Amino acids play a very important role in all biological processes: from supporting metabolic function, to protecting the heart, to providing energy to the body. Nowadays, however, they have gained popularity especially for their decisive role in the creation and assimilation of proteins and the construction of muscle mass . But what do you really know about them? In this article we explain what types of amino acids exist, what they are for and where you can find them.
Types of amino acids
Amino acids are organic compounds that combine to form proteins , which is why they are an essential element when it comes to gaining muscle . Experts classify amino acids based on a variety of characteristics (including whether people can acquire them through diet) by dividing them into three large groups: essential, non-essential, and conditional . However, the classification as essential or nonessential does not really reflect its importance, since all 20 amino acids are necessary for human health; and, although some are “more” important than others, we cannot do without all of them.
Essential amino acids
Essential amino acids cannot be synthesized by the body , so they must be consumed through the food we eat or the supplements we take. There are eight:
- Leucine
- Isoleucine
- Lysine
- Threonine
- Methionine
- Phenylalanine
- Valine
- Tryptophan
Nonessential amino acids
Nonessential amino acids are produced by the human body , either from essential amino acids or from proteins. Nonessential amino acids include:
- Asparagine
- Alanine
- Arginine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Proline
- Wisteria
- Tyrosine
- Serine
Conditional amino acids
The conditional or “conditionally essential” amino acids to those that are not always essential, but that can become so at certain times because they are depleted during intensive exercise, illness or stress.
In this environment, the ability to replenish adequate levels of amino acids can be restricted, with potential implications for health and performance. Glutamine, tyrosine, and arginine are popular examples of “conditionally essential” amino acids that are incorporated into athletes’ dietary supplements so they can be replenished after intense exercise.
The classification of the additional amino acids depends on the structure of the side chain, and experts recognize five:
- Cysteine and Methionine (sulfur-containing amino acids)
- Asparagine, Serine, Threonine and Glutamine (neutral amino acids)
- Glutamic acid and aspartic acid (acid); and Arginine and Lysine (basic)
- Leucine, Isoleucine, Glycine, Valine and Alanine (aliphatic amino acids)
- Phenylalanine, Tryptophan, Tyrosine and Histidine (aromatic amino acids)
The 20 amino acids your body needs and their effects on the body
Next, we are going to explain one by one which are the twenty most popular and important amino acids of all the groups and the exact function they perform in your body:
- Glycine (G / Gly): Cuts DNA and produces different amino acids. It is one of the three most important glycogens.
- Alanine (A / Ala): Important source of energy for the muscle. One of the three most important glucogenic amino acids. The main amino acid of sugar metabolism. Stimulates the immune system by producing antibodies.
- Valine (V / Val): Essential for muscle development.
- Leucine (L / Leu): Beneficial for the healing of wounds in the skin, bones and tissues.
- I soleucine (I / Ile): Necessary for the synthesis of hemoglobin.
- Proline (P / Pro): Critical component of cartilage, helps the health of joints, tendons and ligaments. It keeps the heart muscle strong.
- Phenylalanine (F / Phe): Beneficial for a healthy nervous system. Improves memory and learning.
- Tyrosine (Y / Tyr): Precursor of dopamine, norepinephrine and adrenaline. Increases energy, improves mental clarity and concentration, can treat some depressions.
- Tryptophan (W / Trp): Necessary for the synthesis of the neurotransmitter serotonin. Reduces anxiety and some forms of depression, treats migraines and headaches, and stimulates growth hormone and sleep hormone
- Serine (S / Ser): Another of the three most important glycogens. Maintains blood sugar levels, and strengthens the immune system. Myelin sheaths contain serine.
- Threonine (T / Thr): Necessary for the formation of collagen. Helps prevent fatty deposits in the liver. Helps in the production of antibodies.
- Cysteine (C / Cys) : Protects against radiation, pollution and ultraviolet light. Detoxifying, necessary for the growth and repair of the skin.
- Methionine (M / Met): An antioxidant. Helps break down fat and reduce muscle degeneration.
- Asparagine (N / Asn): One of the two main neurotransmitters.
- Glutamine (Q / Gln): Essential to help keep blood sugar levels normal and stable. Helps muscle strength and endurance. Gastrointestinal function, provides energy to the small intestine.
- Lysine (K / Lys) : Component of muscle protein, necessary in the synthesis of enzymes and hormones. It is also a precursor to L-caratin, which is essential for the healthy functioning of the nervous system.
- Arginine (R / Arg): May increase endurance and decrease fatigue. Detoxifies harmful chemicals. Participates in the synthesis of DNA.
- Histidine (H / His): Found in high concentrations in hemoglobin. Treats anemia, has been used to treat rheumatoid arthritis.
- Aspartate (D / Asp) : Increases resistance and helps protect the liver; participates in the metabolism of DNA and RNA, the function of the immune system.
- Glutamate (E / Glu): Neurotransmitter that participates in DNA synthesis.
What foods can you consume to obtain them naturally?
Most of the amino acids that we need can be consumed through the diet, although it can sometimes be difficult to consume the correct amount and variety. Here are some examples of foods high in amino acids that you can start to include in your menus to take more natural amino acids.
Red meat
Lean meats, especially red ones like beef, are packed with amino acids. Lean cuts are generally contain more protein than fattier alternatives.
Fish and poultry
If you’re not a fan of red meat, poultry and fish are also packed with protein and amino acids. Chicken and turkey breast are equally popular, and fish like tuna, salmon, or halibut are all high in protein.
Eggs
Eggs have a fantastic amino acid profile and provide virtually pure protein with very little fat or carbohydrates.
Dairy products
Cheese and yogurt are also good sources of protein. Lower-fat varieties generally provide more protein per gram. Cottage cheese is widely consumed by athletes and bodybuilders who want a snack with high protein content and relatively low in calories.
Whey protein is another source of dairy protein that contains the full spectrum of amino acids . It has a high natural content of BCAAs (we will explain them below) and also glutamine, which makes it the perfect complement for active people, particularly those who do strength or resistance training.
Pseudocereals and seeds
Pseudo-cereals like quinoa or amaranth and soy products have complete amino acid profiles . Nuts, seeds, and legumes also provide good amounts of protein, although amino acid profiles aren’t always that varied and you must learn to combine them to get them all.
BCAA supplements, the best way to include amino acids in your diet if you are looking to gain muscle
If you struggle to get enough amino acids from your diet or if you are training intensely, or specifically to build muscle, a BCAA supplement may be the perfect solution for you.
The BCAAs, or branched chain amino acids, are the essential amino acids Leucine, Isoleucine, and Valine . Unlike normal, BCAAs are metabolized in the muscle, rather than the liver, and must be consumed through our diet.
Consuming BCAAs is believed to increase muscle growth, improve recovery from exercise, and the ability to withstand fatigue . BCAAs are especially popular with people who engage in a lot of high intensity activity due to their ability to protect muscle tissue, as well as to provide instant energy if needed during bouts of intensive exercise.
Although all amino acids have specific roles and functions in the body, numerous studies suggest that BCAAs play a vital role in the maintenance of muscle tissue and protein synthesis , which is ideal if you are training to gain muscle or to gain muscle. the resistance.
