Аминокислоты в спорте: что реально работает?

🎥 Amino acids in sports: what really works? 1. Glutamine ✅ What it does: Muscles use it to neutralize ammonia during training. A decrease in blood levels can weaken the immune system (immune cells use glutamine as energy). ❌ What it does NOT do: Supplements do not restore immune function. Do not improve performance. 💪 The only proven effect: Reduces muscle soreness (0.3-1.5 g / kg of weight), but the doses are high, and the effect is weak. ❗ Conclusion: Glutamine is only for pain relief, but it is not beneficial. 2. BCAA (leucine, isoleucine, valine) ✅ What it does: Leucine stimulates protein synthesis (2.4-3 g per serving). May reduce muscle soreness (but not significantly). Temporarily reduce muscle breakdown during exercise (3-6 g before/during exercise). ❌ What they do NOT do: Do not accelerate muscle growth in the long term. Useless if there is enough protein in the diet (25-30 g of protein gives the same effect). ❓ Why they are popular: Historically (athletes used to analyze the composition less). Marketing. ❗ Conclusion: BCAA is an outdated supplement. It is better to get amino acids from protein or EAA (essential amino acids). Bottom line: Glutamine is only for reducing muscle soreness, but unreasonably expensive. BCAA - do not affect muscle growth, are useful only as temporary support or a tasty drink. The best alternative: sufficient protein (25-30 g per serving) or EAA (but they are less promoted). 🎯 The gist: Most of the effects of amino acids are marketing. The basis is complete protein in the diet. 🔔 Don't forget to subscribe to our channel and click the bell so you don't miss new releases! Leave your comments, ask questions and share your opinion on what you've learned. Guest: Dmitry Yakovina: ►INST:   / dmitryyakovina   Host: Sasha Evseev: ►INST:   / evseevsasha__   ►TG: https://t.me/evs_1channel ► Useful BOT with HRT and PCT: https://salebot.site/evsmainbotlink_1... Timing: 00:00 Amino acids in sports: what really works? 01:26 Do you need amino acids for it? The importance of glutamine. 06:20 Glutamine: myths and reality. 13:40 What is BCAA for? Has its effectiveness been proven? 17:38 The function of leucine. 22:45 How much protein should you take? 24:02 BCAA vs EAA - which is more effective? 35:45 Excessive BCAA consumption. 36:46 How do EAA replace protein in the diet? 39:08 More effective use of EAA. 43:49 Results. 📌 Interesting video: Strength and energy: Which supplements are the most effective?    • Сила и энергия: Какие добавки самые эффект...   Protein for athletes: How to correctly calculate the norm and avoid mistakes when choosing?    • Белок для спортсменов: Как правильно рассч...   Our resources: ► TELEGRAM CHANNEL: https://phlurl.com/bb ► VK: https://vk.com/bodyofsteel ► INST:   / realsteel_official   For advertising, joint videos, ideas, etc.: ► Mail: [email protected] ► Telegram: https://t.me/evseevsasha #podcast #interview #bodybuilding #sport #health #supplements #amino acids