrulline in the body (see the corresponding paragraph).
- Phenylalanine. One of the key essential amino acids. Used to produce several important hormones including adrenaline, norepinephrine, thyroxine and dopamine. It has a stimulating and antidepressant effect on the nervous system, improves concentration, speeds up metabolism and at the same time reduces hunger, which is especially important when training to burn fat. At the same time, there are contraindications for taking this supplement - in particular, it is not recommended for people with high blood pressure.
- 5-HTP. The full name is 5-hydroxytryptophan. In the human body, it is synthesized from tryptophan (see above), and from 5-HTP itself, in turn, serotonin and melatonin are formed. Thus, taking this amino acid helps both improve mood (including reducing aggression and anxiety) and improve sleep quality. Taking 5-HTP in combination with vitamin B6, which promotes the formation of serotonin, is especially effective. On the other hand, there are restrictions on combined use with certain drugs (such as serotonin reuptake inhibitors), and the side effects of high doses of 5-HTP have not been fully studied.
- GABA. The amino acid, also known as GABA, is gamma-aminobutyric acid. From the point of view of sports nutrition, it is useful in that it stimulates the production of growth hormone and thus gives a very noticeable anabolic and fat-burning effect. However, to achieve a noticeable effect, you need to take this substance in fairly high doses - at least 2 g per day. It is worth keeping in mind that GABA inhibits the nervous system, promotes calm and sleep; So one of the side effects of taking it may be drowsiness. Additionally, high doses of GABA may cause tingling in the face and neck; these effects are not dangerous and disappear quickly with regular use.
—AAKG Arginine alpha-ketoglutarate is not an amino acid, but a salt of the arginine described above, obtained using alpha-ketoglutaric acid. It is quite widely known as a supplement for pumping - “pumping up” muscles in order to increase their apparent volume and achieve relief. However, according to recent studies, this product has no effect on the overall growth of muscle mass. On the other hand, AAKG is not completely useless: it has an anti-catabolic effect and helps increase peak muscle power.The amount of BCAAs contained in one standard serving of the product.
For more details on serving size, see above, the features of BCAAs are described in detail in the “Type” paragraph. Knowing the amount of this component, you can accurately dose it.
