Amino Acids

Amino acids are organic compounds necessary for the normal functioning of the body. They are the building blocks of proteins and are involved in many mechanisms and processes necessary to maintain homeostasis. They also greatly influence muscle mass, so they are essential for anyone who leads an active lifestyle.

Amino Acids - What Are They?

Amino acids are derivatives of organic acids in which at least one of the hydrogen atoms is replaced by an amino group. They are the main nutrients for cells, allowing them to grow, reproduce, and function.

Amino acids in the human body differ in structure, side chain length, and interaction. However, about 20 amino acids are needed to maintain the proper functioning of the body.

Classification of Amino Acids

Amino acids can be classified as protein and non-protein.

Non-protein amino acids perform functions other than being a building material. We can identify more than 300 different non-protein amino acids. In turn, protein amino acids, as the name suggests, are part of proteins and are divided into exogenous and endogenous.

Essential exogenous amino acids (also known as EAA amino acids) are those that the body cannot synthesize on its own, so they must be obtained from outside with food.

This group includes 8 different amino acids, such as phenylalanine, lysine, methionine, threonine, and tryptophan. Among the exogenous substances, we can highlight BCAA amino acids, which include leucine, isoleucine, and valine. In turn, endogenous amino acids are amino acids that are naturally synthesized in the body in an amount that covers the daily requirement. Endogenous amino acids include alanine, asparagine, glutamic acid, aspartic acid, or serine. We also distinguish a group regarding exogenous amino acids, including glutamine, arginine, glycine, cysteine, and tyrosine, as well as proline. These are amino acids that the body can create on its own, but there are situations when the body's need exceeds the body's production capacity. Then these ingredients need to be supplied with food or dietary supplements.

BCAA Amino Acids

These are amino acids with a branched chain that differ from other amino acids in biological properties, and their catabolism site is predominantly skeletal muscles.

These substances support muscle mass growth, nourish and protect muscles from breakdown, and also support the fat-burning process.

BCAA branched-chain amino acids include amino acids such as leucine, isoleucine, and valine.

Leucine regulates blood sugar levels and increases muscle protein synthesis, as well as counteracts muscle breakdown. Isoleucine has an anti-catabolic effect and is responsible for energy production, while valine improves energy production processes in muscles and protects them from destruction.

Branched-chain amino acids are particularly important in the diet of physically active people, as they prevent protein consumption during intense physical exertion, reduce fatigue after training, and contribute to the use of proteins for building purposes, leading to muscle mass growth.

Functions of Amino Acids

Although the first association with amino acids is proteins, so the building function comes to mind immediately, amino acids also play other important roles in the body. They provide the synthesis of some neurotransmitters, digestive enzymes, and hormones. They influence the proper functioning of organs and systems, such as the liver or central nervous system. They are also crucial for proper growth.

Role of Essential Amino Acids

Essential amino acids, that is, essential exogenous amino acids, mainly build proteins in the body, but they also have other functions.

• Valine supports muscle regeneration and helps reduce excess fat in the body,
• Leucine stabilizes blood glucose levels, also increases muscle protein synthesis,
• Isoleucine inhibits catabolism, supports muscle regeneration, and participates in muscle metabolism,
• Lysine supports the immune system, has antiviral function, participates in the growth of cartilage and tendons,
• Methionine regulates the production of growth hormone, inhibits the development of inflammation in the joint area, and supports the natural processes of connective tissue regeneration,
• Threonine has a positive effect on immunity and supports fat metabolism, it is also a building material for antibodies,
• Phenylalanine stimulates the production of adrenaline and is also involved in the synthesis of dopamine and norepinephrine. It is also responsible for the proper functioning of the nervous system.
• Tryptophan is a precursor to serotonin, participates in protein synthesis, and reduces pain sensation.

Role of Endogenous Amino Acids

Endogenous amino acids, that is, those that the body can synthesize on its own, are also necessary for the normal functioning of the entire system. They perform many important functions in the human body.

• Alanine is responsible for transporting glucose to the brain and the conductivity of erythrocytes, it also participates in antibody synthesis and immune system protection,
• Aspartic acid improves concentration and mental performance. It also stimulates the secretion of growth hormone, glucagon, and insulin,
• Glutamic acid improves memory, supports digestive processes, and acts as a neurotransmitter,
• Asparagine supports learning and memory processes, positively affects concentration, and acts as a neurotransmitter,
• Serine participates in the production of nucleotides, has a beneficial effect on the body's immunity, protects against muscle tissue loss, and accelerates its growth.

Role in Relation to Exogenous Amino Acids

Regarding exogenous amino acids, they are responsible for the functioning of both the circulatory and skeletal systems. They also play an important role in collagen synthesis and support the immune system.

• Arginine accelerates wound healing processes, regulates blood pressure, and improves heart function,
• Cysteine participates in collagen synthesis and glutathione building,
• Glutamine is responsible for acid-base balance and supports intestinal function,
• Tyrosine participates in collagen synthesis and melanin synthesis,
• Glycine supports digestive and immune system function,
• Proline strengthens bones, joints, and tendons, and participates in collagen synthesis.

Importance of Amino Acids in Athlete's Nutrition

Amino acids in an athlete's diet are extremely important. Due to the high demand for these ingredients among physically active people, obtaining amino acids from food may be insufficient. Supplements come to the rescue, providing an excellent source of necessary substances.

Athletes especially value branched-chain amino acids. It is not surprising that BCAA enhances workout efficiency, supporting muscle growth. In addition, amino acids in this group improve athletic performance, stimulate muscle regeneration after intense physical exertion, and reduce fatigue.

They are also a source of energy for muscles, suppress catabolism, promote faster muscle mass growth, and reduce body fat.

Creatine is also very popular among athletes, which is a combination of three amino acids, namely arginine, methionine, and glycine. Creatine affects the ability to regenerate muscle fibers and wound healing processes. It supports the body in the post-workout period and in muscle mass building. Most importantly, it increases the body's muscle mass.

Sources of Amino Acids

Proteins are necessary for the proper functioning of most processes in the body. And where there are proteins, there are amino acids. Therefore, it is extremely important to provide the body with the necessary amount of amino acids, especially exogenous ones, which the body cannot produce on its own and the only source of which is food.

Products that should not be missing from our daily diet are meat, milk and dairy products, as well as eggs. These animal products are a source of beneficial protein - they contain all essential amino acids necessary for the proper functioning of the body.

In turn, incomplete proteins, i.e., those that do not contain all EAAs, are found in most plant products. These include legume seeds, grains, cereals, and nuts.

This is especially important from the perspective of fans of a vegetarian diet. To provide the body with all the necessary amino acids without consuming animal products, it is necessary to carefully combine plant products to balance the essential amino acid balance.

Deficiency and Excess of Amino Acids in the Human Body

Significant protein deficiencies are rare, mostly resulting from extreme malnutrition or starvation. However, there are deficiencies in some essential exogenous amino acids. Insufficient intake of branched-chain amino acids BCAA can contribute to increased fatigue, headaches, and fatigue. Deficiency of other ingredients can manifest as apathy, insomnia, concentration and memory problems. In case of excess amino acids in the diet, there is usually intensified breakdown and use of the substance as an energy source. In some situations, exceeding the recommended portion of these ingredients leads to acidosis or an increased risk of kidney stone formation.