Collagen supplements are top sellers, either alone or in combination with other vitamins and magnesium, especially in the sports supplement area. In theory, they are especially useful for maintaining and recovering tendons and joint muscles.

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If so, who doesn’t want to take advantage of that property? The problem, as often happens, is that all that glitters is not gold. Collagen supplements have not shown the expected benefits and in fact their mechanism of action has not been scientifically proven.

First of all: What is collagen?

Collagen is called a family of interrelated proteins, although they have different genetic origins. They are composed of different amino acids, especially proline, lysine and glycine.

In any case, when all these proteins are put together, collagen is the most abundant family of proteins in the body (25% of what we have), and these are the connective tissues of our body. It can be said that they make up the main factor of the skin, hair, bones or tendons.

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Its function is to create the basic structure that supports these tissues and, therefore, our entire body. Its function is to create the basic structure that supports these tissues and, therefore, our entire body.

The collagen in your body you have produced yourself

However, it is important to clarify that the collagen in the body is 100% self-produced. In other words, it is not produced from collagen ingested in food and supplements, but rather from cells using amino acids, which are the amino acids that make up proteins, according to RNA instructions.

This is because the collagen is too large for the protein to be completely absorbed by the walls of the digestive system. Therefore, in order to enter the bloodstream and from there to the joints, it must first be broken down into essential amino acids.

By consuming collagen, the body receives the essential amino acids that are used to make proteins. However, those amino acids are not necessarily used to produce collagen. In fact, some of these amino acids can be found in other foods, and many of them are produced by our own bodies, so you don’t need to consume collagen at all to produce it.

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what the studies say

Although some studies have conferred beneficial properties on collagen supplements in the treatment of joint pain, the majority are studies carried out by the supplement manufacturer itself (this time there is a conflict of interest), and in other cases the research sample it’s too small.

On the other hand, the European Food Safety Agency has no evidence that collagen supplementation affects the joints of active people, the health and smoothness of the skin.

Thus, if you are thinking of considering this type of supplement, either in the form of tablets or creams, think carefully. Our advice is to spend money on something else, for example gelatin. Normally, gelatin is basically made of collagen and although it is not a solution to joint problems, it is richer and, above all, it is much cheaper than other products that you can find.

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If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

The supplement industry is a multi-billion dollar industry, and in the case of BCAAs (Branched Chain Amino Acids), it is growing on the premise of improving anabolic state by stimulating protein synthesis. Aside from its effect on increasing muscle mass, much has been said about its effect on reducing muscle damage and reducing central fatigue, but how true are these claims?

What is an amino acid?

Second, proteins are macromolecules that are part of every cell in the body and, in addition to producing enzymes, hormones, or neurotransmitters, they are also parts of blood, bone, or muscle.

There are 20 amino acids, 9 of which are essential. This means that the body cannot synthesize large amounts of itself and therefore must be taken from the diet. The rest of the amino acids are known to be non-essential and can be produced in adequate amounts by the body on its own, so there is no need to include them in the diet.

The organism for the synthesis or construction of proteins, whether muscular or of any other type, needs amino acids. A limiting factor in protein synthesis is that the body has sufficient amounts of all the essential amino acids, since the body itself can produce the non-essential amino acids.

BCAAs in particular are part of the essential amino acids and there are three types: leucine, isoleucine and valine. They receive another name due to the peculiarity that they have branched side chains in their structure. The growing popularity of BCAAs in the supplement industry is due to the fact that BCAAs, or rather leucine, have a strong ability to stimulate one of the most important anabolic cell signaling pathways, mTORC1 (a target of rapamycin in mammals). Increasingly complex 1 or mammalian cell targets of rapamycin).

BCAAs and protein synthesis

First of all, it must be said that most of the work observing the positive effects of BCAAs on protein synthesis is done in rodents. The procedures and doses used in these studies are not applicable to humans due to differences in physiologic and cellular signaling pathways.

However, in humans, the administration of BCAAs, whose leucine content is the main cause, can stimulate protein synthesis, but it is known that the administration of the remaining essential amino acids is necessary to optimize the response. Being done. In the cited study, the response in protein synthesis when BCAAs were administered was 50% lower than when whey or casein protein was administered. BCAAs increased protein synthesis by 22%, but not as much as complete protein.

All this can be explained because the body needs all the essential amino acids to build muscle protein. Even large doses of BCAAs cannot increase protein synthesis beyond a certain point due to one or more restricted amino acids. It is not enough to support this process.

In English, the concept of limited or speed-limited amino acid provides a large amount of BCAAs and limits the remaining essential amino acid. The quality of synthesis is not due to the contribution of BCAAs but to an insufficient contribution of essential amino acids. It is also necessary that the duration of the dwellings be high. It’s cool, but more for building a house:

In any case, the bottom line is that building muscle requires better protein synthesis than breaking it down, and to trigger long-lasting protein synthesis, not just the three essential amino acids, but the whole gamut. It is required.

BCAA and mTORC1 anabolic signaling pathways

As mentioned above, BCAAs stimulate mTORC1, one of the most important anabolic cell signaling pathways, due to their leucine content. Protein synthesis and cell signaling are not the same, but both are necessary with strength training to trigger muscle growth.

This needs to be explained, as many believe that flipping a ‘switch’ in the mTOR pathway is enough to trigger muscle growth, but this is not the case. In that case, you don’t even need to train.

To explain the relationship between protein synthesis and cellular signal transmission, we must compare it to the work of the building, and to the beginning of all work that can be done. It may be called: mason, electrician, carpenter or pipe builder… but when they arrive, they are assembled. They discover that everyone has a bag of tools, a handful of cables and pipes, and they all understand it. What is needed (transmission of cell signals) to build the building (protein synthesis) contains only a small amount of that substance (the remaining essential amino acids). Sin BCAA)

In summary, BCAAs can stimulate the mTOR pathway but not maximize protein synthesis either in size or duration.

Maximize muscle protein synthesis (MPS)

What effect do BCAAs have on muscle recovery?

Another benefit that results from BCAAs is the positive impact on training recovery due to the attenuation of muscle damage. In fact, the scientific community has not yet agreed on this issue. Some studies look at these effects and others do not.

A recent study found that BCAAs reduced myalgia after intense eccentric training, but these effects were negligible if the protocol was repeated on a diet containing at least 1.2 grams of protein per kilogram of body weight. Era. Here you can see how important your total daily protein intake is to your BCAA intake.

In another 2010 study, BCAAs reduced muscle soreness in untrained men who participated in the study after taking 14 grams of BCAAs daily for 3 days post-workout, but with no change in muscle function. It was observed that this was not the case.

However, the International Association for Sports Nutrition (ISSN) needs further study to see if BCAAs are supplements that can improve post-workout recovery, especially in high-protein diet situations. There is.

How do BCAAs affect fatigue in endurance aerobic sports?

These fatty acids are transported by the protein carrier albumin and can also transport tryptophan. This competition between fatty acids and tryptophan leaves more free tryptophan in the blood that travels to the brain, crosses the blood-brain barrier, and increases the synthesis of serotonin, a neurotransmitter that increases fatigue.

A transporter is required for tryptophan to cross the blood-brain barrier. This transporter is the same transporter that BCAAs use to cross this barrier, so increased BCAA consumption competes with tryptophan, many of which cross the blood-brain barrier and cause fatigue. It’s supposed to go away.

However, to date, this hypothesis has not been proven, because there is only one old study from 1998 that observed better performance when taking BCAAs.

So should you take a BCAA?

In fact, if your diet already provides enough protein, it’s not necessary. It’s relatively common for us to cover these amounts for protein amounts of 1.5 to 2.5 grams per kilogram of body weight, depending on the person, physical activity, and goal, and it’s easy for most people.

However, if you want to get BCAAs, it is important that these are accompanied by the remaining essential amino acids if your goal is to gain muscle mass.

If you’re an endurance athlete and think it’s worth trying to reduce fatigue, your typical intake is about 20 grams of BCAAs and at least 2-10 grams of leucine. The time of consumption can be before, during or after training.

BCAA supplements are usually sold in a 2:1:1 or 4:1:1 ratio and there is always more leucine present. A 2:1:1 supplement is sufficient. More leucine than we have seen so far does not produce additional effects.

What are BCAAs?

BCAAs are branched chain amino acids. Leucine, Isoleucine and Valine.

They are essential amino acids; the body is unable to produce these compounds on its own. In principle, the body is capable of forming the alpha-keto analogues leucine, isoleucine and valine, but these substances are not usually present in the diet so people have to acquire them through foods that contain them.

In these amino acids the side chains are branched. Because of this three-dimensional structure, the three amino acids have a very special function in metabolism. This means that, unlike the other amino acids, BCAAs do not have to be “processed” in the liver, but enter the bloodstream immediately.

Valine: serves to produce body energy, for muscles and weight lifting. Regulates the positive balance of nitrogen in the muscle as well as intervenes in muscle metabolism and in the regeneration of tissues of the human body

Leucine: is responsible for protein synthesis. Blocks muscle breakdown and participates in the formation of natural sterols.

Isoleucine: Its function is to synthesize fatty acids and ketogenic elements in the body. Participates when the degradation of fatty acids appears. It intervenes when the glycogen level in the cells drops and allows the energy stored in the form of fatty acids to be used when an effort is made.

BENEFITS OF BCAAs

They intervene in the Krebs cycle to obtain energy, reducing the use of other energy components, including glycogen.

Decreases the breakdown of muscle protein.

It inhibits the transport of tryptophan to the brain, this limits the synthesis of serotonin.

By limiting the increase in serotonin synthesis, it delays the feeling of tiredness after prolonged exercise.

BCAAs are used as a source of energy by other tissues in the body, and leucine decreases protein breakdown (just like glutamine, and prevents tissue from being destroyed in training), while increasing protein synthesis in muscles and in the liver.

The BCAAs are oxidized in the muscle and this provides oxygen uptake by the muscle, this saves muscle glycogen and limits the loss of muscle mass in long-term exercises.

WHEN TO TAKE BCAAs

• When there is an intensive training.
• To prevent muscle catabolism.
• After a surgical operation.
• In people with cancer treatment.
• As therapy for dyskinesia (neural disease that manifests itself in involuntary muscle movements).

BCAAs + GLUTAMINA

The addition of BCAAs and Glutamine to carbohydrate drinks consumed during prolonged resistance exercise not only provides a source of energy but also reduces protein breakdown.

BCAAs + GLUTAMINA + LYSINA

• Lysine is another of the essential amino acids, which we can only obtain through food.
• Ensures adequate calcium absorption.
• Helps maintain nitrogen balance in adults.
• Repairs cells damaged by the effects of free radicals, being useful in delaying cell aging.
• Helps form collagen (which is part of cartilage and connective tissue).
• Useful in the production of antibodies.
• Stimulates growth hormone.

BCAA RATIO

The ideal proportion of BCAAs is 2.1.1 + Glutamine + Lysine

Currently, proportions such as 4.1.1, 8.1.1, 12.1.1 proliferate in the supplement market, leaving aside, perhaps for economic reasons or product profitability, Lysine and Glutamine that are normally purchased separately by users. of this type of products.

The 2:1:1 ratio is the most appropriate since higher proportions of Leucine can saturate the transporters they share, so the absorption of the rest would be impaired.

CONCLUSIONS

• BCAAs must be taken, they are not manufactured by the body.
• They are beneficial in every way, both at the health level and at the level of intensive training.
• BCAA+GLUTAMINA+LYSINA,
• It is the ideal complement for any sport, before, during and after the effort.
• Protects cartilage and connective tissue.
• Helps prevent neuronal diseases.
• Delays cell aging.
• Strengthens our immune system.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

When we talk about protein shakes, we usually know what we mean. In addition, the vast majority of athletes usually use it. Many times, however, the choice of protein shake is not the most appropriate, as are the moments and conditions of consumption. To learn more about them, it is important to dwell on their properties and types.

what is protein

The first thing you must be very clear about is what a protein shake or a protein supplement is. Rather, we need to know what a protein is, and the amino acids that provide us with proteins. The amino acids that the body breaks down and uses to regenerate and maintain body tissue are generally essential. That is, they are not produced in our body but are obtained through food. These essential amino acids are necessary for proper organ function.

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Protein provides us with the essential amino acids necessary to achieve the best shape.

When we exercise, we need to provide the body with essential amino acids to prevent muscle wasting and organ dysfunction. A healthy diet should provide us with the amino acids we need, but in many cases the body needs a plus, which is why we use protein shakes. However, to do it correctly, it is essential to know its methodology and operation.

What is a protein shake?

At this point, we must stop at what is the protein shake. In essence, they are made up of high concentrations of protein, which provides the body with the amount of amino acids it needs. You should not replace the usual diet since the additional proteins are a mere support when the muscles need to be kept in perfect condition.

When it comes to protein shakes, it should be noted that they come in the form of liquid-soluble powders. You can use water, juice, milk and any other drink you like. No preparation or cooking required, just mix and drink.

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The shake is a simple way to obtain the necessary protein intake, not just a perfect food supplement.

Shakes can be consumed by anyone, especially when playing sports. The downside to protein shakes is that we believe we should consume them every time we train to gain more muscle mass. All activities involve muscle wear, so both those who practice fitness in a traditional way and those who practice running can use these protein supplements.

Protein shake benefits

For this reason, we need to see the benefits of consuming protein shakes.

As mentioned above, protein shakes provide essential amino acids, especially branched chain amino acids that help repair muscle tissue.

Also, it’s one of the fastest and easiest ways to consume protein and helps reduce muscle loss during high-endurance activity.

They provide us with leucine, which helps the body’s protein synthesis. In addition, they provide glutamines that help us improve general muscle condition.

Protein shakes give us energy, the amount of amino acids we need, leave us more satisfied…

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Raises blood levels and is an immediate source of energy. In addition to helping you get the amount of protein you need, the shakes are low in sugar and fat, which helps you get amino acids in a healthy way without jeopardizing your weight.

Taking these shakes will increase the feeling of satiety and will prevent the feeling of hunger due to consuming food at the wrong time.

Consuming protein shakes helps reduce the effects of free radicals released as a result of exercise-induced oxidation, helping to increase glutamine levels, one of the body’s major antioxidants.

Different types of proteins

Taking into account these considerations regarding the benefits of consumption, it is necessary to focus on the different types that you can find on the market and the best time to consume each one.

Whey or whey protein

First of all, the queen of proteins, whey or whey protein. It is made with the most consumed protein derived from whey. This type of protein provides a large amount of essential amino acids. In addition, due to their high biological value, they are easily absorbed, which is why it is usually taken after or during sports activities to provide the body with what it needs to recover.

There are three types of whey protein: protein concentrate, protein isolate, and hydrolyzate. The three differences are the processes by which the whey is obtained and passed through.

Whey protein is the star, followed by casein, eggs, meat, and plant-based.

casein protein

Next is casein. It’s kind of a sustained release protein. In addition, although it is obtained from milk, it is slow to digest, so it is recommended, when it is not accompanied by food, to consume it at night or during the day. This will help maintain muscle fiber nutrition for longer and speed up recovery.

protein release sequence

The third type emphasizes sequential release proteins. They are composed of a mixture of different types of proteins that have different types of assimilation and are released into the blood, such as casein and whey. This type of protein achieves an absorption sequence at the time when the concentration of amino acids in the blood is high compared to other low times. They can be taken throughout the day. They are usually used as a dietary supplement to achieve the overall contribution that the body needs.

egg protein

Another type of protein that is consumed in a shake is eggs. Specifically, it is known as albumin and is the second most popular after lactic acid whey. It has a high biological value and is very well absorbed in the body. Provides the essential amino acids necessary for muscle recovery. Due to its continuous release into the blood, it is usually taken with food or at any time. You don’t have to take it only when you exercise.

meat protein

On the other hand, there are meat proteins. Its quality is similar to that of whey, with the only exception that it does not contain lactose. They are one of the best options, especially for intolerant people. Since they are quickly assimilated, their consumption is the same as that of lactic acid whey. It is recommended to take it after and during exercise to start muscle recovery quickly enough.

vegetable protein

Lastly, go for a plant-based protein shake. They are obtained from rice, soybeans, peas or cannabis. They are the perfect replacement for animal-based proteins, which continue to have a high biological value and provide almost all the amino acids necessary for proper muscle function, but are used by vegans and vegetarians. It is most often used as a supplement to a vegetarian diet, but any type of person can consume it without problems.

It is always good to consult with a medical professional when using these types of supplements. Also, keep in mind that everyone in the daily diet should consume approximately 0.7 grams of protein per kilogram of body weight. For sports activities, the consumption increases to 1.4-2 grams per kilogram of body weight.

Some recipes to prepare with protein powder

The powdered protein that is used to prepare the shake is not only consumed in liquid form, but also helps to enrich the dish to be prepared and provides additional protein that provides more nutrients.

Therefore, we will highlight some recipes that can be made from protein powder.

• Homemade Fitness Cheesecake
• low calorie fitness tiramisu
• Simple Vegan Banana Pancakes Recipe
• Light zucchini pancakes
• Chocolate protein fitness galleta

Here are some examples of what we can do with healthy ingredients and protein powders.Although always keep in mind that protein powder is a supplement and should not be an essential ingredient.Whenever possible it is best to stick to a nutritious and healthy diet of natural form.