The tasks of amino acids in the human body are manifold. A sufficient supply of amino acids and other nutrients and vital substances ensures that you remain healthy and efficient. They support muscle building and fat burning and are therefore a popular supplement among athletes. But how do amino acids work in the body and does an isolated supply of individual amino acids make sense at all? This and more we tell you in the article.
Amino acids serve as building blocks for the production of proteins and perform numerous complex tasks in the human organism. For example, they ensure that your body and your muscles regenerate quickly after sports. In addition, amino acids play an important role in the formation of hormones, enzymes and neurotransmitters and are involved in countless metabolic processes.
Which amino acids does your body need and what do they do?
Amino acids are divided into two groups: essential and non-essential amino acids. Your body cannot produce essential amino acids itself. They must be ingested daily through food. In total, there are 8 different essential amino acids:
More performance in sports with isoleucine
Isoleucine can serve as an energy supplier during heavy physical exertion and is responsible for the maintenance and regeneration of muscle tissue. Together with leucine and valine, it belongs to the branched-chain amino acids (BCAAs). BCAAs have the advantage of going directly into the blood, preventing muscle breakdown and helping to delay muscle fatigue during exercise. A lack of isoleucine can lead to muscle weakness and listlessness. Foods that are particularly high in isoleucine include fish and meat products, legumes, nuts, and whole grains.
Lysine for healthy skin, hair and bones
Lysine supports collagen formation and strengthens connective tissue. Lysine enables the body to better absorb calcium. This reduces the risk of developing osteoporosis. The amino acid is also used to treat herpes blisters. A lysine deficiency can result in hair loss, growth disorders and an increased incidence of infections. Lysine is found in large amounts in animal products, soybeans, lentils and pumpkin seeds.
Leucine - For less stress and more muscles
Leucine helps regulate blood sugar levels, promotes muscle regeneration and inhibits the release of the stress hormone cortisol. A diet rich in leucine can have a positive effect on muscle building and promote fat loss. A deficiency of the essential amino acid can result in fatigue and lack of energy. Leucine is found more frequently in fish and meat products, legumes and nuts.
Methionine promotes your mental balance and your body's natural detoxification process.
Methionine, along with lysine, is involved in the synthesis of carnitine, which can promote fat metabolism. It also inhibits the release of histamine, which can help with hypersensitivity reactions. Methionine supports detoxification and heavy metal excretion in the body. If too little methionine is consumed over a long period of time, depression and anxiety may result. Methionine is especially abundant in green vegetables, nuts, egg, and millet.
Phenylalanine helps regulate your hormone balance
Phenylalanine is instrumental in the formation of many important hormones and proteins. A deficiency of phenylalanine can be triggered by stress or a poor diet and lead to increased susceptibility to infections. The amino acid is particularly abundant in soybeans, fish and meat products, carrots, tomatoes and nuts.
Threonine - For a healthy immune system
Threonine plays an important role in the formation of antibodies and collagen. The amino acid can only be absorbed by the body in combination with sufficient magnesium, vitamin B3 and vitamin B6. A deficiency of threonine can lead to fatigue and listlessness. During childhood, an undersupply can delay bone growth. A large amount of threonine is present in fish and meat products as well as in whole grain products, nuts and eggs.
Happy and balanced with tryptophan
Tryptophan is the precursor of the neurotransmitter serotonin. Serotonin is also often referred to as the "happiness hormone" because of its positive effect on emotions. The intake of tryptophan can therefore have a mood-lifting effect. The amino acid is indirectly involved in the formation of melatonin, which regulates the human sleep-wake rhythm. If too little tryptophan is present in the body, this can lead to dejection and depression. Nuts, dark chocolate, legumes and fish are particularly rich in tryptophan.
Valine - For rapid recovery after exercise
Valine plays an important role in blood sugar regulation and ensures rapid absorption of all amino acids into the muscles. It also has a positive effect on wound healing and acts as an energy supplier for muscle cells. The amino acid is also an important precursor of messenger substances in the central nervous system. A deficiency can lead to muscle breakdown, growth disorders and painful cramps. In the diet, valine is found primarily in legumes, fish, meat and algae.
When does supplementation with amino acids make sense?
Especially strength and endurance athletes have an increased need for amino acids. However, since they often take in large amounts of protein with their food anyway, their diet provides them with all the amino acids they need. Natural sources of protein and thus amino acids are foods such as meat, fish, legumes, nuts and dairy products. However, under certain circumstances, supplementation can make perfect sense. We take a closer look at the most popular three amino supplements and their actual benefits for you.
BCAAs to prevent muscle loss and promote muscle growth
BCAAs (=Branched Chain Amino Acids) are the three branched chain essential amino acids leucine, isoleucine and valine. According to study results, BCAAs can stimulate the metabolism, support fat burning and promote regeneration and muscle building. BCAAs can be ingested naturally and in sufficient quantity through a balanced diet. For athletes with increased needs who want to additionally supply BCAAs with a supplement, we recommend taking 5 grams two to four times a day.
L-glutamine replenishes your energy reserves after exercise
The amino acid helps you regain energy after an intense sports program and replenish your glycogen stores. A faster regeneration helps you to achieve better training results. Is a supplement with L-glutamine necessary for this? Not necessarily. L-Glutamine is the most abundant amino acid. Therefore, an undersupply is very rare and a supplement is not necessary under normal circumstances. After extremely strenuous sports sessions, you can support your natural regeneration process with 10 to 20 grams of an L-glutamine supplement.
With L-Arginine to an increased endurance
L-arginine is a semi-essential amino acid. This means that the body can produce it itself. After intensive sports units, supplementation with the protein building block can promote the regeneration process. L-arginine supports the metabolism and stimulates blood circulation. Nutrients and oxygen are distributed more quickly in the body and reach your exhausted muscles faster. This makes you more efficient in the long term. We recommend you to take 2 to 5 grams half an hour before your workout.
Amino acids are absolutely essential for recovery after exercise and your performance during training. With a healthy, balanced and protein-rich diet, you can meet your needs for essential and non-essential amino acids in most cases naturally through food.
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Credit: https://pubmed.ncbi.nlm.nih.gov/21222129/
Published on: 4 December 2020