Manage Your Amino Acids

amino acids

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

To put it simply, protein is an assembly of amino acids which means that you have to eat protein so that your body can have amino acids. There are a total 20 amino acids, 8 are essential and 12 nonessential. Be careful, nonessential amino acids are also needed. When you see an amino acid with the word « star », it means that it’s an important amino acid to be in shape.

What we call essential amino acids are those that our body doesn’t not produce. That’s why you have to look for them from an outside source. This outside source is the food you eat in the form of meat, egg, fish, dairy product, etc. And it’s possible that the outside source is whey protein powder in concentrate, isolate or hydrolyzate form.

Each amino acid has one or more important functions that’s why I’m only going to talk about important functions to be in shape.

amino acids table

Essential amino acids

Here are the 8 amino acids :

Lysine

This amino acid transports calcium to your body and reduces the tryglycerin’s rate.

Isoleucine, Leucine and Valine are BCAA (amino acids star)

These 3 amino acids have the function of giving energy, repair muscle tissue, anticatabolic, helps in congestion (pump) and helps burn fat.

Methionine

This amino acid is an antioxidant, helps in burning fat in the liver.

Threonine

This amino acid creates elastin and collagen, it’s for the skin. This is beneficial for slowing down old age.

Phenylananine

This amino acid increases alertness.

Tryptophane (amino acids star)

This amino acid reduces appetite and promotes sleep. It’s also a precursor of serotonin, that is to say gives you a good mood.

Nonessential amino acids

Here are the 12 amino acids :

Histidine

This amino acid helps recovery and growth.

Arginine (amino acids star)

This amino acid is the Viagra of amino acids. It’s also the precursor of nitric oxide which helps with congestion.

Glutamine (amino acids star)

This amino acid helps to be focus, to have more energy and helps with recovery.

Aspartic acid

This amino acid increases testosterone but is not definitive. There has been a lot of scientific studies concerning this amino acid but unfortunately, it has not been 100% proven that aspartic acid naturally increases testosterone. This is why it’s interesting to read the latest scientific studies on amino acids because we’ll discover new things.

Gutamic acid

This amino acid is a neurotransmitter and it’s also used as a fuel of the brain.

Cysteine

This amino acid a detoxifier for the liver, fat burner and antioxidant.

Ornithine (amino acids star)

This amino acid derived from arginine. It increases your growth hormone, increases your sleep and gives you more vitality.

Glycine

This amino acid increases your energy and helps the synthesis of creatine.

Proline

This amino acid protects your joint.

Serine

This amino acid increases your energy, your memory and focus.

Taurine

This amino acid increases your energy, focus and endurance.

Tyrosine

This amino acid is important for the body because it regulates your hormones which are dopamine, epinephrine and adrenaline.

Amino acid derivatives

These amino acids are not part of the list of essential and nonessential amino acids because they derive from these 2 lists.

L-Carnitine (star)

This amino acid derives from Methionine and Lysine. This increase your energy, helps burn fat in your liver and burns fat.

Citrulline Malate (amino acids star)

This amino acid derives from Arginine which allows you to produce more Arginine in your body, helps to create more nitric oxide, more vasodilatation, more congestion, more endurance and more recovery buffer of lactic acid.

Choline and Inositol

These amino acids derive from Methionine and Serine. This helps in burning fat in the liver, helps to focus and it’s a fat burner.

amino acids food source

amino acids food source bcaa

If you don’t read my article about protein, click here.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

P90X, Insanity, Weight Watchers, Shakology And Nutrisystem (part 2)

diet plan

I read a Nerd Fitness article  and there is good stuff.

There is more than 1 million fitness product and diet system. This is what I think of certain.

Shakeology

shakeology

Replace one of your meal each day with a shake. Shakeology’s shake pretend have « 70 nutritious ingredients to help to detox and protect the body of free radical damage and help against food carving and help to have a healthy libido » ».

Advantages

Like Nutrisystem and Weight Watchers, Shakeology is simple. Replace a meal with a shake and lose weight. I didn’t try but people say it taste good and it has a good source of protein and a nice amount of protein per shake with a little sugar.

If you travel, it’s easy to have a little shakeology’s powder to drink it to replace a meal.

Disadvantages

I don’t suprise people lose weight with this plan if they follow it exactly. They replace a meal (around 500-1000 calories) with a Shakeology’s shaker which is only 120-160 calories. It’s a reduction of caloric intake of 380-780 calories. Remember, just 500 calories less per day can have as result to lose 0.45kg (1lbs) per week.

For me, a meal of 120 calories is not good because you will be not satiated and not satisfied.

What happens when you don’t have Shakeology’s powder ou you don’t have acces to a blender or you’re traveling. Can you continue to consume the same amount of calories and maintain the same nutritious plan ?

Shakeology is good for people who want lose 4.5kg (10lbs) without changing lifestyle. It’s only for short term.

Juice cleanses

juice cleanses

Stop to eat and drink this juice during 3-10 days to detox your body and lose weight. There is a million of juice cleanses, the concept is to not eat and replace all meals by a juice of fruits or/and vegetables.

Advantages

Instead to eat food, you just going to drink liquid calories all day. Because you don’t eat a lot of carb and sodium ( because you don’t eat solid food), you can lose a huge amount of water. Losing water can cause weight loss but it’s temporary. It’s not like losing fat !

You will eat more fruits and vegetable than usual.

Disadvantages

I think during these 3 days where you will not eat foods, you will ve miserable. You will just drink some fruits/vegetabels juices instead meals. You will essentialy drink sweet water with fibers.

The most of weights you will lose during these 3 days will be water according to the amount of carbs, grains and sodium that you consume usually. This weight loss is false because it’s only water.

When you will eat solid foods, the weight will quickly return.

If you want to a detox, take some days to eat a lot of protein, spinard, broccoli and cauliflower. If you want make real change in your life, read the next.

Exercice and diet

exercice diet

Instead to buy some powder’s shake, receive foods at home or replace solid foods by liquid, there is a philosophy named « Exercice and diet ».

No need to buy some weird stuff but it requires make changes in your lifestyle. The goal is to move more than stay seated and eat more real foods than processed foods.

Advantages

Every sytem talked before are solutions to short term. « Exercice and diet » is done to change the lifestyle for all life.

Instead to dramatically change how you eat and move during 3 months, you must change small things which will have long term results.

  • Rather to do exercice with a DVD during 90 minutes everydays, start with a walk,

  • Rather to count points or receive foods at home, study to cook and eat real foods.

  • Rather than being dependent on something to have success, be independent to have success.

« Exercice and diet » is the best to have long term results, to have results for life. If you’re traveling you know the different type of foods, you know how to eat healthy outside home. If you don’t have access to a blender or you can’t receive foods at home, you know how to cook a basic meal. If you can’t use a DVD player, you can do a complete bodyweight training session in a room or in a park.

« Exercice and diet » doesn’t ask you to spend a lot of money or buy fancy stuff or buy pre-prepared foods. It doesn’t ask you to have several hyper strict weeks and once it’s over, back to old habits. People make me laugh when I see them before summer, during summer and after summer. Rather that you have a new version of you (like updates) : healthy and happy !

Disadvantages

The big « Exercice and diet » disadvantages is that requires commitment and changes. No shake, no foods receive at home, no DVD but instead you must take of your health.

There is also another challenge to have long term change in your diet. Eat cookies, cakes and muffins are bad for you. You need to change this to see results.

It’s simple to learn but difficult to apply for people who search short term results. Everybody know we need to do more exercices and stop to eat junk foods but we can’t force our brain to do this. It’s for this reason we need to educate ourselves about willpower.

Results aren’t instantaneous like a click. « Exercice and diet » results can often take several months of change before seeing solid results.

Did you have some experiences with others programs or diet system ?

-Steph

P.S : Do you want a free training program ? Click here