What are amino acids and which ones are necessary for you.
It is useful to know the facts about these important peptides and understand what they can and cannot do in your body in order to balance your nutrient intake and achieve your health and fitness goals.What are amino acids?
Amino acids are organic compounds that combine to form proteins. Proteins provide the main structural components of our muscles, brain, nervous system, blood, skin and hair. Protein is also essential for acid-base and fluid balance in the body and helps to transport oxygen, fats and important vitamins and minerals. Amino acids are known as the building blocks of protein. Proteins, in turn, are necessary for many structures and functions of our body.
What do amino acids do? Protein is an important macronutrient that we consume with products such as meat and poultry. The human body uses amino acids from protein to perform important body functions, such as:
* Food breakdown: When protein is consumed and broken down during digestion, amino acids remain in the body.
* Promotes muscle growth: acids are absorbed in the muscles, increasing strength and endurance.
* Tissue repair: If muscle tissue is damaged as a result of physical activity, amino acids are produced that stimulate the synthesis of muscle protein and help in recovery.
Our body needs 20 different amino acids. Together, these amino acids add up to combine in an almost infinite number of ways.
Amino acids make up enzymes that facilitate countless chemical reactions in our body. They carry nutrients and other necessary molecules through our blood and through cell membranes and transmit signals from one part of the body to another. In addition, the antibodies that protect us from diseases are proteins. After all, there are too many protein tasks to count.
Types of amino acids
Essential amino acids
Of the 20 amino acids that we need, our body can produce 11. The other nine we must consume through nutrition. They are called essential amino acids because we have to eat them. The nine essential amino acids include:
· Histidine
* Isoleucine
· Leucine
* Lysine
* Methionine
* Phenylalanine
* Threonine
· Tryptophan
· Valin
Interchangeable amino acids
11 interchangeable amino acids are produced by the body. This includes:
· Alanine
· Asparagine
· Aspartic acid
· Cysteine
* Glutamic acid
* Glutamine
* Glycine
· Proline
* Serin
· Tyrosine
Branched Chain Amino acids
There are some amino acids that are called "branched chain amino acids" or BCAAs. You may have heard that athletes and bodybuilders refer to BCAA supplements or products containing branched chain amino acids.
These amino acids are metabolized in the muscles and are believed to have the greatest impact on muscle development.
Conditional amino acids
There is also a situation when an amino acid or other nutrients can be "conditionally irreplaceable". This means that the amino acid has become indispensable because the body has difficulty producing it due to a disorder, illness or aging.
Cysteine is sometimes considered a conditional amino acid in some populations, including infants, the elderly, and people with certain diseases.
The health benefits of amino acids
Scientific studies have studied the benefits of amino acids, especially branched chain amino acids, in the body. Most of these studies focus on BCAA supplementation and whether it is necessary for optimal athletic function or performance.
Muscle building
The most widely advertised benefit of branched chain amino acids is the improvement of muscle development. Many reports have shown that BCAA supplements have benefits. The results were consistent with other studies and showed that when athletes consume a drink containing BCAA immediately after training with weights, they improve muscle function.
However, other research reports question the extent of the benefit, citing the impact of the massive dietary supplement industry on scientific research. In addition, researchers disagree on whether BCAAs can bring any benefits during periods of calorie restriction. Although BCAA supplements are widely accepted as an effective method for achieving optimal muscle growth, it is important to remember that simply buying and using supplements will not make your muscles gain strength and size. It is necessary to follow a comprehensive training and nutrition plan.
The inclusion of branched chain amino acids in a comprehensive program of strength training and nutrition can help improve the stimulation of muscle protein synthesis and accelerate muscle development.
Muscle recovery
It is also widely believed that branched chain amino acids improve muscle recovery after sports or intense exercise. Delayed muscle soreness (OBM) is a condition experienced by many people who engage in heavy physical exercises for 24-48 hours after a strenuous workout. This can reduce performance, especially when the muscle pain is severe.
Studies have shown that BCAA supplementation can be a useful strategy to accelerate muscle recovery and reduce OBM after strenuous strength training. A BCAA supplement can help endurance athletes to reduce muscle damage.
Using BCAA is better than passive recovery or rest after various forms of grueling and destructive exercise.
However, it is important to keep in mind the benefits of BCAA. Although BCAAs are known to be beneficial for muscle development, their ability to reduce muscle damage caused by weight training is only effective under certain conditions. These conditions included high BCAA intake, supplementation for 10 or more days, and muscle damage that was described as mild or moderate.
There is some evidence that BCAA supplements can help reduce muscle damage caused by strength training or endurance training.
Immune function and treatment of diseases
The researchers studied the role of branched-chain amino acids on immune function and the treatment of diseases.
One study examines the role of BCAA in muscle atrophy disorders. Scientists have concluded that they can have a therapeutic effect in chronic kidney failure.
New strategies and further research are needed to understand the role of these amino acids in cases of liver cirrhosis, urea cycle disorders, burns, injuries, sepsis and cancer.
Improved liver function
There is some evidence that amino acids can improve liver function. Adding branched-chain amino acids can help people with chronic liver disease cope with its symptoms. Patients with advanced liver disease and low concentrations of BCCA who received a clinical BCAA supplement showed positive results.
Recommended consumption
Adults should consume at least 0.8 grams of protein per kilogram of body weight per day. You won't believe it, but most of us consume enough protein.
The amount of each of the nine amino acids is different.
· Histidine: 14 mg
* Isoleucine: 19 mg
* Leucine: 42 mg
* Lysine: 38 mg
* Methionine (and cysteine): 19 mg
* Phenylalanine (and tyrosine): 33 mg
* Threonine: 20 mg
* Tryptophan: 5 mg
* Valine: 24 mg
Although it is unlikely that you will be able to manage (and distinguish) the intake of certain amino acids, you can make sure that you are consuming enough total protein, and choose reasonable protein sources.
Foods with a high content of amino acids
Although the bulk of the research on essential amino acids, especially branched chain amino acids, is focused on supplements, many nutrition experts will tell you that the best way to consume BCAA is through a daily diet.
When you consume foods containing amino acids, you not only benefit from other nutrients contained in the food, but also gain confidence that you know exactly what you are eating.
Foods containing all the essential acids in quantities proportional to our needs are called full-fledged proteins. Good sources of complete proteins usually include:
* Animal products, such as meat, poultry, eggs, seafood and dairy products.
· Chia seeds
* Soy
* Quinoa
Although most full-fledged proteins are obtained from animal products, those who adhere to a vegetarian diet can rely on certain plant-based proteins to meet their needs. The key point is to combine additional incomplete proteins to create a complete protein.
If you want to specifically increase your intake of branched chain amino acids, there are several plant-based options to choose from. Good sources of plant and animal BCAAs include:
* Brown rice
* Chickpeas · Lentils
* Lima beans
* Meat products
* Milk (especially whey in milk) · Nuts (almonds, Brazil nuts and cashews)
* Soy Protein
Despite the fact that most of us consume enough protein, we cannot choose sources that provide all the essential amino acids.
Frequently Asked Questions
What are the benefits of amino acid supplements?
Since health experts recommend meeting your need for amino acids from food sources, you may not need amino acid supplements unless they are recommended by your doctor. If you decide to take supplements with amino acids, you can increase the level of nitrogen in your body. Amino acid supplements can also help maintain an adequate level of amino acids in your muscles.
Can amino acids be harmful to you?
Health experts warn that adding amino acids to food can be dangerous for your health. However, pharmacological or clinical supplements under the supervision of a doctor should be safe.
Result
Amino acids play an important role in your body, especially when it comes to muscle development. Essential amino acids are especially important because we need to consume them in our diet. Branched chain amino acids are of particular interest to athletes because of their supposed effect on muscle growth and recovery.
However, there is no need to buy or use supplements to get the necessary amino acids. It may be tempting to buy a BCAA supplement in the hope of building muscle mass or achieving the desired athletic results.
Remember that in order for your body to work at an optimal level, you need a comprehensive plan that includes proper training and recovery, as well as good nutrition.
