Types of amino acids, how much should be taken daily. From which products you can get the required rate.
Amino acids are organic compounds that the body needs in the synthesis of vitamins, hormones, purine bases and pigments. Amino acids are the bricks that make up our proteins. Few people know, but plants are able to independently synthesize the entire spectrum of essential amino acids. In humans and animals, everything is more complicated – some of the useful elements can be obtained in only one way, namely through food.
What are the amino acids?
Modafinil online in Australia is built from 20 amino acids. 8 of them are not synthesized in the body and are called irreplaceable, and the remaining 12 are interchangeable or conditionally interchangeable, that is, our body partially or fully covers its needs.
Each of the amino acid groups has its own representatives. For example, elements such as lysine, isoleucine, valine, phenylalanine and others belong to the category of irreplaceable. The second group includes serine, cysteine, glutamate, asparagine, asparagus, and so on. All these elements are infinitely useful for the body and their maintenance in the required volume is mandatory.
What is the body’s need?
Our body needs foods that are high in amino acids. In this case, the daily requirement of the body, which is about 1-2 grams per day, should be covered. At the same time, keep in mind that we still need useful supplements in the following cases:
- during the growth of the body;
- during active training in the gym;
- with serious mental and physical stress;
- at the stage of illness and recovery.
The main signs of amino acid deficiency include hair loss, the appearance of drowsiness, weakness, and a decrease (loss) in appetite. Also, with a lack of amino acids, a deterioration of the external condition of the skin, a halt (delay) in development, poor resistance to infectious diseases, the appearance of early gray hair, joint disease, and so on are possible.
To avoid these problems, pay attention to the content of amino acids in your diet. Consume foods that boast essential amino acids throughout the day.
How to enrich the diet?
So, there are food products, without which it is difficult to imagine a successful athlete. They must be ingested regularly, regardless of the use of special supplements or training regimen. Let us consider more precisely the content of essential amino acids in products:
- Tryptophan is a reliable assistant in the production of serotonin, which is responsible for a good mood. He takes part in the production of vitamin B3, helps to restore the body. Tryptophan is found in foods such as bananas, dried dates, meat, chicken, fish milk, pine nuts, peanuts, oats and so on. The daily rate (1 gram) can be obtained by eating 130 grams of cheese. For plant products – half a kilo of beans and two kilograms of carrots.
- Leucine is a reliable assistant in the restoration of muscle and bone tissue. Takes part in the creation of growth hormone. The following foods are saturated with this “king” of amino acids – fish, rice, meat, seeds, nuts and others. To cover the daily rate (5 grams), it is enough to eat a quarter kilogram of beef or 400 grams of nuts with 1.2 kilograms of buckwheat.
- Isoleucine is a useful component, the content in the products of which is necessary to increase endurance, accelerate recovery processes, hemoglobin synthesis and so on. Isolecin is found in eggs, peas, almonds, lentils, soybeans, rye and other foods. The daily norm is 3.5 g. To cover it, you need to eat 120 g of chicken meat. For plant foods, this is a pound of peas and a half kilo of rye bread.
- Valin is a reliable assistant in metabolic processes and recovery after muscle breaks. It contains foods such as mushrooms, meat, peanuts, legumes, grains and so on. It is necessary to take 3.5 g per day. You can cover the daily need by eating 300 g of beef.
- Threonine is one of the most beneficial amino acids that should be in your food. Its effect is to regulate protein metabolism, participation in the immune system, the metabolism of fats in the liver, and so on. Threonine can be found in nuts, beans, eggs, dairy products. The daily norm is 2.5 g. It is easy to get a daily portion – just eat 350 g of cod. If you use only plant products, then this is 400 g of beans and 3 kilos of potatoes.
- Lysine is an assistant in the absorption of calcium and nitrogen. Amino acid is involved in the production of hormones, antibodies, tissue regenerators, enzymes and other useful elements. It contains the following products – meat, nuts, fish, wheat, amaranth. The daily norm of amino acids in food is 4 grams. To cover it, you need to eat 200 grams of beef.
- Methionine. Protects and strengthens the walls of blood vessels from the “blows” of cholesterol, takes part in digestive processes. It contains foods such as eggs, fish, beans, beans, milk, soy, lentils and so on. Norm – 3 grams. To cover daily needs, it is enough to eat 300 g of chicken meat (vegetable “equivalent” – 1.8 kg of peas and 1.3 kg of rice).
- Phenylalanine is a substance necessary to strengthen memory, improve mood, increase learning ability, and so on. It can be found in the following foods – beef, chicken, milk, cottage cheese, fish and so on. The daily norm is 3 grams. To cover the daily needs of the body, it is worth using the following products – 300 g of chicken or 400 g of peas with one kilogram of barley.
Building the right diet is easy. The main thing is to choose the right food, make the necessary dosage calculations and follow the rules. If there is no desire to keep complex statistics, then you can always go the simpler way – buy amino acids and take them in a ready-made form and a clearly specified dosage.
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