For normal existence, a person needs proteins, fats, and carbohydrates. However, those who are intensely involved in sports or create muscle reliefs on their body, prefer to introduce the maximum amount of proteins into their diet, because they are those “bricks” from which muscle fibers are created.
You can get proteins from ordinary foods. There was no other way to saturate muscles. Modern technology has allowed to isolate proteins from products. Now a person does not need to consume kilograms of cheese or meat. It is enough to eat just a couple of spoons of the product, called protein, to get the daily rate of the treasured "bricks".
Almost simultaneously, another miracle product appeared on the sports nutrition market - amino acids. A potential consumer is faced with the choice of which is better, protein or amino acids. The action of these dietary supplements is about the same, but the price is noticeably different. What is the catch? Why are amino acids so expensive because they work more efficiently? Is it possible to take amino acids with protein together or are these products mutually exclusive? Let's get it right.
Protein
We begin our study with the characterization of proteins. Many have heard that proteins are the same proteins, only in high concentration. They consist of hundreds of chains of amino acids interconnected by peptide bonds. When the protein enters the human stomach, the bonds begin to break down, as a result of which amino acids gain independence. Due to their smaller size, they easily seep through the walls of the digestive tract into the blood, which quickly delivers them to the muscles. It turns out that proteins are sets of amino acids. Such information not only does not answer the question of which is better, protein or amino acids, but even more confuse the novice bodybuilder. Indeed, if the common functions of these two products are approximately the same, then what is the difference?
Amino acids
Consider a second sports nutrition product. Amino acids are organic compounds that mainly contain nitrogen, oxygen, hydrogen and carbon. In total, 20 species are known, among which only 11 can be produced in our body, that is, they are interchangeable. We can get 9 amino acids only from the outside (with food or with bioadditives).
Amino acids used in pure form (dietary supplements) do not need time to break the bonds, since they are independent from the very beginning. Once in the stomach, they unusually quickly seep into the bloodstream and rush to the muscles with its current. They take 15–20 minutes to complete the process. For comparison, we note that it takes an hour or more for proteins from the moment of intake to getting into the muscles. It may seem that the answer to the question of which is better, protein or amino acids, suggests itself. But let's not rush. Consider what functions these two products perform.
Protein Benefits
The composition of these substances includes not only amino acids, but also other useful components. The role of proteins in the body is difficult to overestimate. They perform such functions:
- Reproductive.
- Hormonal
- Transport.
- Signal (transmit signals between cells).
- Reserve.
- Catalytic (provide chemical reactions).
- Protective (increase and strengthen immunity).
- Receptor.
- Motor (for example, they provide muscle contraction).
The most important function of proteins for bodybuilders is that they increase muscle mass, stop muscle pain, and restore strength.
If you pay attention to such an impressive list of advantages, the answer to the question of which is better, protein or amino acids, again loses its ambiguity. Consuming proteins, in which protein contains at least 70%, a person gets the opportunity to maintain his body in excellent shape. Slow absorption into the blood is their only drawback, but in some cases it becomes a virtue.
The benefits of amino acids
This product has practically no additional impurities and additives, therefore, it has fewer functions. However, in bodybuilding, amino acids bring many benefits:
- Reduce appetite (an excellent property for those who need to lose weight, and those involved in the "drying").
- They stop muscle pain after heavy physical exertion.
- Quickly restore strength.
- Prevent catabolic processes in the muscles.
In addition, these chemical compounds have the same beneficial properties for the body as proteins, but not all at once. Each amino acid, let's say, is responsible for its site of work.
It turns out that the properties of the two considered bioadditives are approximately the same. Now let's try to answer the question of what is better to take, protein or amino acids. If a person cares only about the appearance of his body, while he wants to get the result quickly, then he should make a choice in favor of amino acids.
For those who want to increase their muscles and improve their health, it doesn’t matter to him, after an hour the remedy will start to work, or after 10 minutes, you can stop on proteins.
However, not all so simple. The fact is that proteins are also different.
Squirrels are fast
On sale there are such. These include whey protein, considered one of the most useful foods made by humans. More precisely, its nature produces, and people only distinguish it from various plant and animal components. This protein in the stomach quickly breaks down into amino acids and penetrates the blood.
Whey protein is commercially available as a concentrate, isolate and hydrolyzate. Do not think that a concentrate is the most concentrated protein. On the contrary, in this product the treasured “building blocks” for muscles are least of all (approximately 70% of the total composition), therefore it is cheaper than other additives. The maximum amount of protein in the isolate (up to 97%).
Hydrodizates are a protein partially decomposed into amino acids, which ensures its absorption into the blood. However, this does not affect the final result.
Quick proteins can reach the muscles as early as 40 minutes after the athlete has taken the drug.
Squirrels are slow
It is soy protein and casein. In addition, this group includes all proteins enclosed in a special matrix that impedes their rapid digestion. Slow proteins break down into amino acids for a very long time, while the process of muscle nutrition can stretch for 6-8 hours. Their other disadvantages is that they do not have high biological value, have a weak anabolic effect during muscle recruitment, and have few amino acids in their composition.
But do not rush to add them to the list of unnecessary products. All proteins and amino acids in sports nutrition have their value. The main thing is to take them correctly. Do not think that only amino acids should be consumed in order to get a gorgeous body. Proteins, even slow ones, come in handy too.
When and why take amino acids
Above, we found out how amino acids differ from protein. These differences are not disadvantages, but determine the advisability of taking each product.
Since amino acids begin to work very quickly in the muscles, they need to be drunk immediately after training. They will quickly restore strength, relieve tension in muscle tissue. They can also be drunk twice a day - before and after training. In this case, they will actively help to gain muscle mass.
If you decide to lose weight with amino acids, you need to eat them 4-5 times a day, replacing them with any meal. Remember, since these substances quickly begin their work, they quickly finish it. That is, for a long time the body will not have enough of them.
How to take amino acids
Amino acids and proteins for sports nutrition have different forms of release. So, the first can be purchased in powder, in tablets, in capsules and in ready-made solutions. All forms of release are good and work the same. Therefore, you can choose the one that you like best. As for the dosage, there is no consensus. Some believe that it should be 2 grams per 1 kilogram of a person’s weight, but not more than 20 grams at a time. Others raise the bar to 30 grams once. Unanimity was achieved only in that a single dose should not be less than 5 grams. You can drink the drug or dilute the powder in water, in juice or in milk. If you are not allergic to lactose, it is preferable to choose milk. So the body receives additional vitamins.
How to take fast proteins
They are produced predominantly in powder for the preparation of cocktails. The rules for the use of these funds depend not only on whether you are taking fast proteins or slow. It is also important for what you decided to use them. So, if you need to lose weight or do "drying", then you need fast proteins. Ideal is whey protein in isolate form. You need to use it in the morning and before training. The dosage is ½ of the usual norm, that is, 10-15 grams at a time. To prepare such cocktails preferably in the water. In addition, it is useful to take them throughout the day, replacing them with 1-2 meals. Proteins are especially useful for people who are “on a diet,” because they supply the body with the substances necessary for its work, which are usually not enough in the diet menu.
To gain muscle mass, you need to take protein, like amino acids, before and after sports. The difference is only in time before training. So, amino acids are taken 30 minutes before it starts, and proteins - 60 minutes, so that they have enough time to reach the muscles and get started. In this case, you need to take a standard dose - 20 grams.
How to take slow proteins
You may be surprised that these proteins can be used to reduce weight, and to increase muscle, and to improve overall health. You need to take them only once a day - before bedtime. Your body will relax, and the slow proteins at this time gradually break down into amino acids and supply them with muscles. This process will take them about 8 hours - just before you wake up. Dose - 20 grams.
Can I use amino acids and protein together?
This is an ideal solution for weight loss and to give the desired relief to the body. Combining these two products is not only possible, but also necessary. Protein is great for evening and daytime use. Amino acids you need after waking up, before and after sports. If you do not plan to visit the fitness room or stadium, amino acids can not be taken that day.
An obstacle to such a wonderful schedule can only be your material capabilities. The fact is that amino acids are quite expensive - from 969 rubles per package containing 20 doses. The price of the jar depends on the set of amino acids and the number of doses. Protein can be bought a little cheaper - from 750 rubles for 60 doses, but the price of this product depends on which proteins in the composition. So, some isolates cost over 3,500 rubles for 60 doses. Therefore, the financial side of the purchase depends entirely on your preferences and capabilities.
Consumer reviews and doctors opinions
Doctors constantly repeat the common truth that the body needs amino acids, proteins, and vitamins for normal functioning. Many dietary supplements include in their composition not only a shock dose of proteins, but also vitamins, thereby increasing their usefulness. In the reviews, professional athletes and amateurs who want to impress everyone with their muscles, speak about protein supplements only positively. Consumers like the taste of supplements, a pleasant feeling during their intake, excellent results. So, many write that with the help of dietary supplements (and proteins, and amino acids) it is possible to increase muscle faster, easier to recover after training. There are only complaints about the price, which many consider unreasonably high.
The opinions of doctors are not so unanimous. There are experts who share the point of view of athletes. However, many foreign and domestic doctors believe that drinking protein and amino acids is harmful. It is much better to use natural products in which there is a complete set of substances necessary for a person. Most protein is found in beef and eggs. If you eat these foods in the right quantities, they will have the same effect as dietary supplements, but without damaging effects on the body.
Doctors warn that amino acids are the most dangerous to health, since they enter the bloodstream without activating the process of protein breakdown in the stomach, which triggers many pathological processes. It turns out that their main advantage and advantage is a big drawback.
The amino acid lysine is especially dangerous. Supplements with it are more expensive than others, since this substance is advertised as the most effective. However, when it enters the body in large quantities, it activates the mTOR enzyme, which affects growth hormone. Doctors have established a direct relationship between the increase in the amount of this enzyme and the development of cancerous tumors. That is, lysine promotes the growth of not only muscles, but also malignant formations.
There are negative effects on health and other amino acids that enter the body in huge quantities. Doctors believe that proteins are somewhat safer, because when they are consumed, the process of digestion in the stomach and intestines is preserved, therefore, all the necessary hormones are secreted in the way that is inherent in us by nature.