Aspartic acid is one of the 20 essential amino acids in the body. It exists both in free form and as a constituent component of the protein. Promotes the transmission of nerve impulses from the central nervous system to the peripheral. It is part of many dietary supplements used by athletes.
Characteristic
The chemical formula of aspartic acid is transparent crystals. The substance has other names - amino succinic acid, aspartate, aminobutanedioic acid.
The maximum concentration of aspartic acid is found in the cells of the brain. Thanks to the stimulating effect on the cells of the central nervous system, it improves the ability to assimilate information.
Reacting with phenylalanine, aspartate forms a new compound used as a food sweetener - aspartame. It is an irritant to the nervous system, therefore supplements with its content are not recommended for use in children whose nervous system is not completely formed.
Significance for the body
Strengthens the protective functions of the body by increasing the amount of immunoglobulin and antibodies produced.
- Fights chronic fatigue.
- Participates in the formation of other amino acids necessary for the normal functioning of the body.
- Promotes the delivery of minerals to DNA and RNA.
- Improves brain function.
- Normalizes the work of the nervous system.
- Removes toxins from the body.
- Helps fight stress and depression.
- Participates in the process of converting carbohydrates into energy.
Forms of aspartic acid
The amino acid has two main forms - L and D. They are mirror images of each other in molecular composition. Often, manufacturers on packages with additives combine them under one name - aspartic acid. But each form has its own functionality.
The L-form of the amino acid is found in the body in much larger quantities than D. It is actively involved in protein synthesis, and also plays a leading role in the elimination of toxins, especially ammonia. D-form of aspartate regulates hormone production, improves brain function. Mostly found only in the body of an adult.
L-shape meaning
It is widely used for the production of proteins. Accelerates the process of urine formation, which contributes to the speedy elimination of toxins from the body. The L-form of aspartic acid is actively involved in the synthesis of glucose, due to which more energy is generated in the body. This property is widely used among athletes who, due to intense exertion, require an enormous supply of energy in their cells.
D-shape value
This isomer contributes to the normal functioning of the nervous system, and also plays an important role in the reproductive function of women. The maximum concentration is reached in the brain and organs of the reproductive system. Optimizes the production of growth hormone, and also accelerates the synthesis of testosterone, which increases the body's endurance. Thanks to this effect, aspartic acid has gained popularity among those who regularly play sports. It does not affect the rate of muscle growth, but it allows you to increase the degree of stress.
Amino acid in sports nutrition
As mentioned above, aspartic acid affects the production of hormones. It accelerates the synthesis of growth hormone (growth hormone), testosterone, progesterone, gonadotropin. Together with other components of sports nutrition, it helps to build muscle mass and prevent a decrease in libido.
Due to its ability to break down proteins and glucose, aspartate increases the amount of energy in cells, compensating for its expenditure during exercise.
Food sources of acid
Despite the fact that the amino acid is produced by it independently during normal functioning of the body, with intense training the need for its concentration increases. You can get it by eating legumes, avocados, nuts, unsweetened fruit juices, beef and poultry.
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Biologically active additives
The diet of athletes does not always meet the need for aspartate. Therefore, many manufacturers offer dietary supplements that include this component, for example:
- DAA Ultra by Trec Nutrition.
- D-Aspartic Acid from AI Sports Nutrition.
- D-Aspartic Acid from Be First.
Due to the increase in the rate of hormone production, it becomes possible to increase the load, and the body's recovery process is also accelerated.
Dosage
The recommended intake of the supplement is 3 grams per day. They must be divided into three doses and consumed within three weeks. After that, you need to take a break of 1-2 weeks and repeat the course again. At the same time, it is necessary to maintain the training regime, gradually increasing the load.
Release form
For use, you can choose any convenient form of release. Supplements come in powder, capsule, and tablet form.
Contraindications
Due to the fact that in a young healthy body, the amino acid is produced in sufficient quantities, it is not necessary to use it additionally. Its use is especially contraindicated in lactating and pregnant women, as well as children under 18 years of age.
Compatibility with other sports nutrition components
For athletes, an important factor in the use of supplements is their combination with other components of the diet. Aspartic acid does not suppress the action of the active components of sports nutrition and goes well with various proteins and gainers. The main condition is to take a 20 minute break between doses.
The amino acid should be taken with caution with other drugs that increase the production of the hormone testosterone, otherwise there is a risk of hormonal disruption.
Side effects and overdose
- The amino acid can cause excess testosterone production, leading to acne and hair loss.
- An increase in the amount of estrogen in the blood can reverse the effect and decrease libido, as well as cause inflammation of the prostate.
- With an excess of aspartic acid, excessive excitability of the nervous system and aggression may occur.
- It is not recommended to take the supplement later than 6:00 pm as it suppresses melatonin production.
- An overdose of amino acids leads to disturbances in the functioning of the nervous system, flatulence, indigestion, thickening of the blood, severe headaches.
