How much and what kind of amino acids should you consume per day? Find out and increase your performance in strength and muscle growth. Although few athletes calculate their diet, they know about the necessary daily requirement of the body for protein compounds. But for gaining mass, this alone is not enough. As you know, after assimilation, protein compounds are broken down into amino acid structures, which are then used for various purposes, including the creation of new muscle fibers.
You should be aware that the protein compounds of different foods do not have the same amino acid profile. If you consume mainly vegetable proteins, then you will fulfill the norm for them, but not all amines will be available to the body. If at least one amino acid compound is missing, then the process will not start. For this reason, the daily value of amino acids in bodybuilding is more important.
To calculate this indicator, it is necessary to use eight amino acid compounds, which are of paramount importance for muscle growth. These amines include tryptophan, leucine, methionine together with cysteine, isoleucine, valine, threonine and tyrosine together with phenylalanine. As you probably already understood, all these substances belong to the group of essential amines.
How to determine the daily rate of amino acids?
To find out the daily dose of amines, you need the following information:
- The daily requirement for protein compounds.
- Amino acid composition of consumed protein (for calculations, one gram of protein compounds is taken).
After that, you just need to multiply the amount of protein consumed and the concentration of a certain amine in the composition of this protein compound. In practice, the protein compounds of various foods have different amino acid compositions. However, scientists have introduced the concept of an ideal protein with an optimal combination of amino acids.
There are special calculators that can help you calculate the daily requirement of amino acids in bodybuilding based on your protein intake during the day.
How to use amino acid data in practice?
Let's say you received data on your daily amine requirement. Now you need to introduce it into your diet, and everything is relatively simple here. Although, as we said, there are eight essential amines, they can be divided into several groups, the most important of which is BCAA.
You should know that these three amines are predominant in muscle tissue and for this reason they are important to bodybuilders in the first place. If you calculate your diet in accordance with BCAA indicators, then the body will be provided with other amines. Let's say you need to consume 120 grams of protein throughout the day. After calculations, you got that leucine, valine and isoleucine should be 8.4, 6 and 4.7 grams, respectively.
Divide all the protein-containing foods you have into three parts, and then divide equally between them and the need for BCAAs. In our case, for valine, this would be 2 grams. After that, it remains to turn to the relevant literature and find in it the amount of products that you need. For example, 2 grams of valine can be obtained from 1.25 liters of milk, 180 grams of meat, and 5 eggs.
These calculations may seem extremely complicated to you, but in practice they are not. Moreover, if you intend to seriously engage in bodybuilding, then you need to prepare yourself for this.
You will learn about the daily rate of amino acids, the functions of protein and other important factors in bodybuilding from this video from Olga Koltunova:
