Muscles are very, very slow to build. People who undergo muscle training know this.
Before the modern age, people in the hunting society used to a lot of physical activities like hunting, fishing, and farming. These activities help them build their muscles. But contrary to that, the modern age doesn’t have manual labors to enhance their muscle and muscular strength. Almost everything is exchanged with the help of a machine that makes us stay in front of our computer and games.
Building muscles involve catabolism and anabolism. The former refers to the breaking down of muscle fiber, while the latter refers to the repair and re-growth of muscle tissue. Catabolism happens when you workout and anabolism when you rest. That is why it is important to take leave after working out. It is part of the process in the making of stronger muscles.
Amino acid and resistance exercise are effective to build muscles. Both are correlated and have its own function in assisting the cell in breaking down and rebuilding.
In this article, we will look at how resistance exercises and EAA supplement intake collaborate for the desired result in muscle.
The researchers discover the many benefits that resistance training has, so then it gained popularity. It was even recommended for all Americans since 1998 because of its good reputation.
But what is resistance exercise?
Resistance exercises include some training that is expected to increase strength, tone, mass, and endurance in muscles. The training has a lot of benefits to offer like improving joint function, muscle bone density, tendon, and ligament strength, and improving heart and lung fitness, flexibility, and balance.
There are several styles of resistance training including Olympic lifting, powerlifting, and weightlifting that you can do either at home or at the gym. Olympic lifting refers to lifting of weights overhead. Powerlifting, on the other hand, refers to performing a squat, deadlift, and bench press. Meanwhile, weightlifting refers to lifting heavy weights that are typically fewer than six repetitions.
In doing resistance training, you can use some tools as external resistance. You can use classic strengthening tools such as dumbbells, barbells, and kettle-bells as well as weighted balls or bags. Resistance bands are also helpful in providing resistance especially when stretched. Lastly, you can use suspension equipment or your own body weight as your tool.
Essential Amino Acids (EAA)
Amino acids are like Legos. They are the organic compound to form proteins, an essential nutrient for muscles. Our body needs 20 amino acids to grow and function but only 9 out of this are categorized as essential.
Presenting the essential amino acids with its distinct function:
The drowsiness feelings are caused by tryptophan. But besides that, it helps in relieving fatigue caused by different levels of stress and improve brain function. Tryptophan is needed in maintaining proper nitrogen balance and is a precursor to serotonin–a neurotransmitter that regulates your sleep, appetite, and mood.
Histidine is used to produce histamine, a neurotransmitter that is vital to immune response, sexual function, digestion, and sleep-wake cycles. It is also important for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.
This amino acid has a major role in protein synthesis. In addition to that, it is vital in hormone and enzyme production as well as the absorption of calcium. It’s also critical for immune function as well as the production of collagen, energy, and elastin.
The one working for metabolism and detoxification. Moreover, it is necessary for the growth of tissues and for the absorption of zinc and selenium. Selenium is the minerals that are vital to your health.
Phenylalanine plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
It has a principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue. Plus, it plays a role in fat metabolism and immune function.
Valine assists in stimulating muscle growth and regeneration. It is also involved in energy production.
This amino acid is heavily concentrated in muscle tissue and involved in muscle metabolism. Furthermore, it is important for hemoglobin production, energy regulation, and immune function.
Leucine is vital for repairing muscles and synthesizing protein. It also helps regulate blood sugar levels, stimulates wound healing, and produces growth hormones.
EAA supplements can tip the catabolism-anabolism balance in favor of net muscle protein synthesis. It has therapeutic uses not only for the athlete doing resistance training but also for patients recovering from injuries, for the prevention of age-associated muscle loss, and also for those physiologic wasting conditions such as surgery, severe burns, and cancer.
A 1997 study found out that amino acids can cause an increase in protein synthesis as well as a decrease in protein degradation in the period following resistance training, resulting in a net anabolic effect on muscle.
EAA supplements claim to speed the gains achieved through resistance training. However, it cannot be simply made by the body, instead, it gets through diet or other exogenous sources. Food that contains all nine essential amino acids is referred to as complete proteins. Complete proteins sources include animal products such as meat, poultry, eggs, seafood, and dairy products. Nevertheless, there are complete protein sources that are plant-based. They are soy, quinoa, and buckwheat. Legumes, nuts, and seeds are also a plant-based source of protein but they are considered incomplete protein.
Building muscles are difficult but it can be achieved through resistance exercises assist with EAA supplements.
Our body needs to be involved in the catabolism (breaking down muscle fiber) and anabolism (repairing and re-growing of muscle tissue) processes to build a stronger muscle. Both EAA supplements and resistance exercise are effective and have its own function in these processes.
The desired muscle tone, mass, and strength could be even achieved if done with resistance training and supported with EAA supplements.