What are amino acids?
Amino acids are the building blocks of proteins, which are essential components of all living organisms, including humans, animals, and plants. Proteins play a crucial role in the body by supporting vital functions, promoting muscle growth, and aiding tissue repair.
A lot of research has been conducted on the health effects of additional amino acids in food and supplements, particularly their potential to enhance muscle growth and improve athletic performance.
Which amino acids do you need?
The human body requires 22 different amino acids, which are categorized into:
- Essential amino acids: These cannot be produced by the body and must be obtained through food or supplements.
- Non-essential amino acids: The body can synthesize these on its own.
- Semi-essential amino acids: These are usually produced by the body but may need to be supplemented in certain conditions.
Why are amino acids important?
Amino acids are fundamental for protein synthesis, and proteins are responsible for multiple bodily functions, including:
✅ Building, repairing, and maintaining tissues such as muscles, skin, bones, and organs.
✅ Providing energy when needed.
✅ Supporting enzyme and hormone production.
✅ Strengthening the immune system by aiding in antibody production.
The 9 Essential Amino Acids and Their Functions
- Phenylalanine – Precursor for tyrosine, dopamine, epinephrine, and norepinephrine.
- Histidine – Used to produce histamine, which is involved in immune response.
- Isoleucine – A BCAA that plays a role in muscle building.
- Leucine – A BCAA crucial for protein synthesis and muscle growth.
- Lysine – Plays an important role in protein synthesis.
- Methionine – A sulfur-containing amino acid necessary for protein production.
- Threonine – A component of collagen and elastin, essential for connective tissues.
- Tryptophan – Precursor for serotonin and melatonin, supporting mood and sleep.
- Valine – Another BCAA that aids in muscle growth.
Where to get amino acids?
Amino acids come from dietary protein sources, including:
- Animal sources: Meat, fish, poultry, eggs, and dairy products.
- Plant-based sources: Whole grains, beans, lentils, nuts, and seeds.
- Supplements: aim for high quality
Eating a variety of protein sources ensures you get all the necessary amino acids. Keep in mind that not all protein sources are equally healthy—while some meats are high in saturated fats, plant-based proteins often provide additional fiber and complex carbohydrates, which are beneficial for overall health.
By consuming a balanced diet and supplementing strategically, you can ensure you’re getting all the amino acids necessary for muscle growth, recovery, and overall health.
Athletes generally have a higher daily protein requirement:
- Endurance athletes: 1.5 – 2 grams of protein per kg of body weight per day
- Strength athletes: 2 – 3 grams of protein per kg of body weight per day
- Vegetarians & vegans: May require slightly more protein due to plant-based diets
What is the difference between BCAA's and EAA'S?
- BCAA (Branched-Chain Amino Acids) consists of three essential amino acids:
- Leucine – The most important for muscle protein synthesis and recovery.
- Isoleucine – Supports endurance and regulates blood sugar levels.
- Valine – Helps with muscle repair and energy production.
💪 BCAAs are particularly known for their role in muscle recovery and reducing muscle breakdown during exercise. They are often taken as a supplement before, during, or after workouts.
- EAA (Essential Amino Acids) consists of another six essential amino acids:
- Histidine – Supports immune function and neurotransmitter production.
- Lysine – Important for collagen production and calcium absorption.
- Methionine – Helps with metabolism and detoxification.
- Phenylalanine – Precursor for important neurotransmitters.
- Threonine – Essential for protein balance and collagen production.
- Tryptophan – Supports serotonin production for mood and sleep.
🔬 EAA supplements provide a full spectrum of amino acids needed for optimal protein synthesis, making them beneficial for both muscle growth and general health.
Which One Should You Choose?
- For muscle recovery & performance: BCAAs are effective, especially for endurance and strength training.
- For overall health & full protein synthesis: EAAs are the better choice because they include all nine essential amino acids.
If you want the best results, a full EAA supplement is superior because your body needs all essential amino acids for proper protein synthesis. BCAAs alone can help, but they work better when all EAAs are present.
Do you already have a balanced diet and would you like a personalised amino acid supplement plan? Let us know!
Add comment
Comments