Fitness Guide to Amino Acids
Proteins are essential macronutrients and play a crucial role in numerous vital processes. They consist of a variety of amino acids that serve as building blocks for muscles, organs, enzymes, and hormones. Without an adequate protein intake, growth, regeneration, and overall health of the body would be impossible.
The body needs approximately 20 different amino acids to function optimally. Nine or eight of these are considered essential because the body cannot produce them on its own. Therefore, they must be obtained through food.
1. Essential Amino Acids (EAAs)
The essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Histidine supports the production of the neurotransmitter histamine, which is needed for the immune system, sleep, and digestion. However, histidine is often considered non-essential because it is mainly needed by infants and younger adults.
Isoleucine, on the other hand, is involved in muscle metabolism and supports the immune system. It is also responsible, among other things, for the production of hemoglobin, the red iron-containing complex in blood cells.
Leucine, on the other hand, helps produce protein and growth hormone and supports the repair and growth of muscle tissue, wound healing, and the regulation of sugar levels.
Lysine is involved in hormone and energy production and plays an important role in calcium absorption and the immune system, such as fighting infections.
Methionine aids in tissue growth, metabolic function, and detoxification. It also supports the absorption of important minerals such as zinc and selenium.
Phenylalanine is needed by the body for the production of dopamine and adrenaline, which increase cardiac output and respiratory volume, as well as noradrenaline, which promotes rapid alertness and concentration under stress. It is also involved in the synthesis of other amino acids.
Threonine is found in collagen and elastin, which are essential for the structure of skin and connective tissue. It is also involved in the formation of blood clots, which are responsible for stopping bleeding, and in lipid metabolism.
In addition, the amino acid tryptophan helps maintain nitrogen levels in the body and helps produce the hormone serotonin, which is responsible for regulating mood, appetite and sleep.
Last but not least, valine plays an essential role in muscle growth, tissue regeneration and is involved in energy production.
2. Branched-Chain Amino Acids (BCAAs)
The group of branched-chain amino acids, or BCAAs, includes valine, leucine, and isoleucine. They are primarily known for their anti-catabolic effects, meaning they prevent muscle breakdown. They are therefore responsible for stimulating protein synthesis and thus promoting muscle growth.
In addition to the nine essential and three branched-chain amino acids, there are eleven other amino acids that are considered conditionally or non-essential.
3. Conditional and non-essential amino acids
Conditional and non-essential amino acids include alanine, arginine, asparagine and aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. These eleven amino acids are responsible for, among other things, the breakdown of food, the repair and growth of muscles and tissue, and the production of hormones and neurotransmitters. They also play a role in maintaining healthy skin, hair, and nails and support the immune system.
They are therefore considered conditionally or non-essential because they can largely be produced by the body itself, unlike the nine essential amino acids.
To get the most out of your diet, ensure you eat a balanced diet with whole foods and complete protein sources that meet your needs for all nine essential amino acids.
Another alternative are protein shakes such as whey protein, which provide you with complete protein between meals and especially around workouts.