l-tryptophane

L-TRYPTOPHAN: PRESERVE YOUR MENTAL STRENGTH

10 September, 2012 | Written by Recuperat-ion Recuperat-ion
Article by David
Padaré, dietician nutritionist
THE L-TRYPTOPHAN, MOST RARE AMINO ACIDS IN OUR BODY
The term
“protein” is widespread. Everyone knows that proteins are essential
for our body to renew our cells and tissues. To make its own proteins, our body
needs materials, which are mainly found in food called the amino acids (a protein
is a sequence of twenty different amino acids).
Among the twenty
different amino acids, 8 are considered essential because there are only found
in our diet (our body cannot produce them if necessary). L-Tryptophan is one of
the eight essential amino acids, which are involved in producing our own
proteins. It is the rarest amino acids in the human body (its share represents
1% of total amino acids in the body).
 L-TRYPTOPHAN BASE MATERIAL OF SEROTONIN
L-Tryptophan is used
to make a specific protein in neuronal cells, called serotonin
, and without
having a “plastic” basic function (such as those used to renew our
cells and tissues).
Serotonin is in fact a
hormone, in other words a specific protein which has the particularity to move
in the body and transmit information (and thus inducing a response). Serotonin
is a neurotransmitter because it transmits information to our central nervous
system (brain), information that generates specific responses in our body.
These responses have a direct influence on:
    
Thermoregulation (production and loss of body heat)
    
Eating behaviors
    
Sexual behavior
    
The sleep-wake cycle (via the resynthesis of melatonin, the hormone of sleep)
    
Pain
    
Mood, anxiety
    
Motor control
Therefore serotonin
can be described as a “calming hormone”, opposed to adrenaline, which
is the “emergency hormone”. Situations such as a low calorie diet,
sports fatigue, a change of season can lower the serotonin levels, resulting in
an increase in stress, mental fatigue, sleep disturbance, a strong taste for sweet….
THE L-TRYPTOPHAN IN FOOD

Credit: Nico Beck – Alpe d’Huez Triathlon
L-Tryptophan is an
amino acid provided ​​only by food supply
rich in protein. All contain a small amount, but few contain a big amount, explaining
its relative scarcity (accentuated by its fragility during cooking). The main
providers of L-Tryptophan in our daily diet are:

  • Egg protein

  • Animal proteins
    (meat, poultry, fish)

  • Milk protein (total
    or hydrolyzed milk whey protein)

  • Vegetable proteins (cereals,
    soy, legumes, dried fruits, cocoa)

MODE OF ACTION OF L-TRYPTOPHAN AND LIMITING FACTORS
Once crossed the
intestinal barrier, L-Tryptophan is transported to the hematoencephalic barrier
(brain barrier). Its penetration into the brain initiates the synthesis of
serotonin by neurons. The production of serotonin in the brain varies directly
with the transport of tryptophan in it.
Some factors foster
the transport of tryptophan in the brain and thus the release of serotonin:
The drop in the blood
level of the 3 ramified amino acids or bcaa (isoleucine, leucine, valine), who
are competing at the brain barrier
Sugar, sugar products
(which explains their “soothing” effect)
Others, however,
inhibit the transport of tryptophan in the brain and thus the release of
serotonin:
Foods high in proteins
(which explains why they foster awakening)
  
INTEREST OF L-TRYPTOPHAN SUPPLEMENTATION
L-tryptophan
supplementation involves a “Free” molecular form, meaning that it does not
need a transporter (at the opposite of L-Tryptophan extracted from common food
proteins), which maximizes its action.
The interest of such
supplementation is evaluated in terms of its impact on the synthesis of
serotonin in the central nervous system. The benefits of serotonin release can
be grouped into four main points:

  • Pain reliever (analgesic
    effect)

  • Psychic healing
    (regulation of mood, anxiety)

  • Satiation effect

  • Better sleep

For athletes, all
these elements contribute to a better management of fatigue and greater mental
relaxation between periods of exercising. This results in greater savings
mental strength, a substantial advantage to maintain the commitment level
required during training or competitions.
Dietician
nutritionist specialized in preferred disciplines such as endurance sports and
outdoor running, trail running, cycling, triathlon, swimming….
David Padare
accompanies many athletes in their diverse and varied challenges: ultra trail,
trails stages, marathons, 100kms, 24h….
Member of AFDN
(French Association of Dietitian Nutritionist) and nivernais network RESEDIA
for support of DIABETES and OBESITY, therefore he also put his knowledge to the
treatment of pathologies such as obesity, diabetes, heart disease, food allergies…
Find David in
magazines such as Running Coach et Cyclo Coach Cyclosport, Running attitude
trail magazine running 100%feminin, nutricycle.comcourirdeplaisir.com, nutritiondusportif,
traileur outdoor zsport.com…..
Nuteoconsult is the
structure founded to bring together expertise from various backgrounds (diet,
coach, mind trainer…) for a single purpose: to provide simple and clear
answers to each level of practice.
Recuperat-ion – Hydration and Nutrition Experts

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