Infographics 2 MIN READ Mar 21, 2017

Rice Vs Roti: Which Is Better

Written By Ilma

Let’s first understand some EAAs crucial to achieving bodybuilding goals:

EAA Function Dosage Natural Sources Side-Effects in case of over-dosage
Lysine Used for building muscles and tissues. Helps absorption of calcium, promotes production of enzymes, hormones, antibodies, also Creatinine. Helps during workout  against fatigue and extreme stress. 12 mg per kilogram of  body weight, per day. Leafy vegetables, legumes such as soybeans, green beans and fruits like pears, papaya, bananas and apple, Meat and poultry products. Possible allergic reactions, nausea, stomach cramps and diarrhea. 
Phenylalanine Affects mood & intensity, thus boosts mental energy essential for bodybuilding purposes. Regenerates damaged tissues. Increases Vitamin D absorption from sunlight. 14 mg per kilogram of  body weight. Meats, eggs, legumes, seeds and nuts. Can cause higher blood pressure, headaches, nausea, heart trouble and nerve damage. Not suitable for pregnant females or lactating mothers.
Methionine Supports  healthy liver, also used as an anti-aging supplement. Relieves muscular pain. Increases muscle mass and helps in muscle growth. Eliminates fat. 12 mg per kilogram of  body weight. Meat, fish, beans, eggs, garlic, lentils, onions, and seeds. Brazil nuts are an excellent source. Even yummy yogurt is an excellent source. Can cause nausea, vomiting and drowsiness. Also, can cause allergic reactions.
Threonine  Boosts immune system. Prevents build up of fat in liver. Supports normal growth and development. Essential in maintaining proper protein balance. Helps reduce muscle contractions. Safe to take upto 6 gms a day. Meat, eggs, dairy products, cottage cheese, and fish. Also found in leafy vegetables, lentils. Can cause nausea, upset stomach , headache, skin rashes.
BCAAs(Leucine, Isoleucine, and Valine) Help in muscle growth and prevent fatigue. Prevent injury and muscle break down during an intense workout. Enhance recovery post workout. 20 gms a day(in prescribed balanced ratio). Best sources are protein, eggs and egg whites, meat, beans, lentils etc. None as such, unless you have a medical condition.


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