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Used in periods of time, in which we are risking catabolism should be the most effective. It's good to use before and after workout. It can also be added to meals low in proteins.
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Vitamin B3 (vitamin PP, niacin, nicotinic acid, nicotinamide) is niacinamide niacin. It is used in interaction with vitamins B1, B2 and B6 in the synthesis of hormones during lactation. It provides proper functioning of the brain and nervous system. It is helpful in inflammatory conditions of the skin. Required for synthesis of sex hormone, estrogen, testosterone, cortisone, and insulin. It does not lose its properties in the manufacturing and storage. The source of acquiring vitamins PP are both products of animal origin (the lean meat, eggs, fish) and vegetable origin (dates, figs, hazelnuts, plums).
Dosage: 2-12 mg / day for children, 14 mg / day for women, 16 mg / day for men and 17-18 mg / day for pregnant or nursing women.
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is soluble in the liquid. It participates in the metabolism of proteins, fats and carbohydrates. By reducing the amount of fat in the blood do not enable deposition of the body. It helps the absorption of magnesium and vitamin B12 (cobalamin). It works on the muscle antispasmodic and anti-inflammatory pain in the joints. It acts anti. It provides efficient operation of the brain. It increases energy increasing vigor of a man. The demand for vitamin B6 increases during pregnancy and breast-feeding infants. The natural product is: yeast, eggs, wheat germ, meat (liver), wheat bran, nuts, peanuts peanuts, soybeans. There is a hypothesis that can be synthesized by intestinal bacteria.
Deficiency of vitamin B6 causes abnormal metabolism of proteins, decrease in lymphocytes in the blood, causes a feeling of lethargy and fatigue intensifies.
Dosage: 1.5-2.5 mg daily (increased demand during pregnancy and lactation).
Calcium carbonate – a salt of carbonic acid and calcium, used in dietary supplements as one of the calcium forms, because of its high bioavailability. It is an alkaline salt, which is why it is used for neutralisation of the environment in the stomach.
Calcium is a macroelement necessary for the proper functioning of the body system. It is a building material of teeth and bones as well as it determines their mechanical strength. The proper supply of calcium prevents osteoporosis in elderly people and allows for the proper development of skeletal system in children. It is an activator of many enzymes, is involved in the inflammatory processes and regulates secretion of particular hormones. It is also essential for muscle contraction and determines blood coagulation. Moreover, calcium ions allow for transmission of nerve impulses by synapses, so that they regulate the proper neural transmission.
The demand for calcium increases with training intensity, which is why it is recommended for athletes to increase calcium supply. Calcium deficiency can be caused by high-protein diet.
Magnesium citrate is a salt of magnesium and citric acid. It constitutes one of the best assimilable forms of magnesium, which plays many important functions in the organism. It is responsible, among others, for the proper work of the nervous, immune and muscle systems.
Magnesium has calming effect by decreasing the excitability of nerve cells. Thanks to introducing this element to a diet, we may potentially improve sleep quality and reduce the level of stress.
Positive influence on the circulatory system is another feature of magnesium. It prevents hypertension and storage of cholesterol in the walls of blood vessels (arteries), thanks to which it may prevent diseases related to the circulatory system.
Magnesium also plays a considerable role in the process of muscle contraction, therefore it influences the activity of the whole muscle system. It also takes part in the proper synthesis of protein, the process of cell division and proper course of energy metabolism. It helps to maintain healthy teeth and bones and general electrolyte balance in the organism.
Zinc gluconate - a highly bioavailable form of zinc, a trace element belonging to the group of essential microelements. Being the component of numerous enzymatic systems in the human organism, it demonstrates considerable influence on its functioning.
It is an important regulator of work of the immune system, it regulates the processes of production and activity of leukocytes. It promotes the efficiency of the immunity barrier of the organism, has direct antibacterial influence, which is taken advantage of in topical application of zinc preparations.
Supplementation with zinc is also used in order to increase the level of testosterone in the organism. It demonstrates an inhibiting influence on the activity of aromatase P450, which transforms the male sex hormone into estrogen. In this way, it has promoting influence on the concentration of the male sex hormone in the organism.
Zinc is also important when it comes to the functions of the nervous system. Its deficiencies decrease the efficiency of cognitive functions, inhibit concentration and may negatively influence emotional states. Some sources suggest that zinc deficiency may be related to depression.
Some drugs from the group of NSAIDs, inducing acetylsalicylic acid and ibuprofen should not be applied with supplements containing zinc.
Leucine is an essential amino acid, one of the three branched chain amino acids, ketogenic, its isomer is isoleucine. It affects the secretion of anabolic hormones (insulin, combined carbohydrates), acts on enzymes (mTOR) starting the process of muscle protein synthesis and controlling its course. Protein synthesis by leucine is affecting the development of bones, muscles and skin. It reduces the fat tissue. Without the availability of leucine, protein synthesis is impossible. It naturally occurs in animal products (such as eggs, meat, dairy and fish), plant origin, and as a post-training supplements, BCAA, EAA, no-boosters, creatine stacks, carbohydrate supplements. Ir is also in the form of mono-preparation supplements. It is one of the most important amino acids for the athlete's body, basically in every sports discipline.
Dosage: The demand is 5-10 g / 24h, dosage pre- and post-workout and in the morning after waking up.
Valine – is a branched essential amino acid, indispensible for the functioning of the nervous system (receiving of sensory information), involved in muscle protein synthesis and energy generation. Administration of additional doses of valine before exercise (or immediately after) has anti-catabolic effect, protecting the proteins and allowing them to rebuild. It is slightly stimulatory (delays symptoms of fatigue during workout), affecting the level and relations of neurotransmitters. It helps to protect the liver. It stimulates an increase in strength and muscle mass, participates in the reduction of body fat. BCAA, EAA, and other mixtures of amino acid supplementation, protein and protein supplements and carbohydrate-stacks, brings positive results in strength and endurance sports.
Valine deficiency can occur in case of increased energy needs of the body, as the result of stress and too much stress load.
Isoleucine is an essential branched amino acid (BCAA), leucine-isomer. It has anti-catabolic action ( protects muscle against decay), glucogenic (an alternative energy source when the level of glucose after exercise decreases, helps for the regulation of blood glucose levels, reduces the deficiency of fatty acids), anti-catabolic (muscle protects against decay), reduces stress. It participates in the synthesis of proteins (including the synthesis of hemoglobin). It is an essential part of the regeneration of damaged tissues of the body, and after intense training. It occurs in products containing animal protein (meat and dairy products, eggs, dairy products) and plant (almonds, walnuts) and dietary supplements.
Isoleucine is applied with other branched chain amino acids: leucine, valine, and in the supplement complex type of BCAA, in the proportions: leucine: isoleucine: valine = 2: 1: 1. The supplements used in competitive sports requiring increased strength, the bigger share of isoleucine is used.
Dosage: No standard daily use. Frequently applied directly after the workout during the decrease of the glucose level of or at fatty acid deficiency.
Lysine belongs to the group of 9 essential amino acids delivered into the body from outside (with food or as a supplement) .It is a building substance of protein (the muscle protein). It is available in food of animal origin (meat, dairy products) and vegetable (legumes). It plays an important role in many physiological processes (absorption of calcium, production of enzymes, hormones and antibodies), and arginine is a component of supplements that increase the synthesis of growth hormone (HGH stimulators). In the form of hydroxylysine (a component of collagen) recommended for the treatment of sports injuries, and prevention. In the case of stress and excessive physical and psychological overloads, it is recommended due to the function of lowering cortisol levels. Also it applies in medicine, in the treatment of anxiety and herpes. The share of lysine intake of daily doses of amino acids should not exceed 5.1%. Available for purchase at www.muscle-zone.pl.
In the processes of digestion of protein matter, as a result of decarboxylation of lysine, may be converted into cadaverine (biogenic amine) having a strong toxicity.
Dosage: the lack of a well-defined standard daily intake of lysine. The supplementation dosages regularly used: with arginine 500 mg - 2g (before bedtime) pre- and post-workout optionally with other amino acids.
Phenylalanine (essential amino acid) is provided from the outside with food or synthetic products. Its source are the high-protein foods and supplements, concentrates: protein, amino acid and nutritional supplements for athletes. Precursor of tyrosine, thyroid hormones and neurotransmitters (adrenaline, noradrenaline, dopamine), phenylethylamines (neuromodulator) and melanin pigments of hair and skin. Essential for the proper functioning of the nervous system. It has analgesic, antidepressant, and is used as an additive to supplements with thermogenic and stimulating action. It is a component of aspartame.
Excess phenylalanine consumed by people with neurological problems, may reduce the availability of other essential amino acid tryptophan of nervous system and consequently lead to a reduction in serotonin and exacerbate the depression.
Threonine - essential amino acid, or synthesized from food or (and) in the form of supplements. It takes part in the production of new muscle proteins. It is essential for the proper formation of the immune system is maintained in good condition the skin, bones. It affects the normal development of the enamel of teeth and the digestive system by acting positively on the liver and gastric mucosa. It is essential to the proper functioning of the nervous system. On the Polish there are no threonine mono-preparations. Available in the form of blends of amino acids (e.g.the type of EAA) and natural protein supplements.
Deficiency of threonine can cause neurological disorders and increased depression.
Dosage: the lack of standards of daily demand threonine. Doses customarily used in the supplementation.
Exogenous methionine is an amino acid containing sulphur in its composition. It provides multi metabolism, with the indispensable help of vitamin B6. Participates in the synthesis of phospholipids (e.g. Lecithin), carnitine responsible for transport in the body of long-chain fatty acids, burned in the mitochondria cells (organelles in cells with a separate kernel), along with cystine forms cysteine. It is in the body antioxidant function. Natural source of acquisition of methionine are high-protein foods of animal origin (eggs, meat, fish), vegetable (sesame seeds, grain products). Available in all protein and carbohydrate protein and amino acid supplements such EAA and contain so-called all-day amino acids, supporting the liver preparations and cosmetics supporting the growth and condition of hair, skin and nails.
Tyrosine - endogenous amino acid (synthesized within the body), one of the 22 protein amino acids building. It occurs naturally in animal food products (eggs, dairy, meat). If the deficiency, it can be synthesized by hydroxylation of phenylalanine, capable of being converted to tyrosine in the liver. It is a precursor of neurotransmitters: dopamine (the group of catecholamines, participating in the processes occurring in the nervous system, causing muscle coordination and participates in the synthesis of many hormones) and noradrenaline (counteracting stress, stimulating the heart and circulatory system, and increasing glycogenolysis and lipolysis participating in the processes of energy transformations). Tyrosine is a precursor of thyroid hormones responsible for the rate of change in metabolic processes and pigment (melanin). In the supplementation, preparations containing tyrosine are used in programs reducing body fat (weight loss), improve mood and are stimulants.
Dosage: Customarily 500-2000 mg per day.
Histidine is one of the 22 amino acids being part of protein - depending on the source of information it is referred to as "relatively exogenous" or "exogenous". The required dosage of this amino acid is very small, and at the same time it should be added that the intestinal microflora can also play a role in meeting the demand for it.
Histidine is a precursor of carnosine, and therefore dipeptide having antioxidant and buffering qualities. Increasing the dose of carnosine in muscles is an effective way to increase strength and endurance, as well as to accelerate recovery after exercise, thus improving the indicators that are extremely important especially in the case of people being engaged in regular physical activity , including professional athletes.
The number of products containing histidine and available on the market is quite limited. This amino acid is mainly added to some of the supplements used before and/or after exercise, as well as to some of the amino acid supplements. It should be noted, however, that it also occurs naturally in foods rich in protein, and thus primarily in meat, eggs and dairy products, as well as in protein supplements.
Histidine is an amino acid which can be converted in the body into glucose. It also takes part in the synthesis of proteins, including hemoglobin.
Dosage: There are no precise data, but as it has already been hinted above - the required dosage of this amino acid is very small.
Cystine is an essential amino acid that contains two cysteine molecules joined by a disulphide bond. This bonds many poisons of the body, acts as an antidote (in the process of detoxification). In combination with glycine and glutamine is involved in the synthesis of glutathione. Cystine is present in the vegetable protein products (corn, peanut), and in available concentrates and whey protein isolates, as well as other amino acids.
The coffee bean extract, a source of polyphenols. Coffee seeds has chemical composition similar to green tea and grape seed. They neutralize free radicals and intensify burning processes and inhibit the formation of fat in the body, in addition to caffeine contains chlorogenic acid, an antioxidant that is slowing down the absorption of glucose from the gastrointestinal tract. It affects the fat reduction, intensifying the activity in combination with caffeine and EGCG. It is a component of many dietary supplements and slimming preparations improving health prevention.
Caffeine (1,3,7-trimethylxanthine, 1-methylotheobromine) is a purine alkaloid occurring in the natural state in plants (Coffea arabica, Camelia sinensis, Paulinia cupana, Ilex paraguariensis), which acts as a natural pesticide, acting toxic to insects. Peculiar smell and taste also deters herbivores. Caffeine in the body inhibits the adenosine receptors in the brain, fighting fatigue and allowing for action activation. It has a beneficial effect on the metabolism of oxygen, which increases the exercise capacity (strength and endurance) and rapid post-workout recovery. In the sports supplementation, caffeine is used as a stimulant nervous system. It has the thermogenic potential and in combination with other substances (e.g. Polyphenols, both occurring in coffee beans, such as cocoa beans, tea leaves and mate) can effectively participate in the reduction of body fat. It is included in many dietary stimulants (creatine stacks, no-boosters, beverages). It is a component of fat burners. It is also in the form of mono-preparation supplements.
Dosage: 100-600 mg per day. Due to the long release of activity should not be used in the evening, before sleep.