Sports Recovery

As athletes, something that concerns us is the ability to recover from each workout and after the competitions as soon as possible and in the best conditions.

Keep in mind that not only suffer the muscle when we are playing sports, but no internal organs involved also have much work to keep, such as liver, spleen, pancreas, kidneys ... In addition to recovering the quads, we must care for our guts. There are many factors that will help us in this recovery: rest, active rest, proper nutrition, hydration, antioxidants, stress ....

At this point, I will focus specifically on something that is being discovered recently as an application to the sport and having to do with certain amino acids.

An amino acid is an organic compound that is merged into the body to form proteins. We consist of many proteins, actually only remember that the DNA coding of all our cells contains information for the synthesis of protein chains. To train them, esnecesario raw material, and this is the amino acids. Some of them can be summed up in our body, but there are 9 essential amino acids that eat into the nutrients we need (taking into account that some non-essential, sometimes we need if the individual is not healthy or deficiency moments of his life . At present, it becomes essential, and should be foreign, such as taurine or glutamine).

On a sporting level in essential amino acids, there are three in particular, so-called branched, valine, leucine and isoleucine are required inter alia to form antibodies necessary for the immune system and neural connections. But something very important is that since these amino acids can be formed in the liver glucose (gluconeogenesis), especially when there are deficits in the brain.

The absence of branching in the brain, causes more easily between tryptophan (another amino acid), and this leads to distortions both of perception and in terms of decisions and emotions. Among them are competing to enter the brain in the same mode of transport which is the blood albumin. Branching usually win but has been as intense and prolonged exercise, tryptophan in the blood reaches values higher than twice normal (all other amino acids are reduced during exercise, including branching), which tryptophan has a free hand to enter the brain, where it is converted into serotonin. Serotonin is a neurotransmitter that may promote the development of fatigue in the central nervous system, accompanied by a growing feeling tired and even drowsy, even though the other body systems are functioning properly.

The branching have very positive effects on aerobic exercise, whether taken before exercise, during, and after a good retriever.

Depending on demand and type of exercise and time that we meet of the season, his administration will be more interesting at one time or another.

There have been studies (see study by Dr. Peter Lemon, University of Western Ontario) have revealed the positive effects of branching significantly increasing uptime before exhaustion, maximum muscle strength and decreased heart rate in stress situation submaximal. Also, it has been shown to make before intense exercise a combination of three essential amino acids and carbohydrates effectively stimulates protein synthesis after exercise. Help a more rapid recovery, essential for the person wishing to continue training and competing, especially for high performance.

When in full development of intense activity, it is interesting to enough carbohydrates, as their total absence would get from the proteolysis (which would imply the loss of our own muscle mass). A proper ratio would be 4:1 carbohydrate to protein, mainly branched-chain amino acids and commentary), which will help improve physical performance and recovery after exercise, while helping to avoid excessive brain serotonin transport .

Related Topic
Exercise and Triglycerides

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