YOU MORE AND SPORTS NUTRITION: BRANCHED CHAIN \u200b\u200bAMINO ACIDS FOR INCREASING THE PERFORMANCE. stimulate protein synthesis and decrease muscle fatigue during prolonged exercise
athletes rely on different types of nutritional supplements to compensate for limitations in your state genetic hormonal and muscular development, with the ultimate aim of increasing performance. This is why the widespread use, among other supplements, protein concentrates or amino acids (building blocks of proteins) specific amino acids known as branched.
The physical work capacity of the human body has its greatest exponent in active movement, which is necessary for muscle contraction. For this to happen, we need an adequate and continuous supply of energy to the active muscle fibers, as long as necessary. The main energy substrates used by the body during exercise are carbohydrate and fat. The first is the main energy source during exercise of higher intensity and shorter duration (explosive sports), while fats are for the years of low intensity and long duration (endurance sports).
Protein for muscle In special circumstances, two separate low availability of nutrients, the body uses other energy substrates such as lactate and certain amino acids (BCAAs or BCAA, and glutamine). Under normal conditions, amino acids contribute little to total energy expenditure and that, in principle, their functions are different. But you can force the body to oxidize them for energy, as an emergency solution, but should avoid reaching this point.
After intense and prolonged aerobic exercise or strength training, lower levels BCAAs This brings a substantial reduction of amino acids in muscle, resulting in increased muscle recovery time and a decrease in the athlete's performance to meet the next workout or competition. If not corrected in time this situation, through diet or a timely contribution of branched amino acids could lower the power, physical strength and resistance to a sustained effort. In the long-term aerobic sports (cycling, marathon ...) or high intensity on one or more specific muscles (strength training with weights), the muscle glycogen stores suffer a major decrease and even completely consumed. In these situations, when the body begins to use an important muscle proteins themselves, in particular branched-chain amino acids, into energy.
central fatigue hypothesis
With the use of branched amino acids are intended to increase muscle mass, speed recovery and prevent muscle fatigue. This hypothesis, as described by the authors of the book "Nutrition in sport. Ergogenic aids and doping, suggests that increased brain levels of serotonin (Neurotransmitter) may alter the central nervous system function and lead to the development of fatigue. This is in response to a decrease in plasma branched chain amino acids, along with greater availability of tryptophan, precursor of serotonin. But how this circumstance?
After intense and prolonged aerobic exercise over time, such as cycling, marathon, duathlon, triathlon, etc., Or strength training with weights, the body detects low levels of branched amino acids in the blood. These are three: leucine, isoleucine and valine. Moreover, increased levels of free fatty acids, which displace tryptophan binding to albumin (in normal conditions, this amino acid is transported through the blood bound to this protein), so increases the plasma concentration of free tryptophan.
By detecting the brain, he ordered the segregation of the neurotransmitter serotonin from tryptophan. It is known that serotonin, among other effects, induces sleep, decreases nervous excitability and suppress appetite. This imbalance between free tryptophan and BCAA can be a cause of acute fatigue both physiologically and psychologically and, consequently, decreases physical performance.
From this knowledge, it was hypothesized that a BCAA supplement may prevent low plasma of these amino acids, stabilize the ratio of free tryptophan / BCAA, limiting the rise in levels of serotonin in the brain, and improve fatigue to improve physiological and psychological responses of athletes during prolonged aerobic exercise. These effects have been proven effectively in experimental animals, although clinical trials in athletes are less conclusive results.
addition, at very high doses, branched amino acids can increase ammonia levels and produce toxic effects. Of course, there is evidence that the extra intake of carbohydrate reduces the mobilization of fatty acids that compete with tryptophan to bind to albumin and thereby reduces the fatigue of central origin.
three essential amino acids
branched amino acids, leucine, isoleucine and valine, have important physiological functions. Are basic elements to generate the muscle protein synthesis and its presence decreases its degradation after exercise. During this, can act as energy substrates necessary for muscle contraction and, if prolonged in intensity and in time, reduce fatigue through indirect effects on the central nervous system. Also partially stimulate the production of insulin, which helps transport glucose and amino acids inside the cells.
For MAITE ZUDAIRE
POWER AFTER A SPORTS COMPETITION
After a hard workout or competition, a proper diet retrieves the spent muscle glycogen during exercise.
Given the importance of carbohydrates during prolonged exercise, it is essential the resynthesis of muscle glycogen after a workout or competition in order to maintain optimal performance in subsequent training sessions or competitions in quick succession . However, the speed with which the muscle can recover its glycogen stores will be closely related to dietary factors as follows:
The time between completion of exercise and start on the consumption of carbohydrates carbon type selected carbohydrates and the amount ingested • •
general diet we recommend: 
* Take a sample of food and fluids at the end of the test, in the first 15 minutes, because in that space of time, the body assimilates more quickly ingested nutrients, especially glucose (simple carbohydrate, fast absorption). This decision should provide between 0.7 to 1.0 g carbohydrate per kg weight of the athlete. For example: - 500 mL of isotonic drink, 2 snack bars of 35 grams or 1 banana - 300 mL orange juice, 300 g of fruit compote and 40 g of cookies (about 7 type boiler) or - 250 g of rice milk and 2 bananas * After every 2 hours, taking images that contain approximately 50 grams of carbohydrates. It should have lunch or dinner, depending on what time you have finished the competition, using diets similar to those used in the pre-competition diet. It must assess the branch chain amino acids supplements (leucine, isoleucine and valine), tryptophan, glutamine, arginine and ornithine, as they can intervene positively in muscle recovery, especially in many sports wear (marathon, triathlon, cycling, etc. )
CONSUMER © Fundación Eroski Eroski
El Valle d'Aosta is preparing to host one of the most important trail endurance of the year : The Tor des Géants. From 12 to 19 September, the Italian Alps will host one of the most anticipated race by lovers of extreme sports. 
ent. An impressive tour 
This first edition of Tor des Géants begins its journey in Courmayeur and ending in the same place with the awards ceremony on Sunday September 19, 2010. 
This race is aimed at experienced and having run other long trails, although there are no specific limitations to carry it out. In fact, to do the test is necessary to have a medical certificate to ensure sporting skills. 
