What are Amino Acids?
Amino acids, also known as the building blocks of proteins, are molecules that combine to form proteins in our bodies. Each protein has a unique sequence of amino acids, which gives the protein its shape and defines its function in our bodies.
The human body needs 20 different amino acids to function properly, out of which 9 amino acids are called ‘essential amino acids’ which we must consume through food containing amino acids.
What are the different types of Amino Acids?
There are 20 different types of amino acids that our body needs, which can be classified into two main categories:
- Essential Amino Acids: Essential Amino Acids (EAAs) cannot be synthesized by our bodies and therefore are required to be consumed through foods with high amino acids. There are 9 essential Amino Acids that our body requires:
- Histidine: Helps in making histamine, a brain chemical, which is essential for the body’s immune function, digestion, sleep and sexual functions.
- Isoleucine: Supports the body’s muscle metabolism and immunity and is also important for regulating energy.
- Leucine: Supports develop growth hormones in the body, which help in muscle repair and growth as well as regulating blood sugar levels.
- Lysine: Helps in the production of hormones and calcium in our bodies.
- Methionine: Supports metabolism and tissue growth as well as detoxification of the body.
- Phenylalanine: Essential for the production of the brain’s chemical messengers as well as other important amino acids.
- Threonine: Helps provide structure to the skin and in the formation of blood clots to prevent bleeding.
- Tryptophan: Helps maintain the body’s nitrogen balance as well as in producing serotonin, a brain chemical, essential for regulating our mood, appetite and sleep.
- Valine: Supports in muscle growth and energy.
- Non-Essential Amino Acids: The remaining 11 Amino Acids, apart from the 9 essential Amino Acids, are produced by the body itself and hence do not need to be consumed via. food. These non-essential amino acids are: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.
What are some foods high in amino acids?
Since amino acids are the building blocks of proteins, foods high in amino acids are basically high-protein food that contain essential amino acids, such as:
Seafood
- Salmon
- Tuna
- Cod
- Shrimp
- Shellfish
Meat & Poultry
- Chicken
- Eggs
- Pork
- Turkey
Dairy Products
- Milk
- Cheese
- Yogurt
Soy Products
- Tofu
- Tempeh
Other foods rich in amino acids
- Chia seeds
- Buckwheat
- Quinoa
What are the benefits of Amino Acids?
Foods high in amino acids offer a number of benefits, including:
- Muscle growth: Support muscle growth by stimulating muscle protein synthesis, helping increase muscle mass.
- Quick source of energy: Provide energy during long exercise sessions and hence help reduce fatigue, which can help increase workout time.
- Reduces muscle damage and soreness: Reduce muscle soreness and minimize muscle damage, helping faster recovery for individuals engaged in intense workouts and athletes.
- Supports immune system: Support the body’s immune system by providing essential amino acids that build and help repair tissues, thereby minimizing the risk of illness.
- Mental focus: Help increase mental focus and workout intensity by regulating the generation of serotonin in the brain, a neurotransmitter associated with fatigue. Foods high in tyrosine help increase focus, concentration and alertness.
- Weight management: Amino acids such as leucine help regulate metabolism by supporting fat oxidation in the body.
- Skin health: Amino acids help in the production of collagen and keratin, which are essential for healthy skin, hair and nails.
Where to buy Amino Acid Supplements from?
Amino Acid supplements can be bought from a variety of online sources as well as from physical stores. Some common places to purchase Amino Acid supplements include online retailers (such as Amazon, Flipkart, BigBasket, etc.), Pharmacies, Supermarkets, health stores as well buying directly from supplement brands.
It is however important to ensure that you purchase good quality Amino Acid supplements only from well-known and reputable brands. For example, MuscleTech, a global leader in sports nutrition, fitness and health supplements and offers a number of high quality Amino acid supplements, which can be bought from retail stores or online from the company website or via. e-commerce channels.
FAQs
Are Amino Acid supplements safe?
Amino Acid supplements are generally safe to consume. However, it is advisable to consult a health physician before consuming any supplement incase you have an underlying medical condition.
What is the difference between BCAAs and EAAs?
Branched-chain Amino Acids (BCAA) comprise of three essential amino acids, viz., Leucine, Isoleucine and Valine, and are a subset of Essential Amino Acids (EAAs) containing 9 essential Amino Acids. BCAAs support muscle growth in the body.
Are there any precautions I should take while consuming Amino Acid supplements?
While Amino Acid supplements are generally safe, it is important to ensure that you purchase good quality Amino Acid supplements from reputed brands and read the label for expiry dates. It is also important to be aware of any health conditions or dietary restrictions that you may have and, in such cases, it is recommended to consult a health professional before starting any new protein supplement.
When should you consume amino acid supplements?
Pre-workout – to improve endurance
During workout – to reduce muscle fatigue
Anytime during the day – to increase your protein intake if your diet lacks proteins.
What types of food should you consume to increase your amino acid intake?
Foods with high amino acids, which include tryptophan rich foods, foods high in lysine, arginine rich foods and food high in tyrosine, such as:
- Fish and seafood
- Meat and Poultry
- Dairy products
- Soy products
- Chia seeds
- Quinoa
- Vegetables
- Whole grains
- Nuts and Seeds
