You may have heard of amino acids in the context of training - and here you can read about what they are, why they are essential and which foods they are found in. In addition, you can learn about their benefits and why it may be beneficial to supplement with essential amino acids.
What are essential amino acids?
Amino acids are combined to form proteins, and there are 20 different amino acids. Of these, 9 are essential, which means that the body is unable to synthesize them itself. Therefore, you must get them through food or supplements. You need all the amino acids for the body to be able to build all the proteins the body needs.
There are a number of sources of essential amino acids, but the best sources are animal foods such as eggs and meat. When the body consumes protein-containing foods, the protein will be broken down into amino acids, and this contributes to the body's muscle building. In addition, it regulates the immune system!
The functions of essential amino acids
Isoleucine
This amino acid helps the immune system in addition to regulating blood sugar and hormone production. It also helps regulate energy levels, which is important during exercise!
Leucine
Leucine not only helps with blood sugar regulation, but also helps muscles grow and repair. Therefore, this is also an important amino acid to consume with regard to training.
Valine
Valine supplementation can help with muscle growth, tissue repair, and increased energy levels. This amino acid is essential for mental focus, muscle coordination, and mood stability. Some people use valine supplementation for muscle growth, tissue repair, and increased energy levels!
Lysine
Lysine's job is to build muscle, maintain bone strength, and repair damage. In addition, lysine regulates hormone levels in the body!
Threonine
Threonine is found in tooth enamel, collagen and elastin - and is absolutely necessary for skin and teeth. In addition, the amino acid contributes to fat burning! If you struggle with mild depression, anxiety and indigestion, threonine supplementation can help.
Methionine
The main task of methionine is to help the skin and hair, but also keeps the nails healthy.
Tryptophan
Tryptophan has a calming effect on the body, but is also necessary for the substances serotonin and melatonin. The latter regulates sleep, and serotonin regulates appetite and mood, among other things. The amino acid can also positively affect energy levels and mood.
Phenylalanine
Phenylalanine is an important amino acid, as it helps the body utilize other amino acids. It also helps the body use proteins and enzymes. Phenylalanine is converted into tyrosine, a substance that helps certain brain functions. The amino acid is found in aspartame, which is used in the production of diet sodas such as Pepsi Max.
Histidine
Histidine has a number of important functions, including helping to form new blood cells and repair tissue. Histidine is converted into histamine in the body, and this substance is essential for the immune system, digestion and reproduction.
Essential Amino Acids and Exercise
It is clear that amino acids are important for maintaining the body's functions, and can be obtained through a normal diet. However, it can be beneficial to take amino acid supplements. This may be advisable if you have a diet that consists mainly of vegetarians, as this makes it difficult to get everything through your normal diet. In addition, it can be beneficial for people who train hard to take extra amino acid supplements.
Do amino acids make your muscles bigger?
Amino acids stimulate protein synthesis, which can contribute to muscle growth. But of all the amino acids, Leucine is the most important. This is because Leucine has been shown to interact directly with insulin to stimulate protein synthesis. Therefore, Leucine supplementation can help build muscle.
But another substance that can also work for muscle building is BCAA. BCAA consists of three essential amino acids, leucine, isoleucine and valine. This is metabolized mainly in muscle and fat tissue, and is a good source of energy in the muscles during activity.
Which is better, BCAA or Leucine?
Researchers from Baylor University compared the effects of BCAAs against leucine. They gave men either leucine alone, all three BCAAs, or a placebo before and immediately after exercise. They reported in a 2008 issue of the Journal of the International Society of Sports Nutrition that while leucine increased muscle protein synthesis (the process that results in muscle growth) after exercise significantly better than placebo, BCAAs increased muscle protein synthesis significantly better than placebo AND leucine alone.