In this video we will talk GENERICALLY about branched amino acids and we will give a GENERAL FLOURING on their CHEMICAL NATURE, on their FUNCTIONS, on METABOLISM and on the FOOD SOURCES that characterize them. I warn all the most EXPERIENCED LISTENERS that in this video we will NOT go into too much detail and that for further INFORMATION a video entitled: INTEGRATION OF BRANCHED AMINO ACIDS: SPORT AND HEALTH will soon be available.
Amino acids are CHICALLY defined QUATERNAR COMPOUNDS, as their BASIC structure is mainly based on the bond between Carbon, Hydrogen, Oxygen and Nitrogen. As can be seen on the slide, EACH amino acid DIVERSIFIES for the type of RADICAL group (which may also contain other elements of the periodic table) which distinguishes both the FUNCTIONS and the specific REACTIONS. The BRANCHED ones are 3, respectively LEUCINA, ISOLEUCINA and VALINA and, as can be easily deduced, make use of a COMPLEX and ARTICULATED radical. Amino acids are the BRICKS that make up proteins BY JOINING and INTERACTING by means of VARIOUS chemical bonds (such as PEPTIDE and DISULPHIDE). In the various forms of life, proteins represent the essential constituents for structuring: tissues (for example muscle, bone and skin), blood, immune cells, hormones, neurotransmitters, etc. Among the various amino acids, 9 or 11 (depending on the HUMAN biological age) are defined as ESSENTIAL (since the body is NOT able to synthesize them independently and must necessarily take them with the diet). Well, the branched ones NOT ONLY fall into this category ... but they constitute about 35% of the ESSENTIALS that structure the skeletal muscle.
The amino acids known to date are very numerous, even several hundred, and they all perform different functions. However, those involved in protein synthesis (called ORDINARY) are 20; of these, 9 or 11 are essential and only 3 SHOW a BRANCHED radical group. The latter represents the KEY element of the FUNCTIONS of Leucine, Isoleucine and Valine which, in addition to being PLASTIC, in case of IMPELLENT NEED, can be used to produce energy DIRECTLY inside the muscle cells (therefore WITHOUT passing through the LIVER). The other amino acids, on the other hand, not being branched, enter the path of NEOGLUCOGENESIS; this mechanism takes place within the liver cells and involves their conversion into GLUCOSE. Obviously it is a rather slow process, as it subordinates: 1_ to the blood TRANSPORT of the molecules in and out of the liver, 2_e to the transition of the same in the tissues.
An adult male of average build contains about 12kg of TOTAL protein; of these, a part composes the skeletal muscles and is as RELEVANT ... as the subject's musculature is DEVELOPED. Compared to the total proteins, out of a total of 12kg, it is estimated that (over the course of the day) about 250g are subject to TURNOVER (or replacement). This process, contrary to what many may believe, DOES NOT provide for the ELIMINATION of the broken down amino acids; quite the opposite! ESPECIALLY in the presence of certain metabolic and hormonal factors (such as trauma, growth, recovery after illness, etc.), it provides for MAXIMUM RECYCLING of dismantled MONOMERS. This means that the liberated amino acids are mostly RE-COMBINED… and replaced ONLY in case of need! Ultimately, the body's demand for branched amino acids essentially depends on: 1_ HOW MANY are LOST in the TURNOVER, 2_and HOW MANY are oxidized in the energy production of the muscle. High percentages of muscle depletion occur especially in the case of: 1_malnutrition (especially protein, for example in some cases of anorexia nervosa), 2_ prolonged athletic efforts beyond the normal thresholds (e.g. iron man triathlon, marathons, professional cycling stages, etc. .), 3_diets of the sportsman with REDUCED content of CARBOHYDRATES (or the very famous ketogenic ones), 4_and more often the combination of several factors. On the contrary, as a rule (ie in the case of a balanced diet, without pathologies and in the presence of "ordinary" sporting activity), considering that the branched forms are the MOST essential amino acids present in food, their deficiency is almost IMPOSSIBLE.
We have already said that these are the most present essentials in nature, therefore it is not surprising that the foods richest in Leucine, Isoleucine and Valine are those characterized by considerable quantities of HIGH BIOLOGICAL VALUE proteins (as the main source of essential amino acids). These are basically eggs, milk, and its derivatives… followed by meat and fish products. Many listeners will already know that branched chain amino acids are the subject of dietary supplementation and ESPECIALLY in the sports field. They are mainly available in tablets and liquids, suitably made up of Leucine, Isoleucine and Valine in a ratio of 2: 1: 1. The dosage recommended by the World Health Organization is 5g per day for no more than 6-8 weeks, BETTER if in the ratio already specified and in association with vitamins B1 and B6. Food supplementation with branched amino acids will be the topic of the next video, in which we will describe more accurately: under what circumstances, with what objectives, in what way and how it is contextualized in the ordinary diet.
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