Amino Acids- A Definitive Guide
Growing in your garden, it can evoke pride and joy. Sharing it with friends and loved ones can unite and enrich our lives. Tucking into it after a hard day can create a sense of comfort. So what is this remedy, this magical ingredient? It is food, a necessity of life. Humans need food to survive. From the days of hunters and gatherers to today, our bodies rely on food to be broken down to make protein, a vital macronutrient that provides energy.
Protein is made up of amino acids, and it is these complex molecules that form the building blocks of our bodies. There are 20 amino acids within the human body made up of the essential, non-essential, and conditionally essential.
Let’s explore these vital nutrients and discover who may need an added source of amino acids for optimal health and wellbeing.
• Essential Amino Acids
• Non-Essential Amino Acids
• Conditionally Essential Amino Acids
• Branched-Chain Amino Acids –BCAAs
• Who needs Amino Acids?
• Amino Acids for Today and Tomorrow
Essential Amino Acids
The name says it all, these are 9 amino acids that the body relies on to function at an optimal level. They are vital for growth and repair. The human body does not produce essential amino acids instead, they are obtained through dietary sources. Meat, dairy, and eggs are complete protein food sources, with soya being the only plant-based complete protein. A complete protein is a food that contains all 9 essential amino acids. Many plant-based foods contain amino acids, but a large variety is needed to obtain all 9 of these essential macronutrients (1,2).
• Leucine
• Valine
• Isoleucine
• Lysine
• Phenylalanine
• Threonine
• Tryptophan
• Methionine
• Histidine
Non-Essential Amino Acids
Non-essential amino acids are naturally made in the body. Like all amino acids, this group of 11 is intertwined in the complex workings of the human body, from protein synthesis to brain function, digestion, and absorption to removing toxins from our systems. Each plays a vital role in our health and wellbeing (3).
Conditionally Essential Amino Acids
These amino acids belong to the non-essential group. So what makes them different? Like the non-essential amino acids, these macronutrients are produced by the human body. If the body is in a normal healthy condition, these amino acids are naturally generated. However, if the body is in a state of stress or disease, it struggles to synthesise this group.
Branched-Chain Amino Acids –BCAAs
BCAAs are three specific essential amino acids, leucine, valine, and isoleucine, metabolised in the body for energy. Common in the fitness world, BCAAs are known for their role in enhancing performance and muscle growth. Synthesised by the liver, they are sent directly to skeletal muscle for use.
Sources of these amino acids are
• Whey protein shakes
• Meat
• Fish
• Dairy
• Eggs
• Peanuts
Who needs Amino Acids?
We now have an understanding of what amino acids are, their source, and why our bodies need them. So, if they are present in food, why would we need a supplement? Read on to dive deeper and discover those of us who might need a little extra essential amino acid support.
The Fitness Invested
If you have ever played an intense sport, had a heavy workout, long run, or engaged in regular physical activity, you might be aware of your body’s need for protein. From shakes to bars, the industry is bulging with options. But did you know that BCAA might be your answer?
BCAAs are multipurpose amino acids. During exercise, muscles can use BCAA for energy. This prevents energy stores from running low and the body breaking down muscle for alternate fuel. It is proven to enhance performance. BCAAs are also used within the muscle to repair. Studies show the benefits of BCAAs in reducing Exercise Induced Muscle Damage (EIMD) and Delayed onset of Muscle Soreness (DOMs) (4,5,6).
Dietary choices or allergies can limit the normal sources of amino acids. This may impact exercise performance, fatigue, and recovery. Incorporating an essential amino acid supplement into your workout routine, may optimise your fitness training.
Vegans
Veganism is growing. Whether through ethical or dietary choices, this is a lifestyle movement that is making a big impact. As our bodies can’t store essential amino acids, they are sourced from food. The main complete protein sources are meat and dairy-based. Not good news for vegans. But there are alternatives.
Studies show a healthy, balanced vegan diet can provide enough protein, but amino acids may be lacking.
By devising a nutrient-rich and varied diet, nutrition needs can be met. However, it can be time-consuming and expensive. Another alternative is to add a high-quality vegan amino acid supplement to your daily diet. We would especially advise this if you exercise regularly (7,8,9).
The Aged
As we age, things can slow down. Older adults may experience anabolic resistance, the silencing of signals that encourage the building of muscle. In turn, muscles can deteriorate and weaken, leading to less strength and a risk of bone breakage. However, studies have shown that BCAA can actively stimulate muscle protein in the elderly. Engaging in long-term supplementation of amino acids, including BCAA, may prevent and treat this in aging adults (10).
Amino Acids for Today and Tomorrow
The diversity of food on this planet is incredible. We live in an age where we can access so much, have such knowledge, and can live our best lives. But sometimes, we may need a helping hand. Amino acids are vital to our wellbeing. At The Wellness Tailor, we understand individual needs and strive to offer our Amino Acid supplements that enhance your wellbeing and optimise your health. Whether you are searching for a high-quality supplement to enhance your fitness journey, want to ensure your diet has all the nutrients needed, or are investing in future health, we have the supplement for you.
Explore our shop or contact us to find your tailored solution.
References
1. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. 2023 Mar 13. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 32496725.
2. Church DD, Hirsch KR, Park S, Kim IY, Gwin JA, Pasiakos SM, Wolfe RR, Ferrando AA. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020 Dec 2;12(12):3717. doi: 10.3390/nu12123717. PMID: 33276485; PMCID: PMC7760188.
3. Hou Y, Yin Y, Wu G. Dietary essentiality of “nutritionally non-essential amino acids” for animals and humans. Exp Biol Med (Maywood). 2015 Aug;240(8):997-1007. doi: 10.1177/1535370215587913. Epub 2015 Jun 2. PMID: 26041391; PMCID: PMC4935284.
4. Kim DH, Kim SH, Jeong WS, Lee HY. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. J Exerc Nutrition Biochem. 2013 Dec;17(4):169-80. doi: 10.5717/jenb.2013.17.4.169. Epub 2013 Nov 28. PMID: 25566428; PMCID: PMC4241904.
5. Weber MG, Dias SS, de Angelis TR, Fernandes EV, Bernardes AG, Milanez VF, Jussiani EI, de Paula Ramos S. The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino Acids. 2021 Nov;53(11):1663-1678. doi: 10.1007/s00726-021-03089-2. Epub 2021 Oct 20. PMID: 34669012.
6. Fouré A, Bendahan D. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017 Sep 21;9(10):1047. doi: 10.3390/nu9101047. PMID: 28934166; PMCID: PMC5691664.
7. Schmidt JA, Rinaldi S, Scalbert A, Ferrari P, Achaintre D, Gunter MJ, Appleby PN, Key TJ, Travis RC. Plasma concentrations and intakes of amino acids in male meat-eaters, fish-eaters, vegetarians and vegans: a cross-sectional analysis in the EPIC-Oxford cohort. Eur J Clin Nutr. 2016 Mar;70(3):306-12. doi: 10.1038/ejcn.2015.144. Epub 2015 Sep 23. PMID: 26395436; PMCID: PMC4705437.
8. Dietrich S, Trefflich I, Ueland PM, Menzel J, Penczynski KJ, Abraham K, Weikert C. Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in
Germany. Eur J Nutr. 2022 Jun;61(4):2103-2114. doi: 10.1007/s00394-021-02790-y. Epub 2022 Jan 16. PMID: 35034170; PMCID: PMC9106628.
9. Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017 Sep 13;14:36. doi: 10.1186/s12970-017-0192-9. PMID: 28924423; PMCID: PMC5598028.
10. Fujita S, Volpi E. Amino acids and muscle loss with aging. J Nutr. 2006 Jan;136(1 Suppl):277S-80S. doi: 10.1093/jn/136.1.277S. PMID: 16365098; PMCID: PMC3183816.
