The amino acids are the basic principles that form proteins and are energy sources for the proper functioning of the human body. They are precursors of enzymes and neurotransmitters with the ability to regulate most of the metabolic processes, which is necessary to maintain a healthy body.
Due to their presence in cells, tissues and muscles, they are of great significance for the body. They are the key to transport and store nutrients, help to eliminate toxins accumulated in the body and are very vital for the proper activity of organs, tendons, arteries and glands, in addition to the regeneration of bones and wound healing. .
What are the benefits of amino acids?
This component can be found in various food sources, some are produced by the same body, but the most essential must be consumed through food or supplements.
They constitute 75% of the human body, therefore, they are extremely important for the proper functioning of the body. They help to balance the mood in depressive diseases such as fibromyalgia, stimulate the synthesis of muscle protein, protect the immune system and can reduce fatigue during the execution of exercises.
It is a component that serves a great diversity of processes, among them we highlight the following:
Amino acids improve muscle growth
This is because the leucine it contains can regulate and improve muscle protein synthesis after exercise. This indicates that the muscles will be able to grow favorably and be in good condition for your next workout.
Amino acids aid in recovery after exercise
Its ability to increase protein synthesis, helps protect the muscles and quickly recovers them after a workout, as it relaxes the physical condition during rest.
Amino acids promote the loss of abdominal fat
Fat loss supplements mostly contain enough stimulants to increase metabolism, those with amino acids help reduce fat significantly. Using it in combination with a good diet, you can reduce fat faster than with a normal diet.
Amino acids properly maintain muscle mass
These proteins improve the process of building muscles when combined with exercise, but it also has the ability to benefit them even without exercising, this is because leucine minimizes the expression of genes that break down muscle that it does not have. physical activity.
Amino acids increase endurance
These supplements can change the way the body uses fat and carbohydrate fuel sources, which means that it could be a problem for many athletes as it can lead to severe exhaustion and performance failure. Consuming this protein can increase glycogen stores, which helps delay fatigue.
Amino acids reduce muscle pain
It improves the speed of recovery and limits the production of pain that is mostly generated after a strong workout.
Amino acids synthesize neurotransmitters
Tryptophan generates serotonin that balances the mood and tyrosine synthesizes adrenaline, therefore, when consumed, it can increase energy.
Amino acids support the cardiovascular system
These generate nitric oxide in the body, which helps relax the muscles in the blood vessels, which helps lower blood pressure. It also manages to inhibit plaque in the arteries, preventing possible atherosclerosis.
Types of amino acids
This component is the producer of proteins, therefore, they can be classified into three groups:
Essential amino acids
They are totally necessary for the healthy organism, but since they are not produced by themselves, they must be consumed through food. Among them are:
- Valine, leucine and isoleucine : they are called branched chain amino acids, they have the function of increasing proteins and also serve as a source of energy during the execution of exercises, they are totally present in muscle proteins.
- Histidine : used to make histamine.
- Lysine : it is essential to supplement and improve the nutritional value, especially if you consume flour or rice in excess.
- Tryptophan : it is used to achieve the production of various amines that are very useful for the body.
- Threonine : it is very important for the formation of the active sites of enzymes.
- Phenylalanine : it is a producer of amines.
- Methionine : it is necessary for the production of different substances in the body.
Semi-essential amino acids
They can be synthesized in the body in some circumstances, but to obtain them completely, it is necessary to consume them also from food in order to satisfy what the leather needs. They can be mentioned:
- Arginine : it is important to maintain the proper functions of the blood vessels and that of other organs. In the same way, it is very useful to eliminate excessive ammonia from the body and significantly improves the function of the immune system.
- Cysteine : it is very deficient in children and can be synthesized through methionine in the body.
- Glutamine : its function is to normalize the gastrointestinal tract and the muscles it comprises, therefore, it plays an important role in protecting the stomach and intestines, as well as improving the proper functioning of the liver.
- Tyrosine : used to produce various amines useful to the body.
- Serine : is a producer of glyceric acids and phospholipids.
- Glycine : it is very useful for the production of porphyrin and glutathione, which is an essential component for hemoglobin.
- Proline : is the main component of collagen, which means that it has the ability to rebuild skin tissues and is a fast-acting energy source. This is because it can give our skin the necessary moisture and hydration.
Nonessential amino acids
They are synthesized in the body from other amino acids, such as fatty acids and glucose, it is not necessary to obtain them from food. Some of them are:
- Alanine: it is a very important source, as it provides the liver with the necessary energy, improves alcohol metabolism and is used to synthesize sugar in the bloodstream.
- Aspartic acid: it is used to generate a greater source of energy and serves as an ingredient in nutritious meals.
- Glutamic Acid – Also known as glutamate, found in higher proportions in wheat and soybeans, it is a good source of energy and can speed up recovery from fatigue quickly during exercise.
How to consume amino acids?
It is very important to consume this component daily, since it is of great need for the body. These can be consumed through food or through supplements that contain them.
It is necessary to know that this component is better absorbed when you have an empty stomach and for greater absorption it can be supplemented with vitamin C and B6. In some supplements they are already incorporated.
Depending on the type of life you have when training, you can consider 3 different ways of consuming this important and necessary supplement:
What are amino acids in pills for?
They are formulated with an excellent blend of essential protein sources to be combined with natural sources after a hard workout. It is ideal if you do not have the time to be mixing drinks and also for people who have to travel constantly and thus do not have to carry large and heavy containers in their luggage.
Amino acids in liquid form
It is a completely complete spectrum of essential and non-essential amines, it is a concentrate that has a maximum and rapid absorption in the body and is very easy to digest.
The formula contains 24 grams per serving, it contains a combination of proteins that are necessary during training. It can be mixed at home with smoothies, vegetables, juices, salads, meats and other dishes as preferred.
Powdered amino acids
It is indicated for the repair of muscle tissues, it is the easiest way to consume it, since it can be simply mixed with water or any other drink that is preferred. It is recommended to consume it before and after a workout on an empty stomach.
What foods contain amino acids?
This component is a building block of proteins, the foods that must be consumed must have a high content of proteins such as those of animal origin, most plants have a low level of essential amines, but they are still very useful for the body. Protein foods include:
- Meat, fish, chicken and eggs.
- Walnuts and almonds.
- Milk, soy and whey.
- Integral rice.
- Pumpkin seeds.
- Whole wheat bread.
Side effects of amino acids
During the intake of this protein supplement, some adverse effects may occur, such as the ones mentioned below:
- Consuming it in large amounts during training can cause decreased water absorption in the intestines, which could cause gastrointestinal damage.
- Exaggerated supplementation can hinder proper metabolism in the body, which will cause more work to the kidney process, bone alterations with decreased mineralization of the bones, causing injuries and fragility.
- Some protein supplements that help increase testosterone can cause fluid retention, acne, hair loss, and impotence.
- Sports supplements that contain carbohydrates can cause nausea, gas, diarrhea, vomiting, and other digestive products.
- They can cause kidney stones.
- If the amount of protein in the body is exceeded, it can promote mineral and vitamin deficiencies.
Conclusion of the use of amino acids
To conclude, it can be said that they are part of a vital process in the body, since they are essential in metabolic processes. Its most important function is to transport and optimize the storage of nutrients that are needed in the body.
Its consumption can prevent obesity, insomnia, erectile dysfunction, arthritis, diabetes, hair loss, cholesterol and wrinkles on the skin among other conditions or diseases.
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.