Amino Acids are necessary for virtually every physiological process within our bodies. In the case of active people, amino acids are essential to muscle growth and repair, energy production, hormone production, endocrine gland activity, and nervous system function (including memory and other brain activity).
How do Amino Acids Work in our Bodies?
Amino Acids are the building blocks of protein. When you eat a protein food, it gets digested in the stomach and intestine into individual amino acids and short chains of amino acids that are small enough to be absorbed into the bloodstream. These Amino Acids have far reaching effects in the body including building tissues, aiding immune system function, aiding muscle recovery after exercise, producing chemicals that enable our brains to function optimally, improving mood and much more.
What Is The Difference Between Essential and Non-Essential Amino Acids?
Essential Amino Acids:
Essential Amino Acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods There are nine essential amino acids and each must be obtained from the diet. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Among the most beneficial and effective supplements in any sports nutrition program are Branched Chain Amino Acids (BCAA’s). These are the Essential Amino Acids leucine, isoleucine, and valine. The essential branched chain amino acids are of special importance for active people because they are metabolized in the muscle, rather than in the liver. This means that, after digestion, once protein is broken down into individual amino acids, these BCAA’s can used within the muscle either to build new proteins or be burned as fuel to produce energy.
Essential Amino Acid Breakdown
Isoleucine
• A branched chain amino acid readily taken up and used for energy by muscle tissue
• Used to prevent muscle wasting in debilitated individuals
• Essential in the formation of hemoglobin
Leucine
• A branched chain amino acid used as a source of energy (so provides energy to your body)
• Helps reduce muscle protein breakdown and increase muscle retention
• Modulates uptake of neurotransmitter precursors by the brain as well as the release of enkephalins, which inhibit the passage of pain signals into the nervous system
• Promotes healing of skin and broken bones
Valine
• A branched chain amino acid
• Not processed by the liver; rather actively taken up by muscle and used to build new proteins or be burned as fuel to produce energy
• Influences brain uptake of other neurotransmitter precursors (trptophan, phenylalanine and tryosine)
Histadine
• One of the major ultraviolet absorbing compounds in the skin (protects against cell damaging ultraviolet rays)
• Important in the production of red and white blood cells; used in the treatment of anemia
• Used in the treatment of allergic diseases, rheumatoid arthritis and digestive ulcers
Lysine
• Low levels can slow protein synthesis, affecting muscle and connective tissue
• Inhibits viruses; used in the treatment of herpes simplex
• Lysine and Vitamin C together form L-carnitine, a biochemical that enables muscle tissue to use oxygen more efficiently, delaying fatigue
• Aids bone growth by helping form collagen, the fibrous protein that makes up bone, cartilage and other connective tissue
Methionine
• Precursor of cystine and creatine
• May increase antioxidant levels (glutathione) and reduce blood cholesterol levels
• Helps remove toxic wastes from the liver and assists in the regeneration of liver and kidney tissue
Phenylalanine
• The major precursor of tyrosine
• Enhances learning, memory, mood and alertness
• Is a major element in the production of collagen
• Suppresses appetite
Threonine
• Helps prevent fatty buildup in the liver
• Important component of collagen (collagen is the elastic protein fibre used to bind your body, tendons, organs etc… together)
• Generally low in vegetarians
Tryptophan
• Precursor of key neurotransmitter serotonin, which exerts a calming effect
• Stimulates the release of growth hormones
• It is only available in natural food sources
Non-Essential Amino Acids
Your body can make Non-Essential Amino Acids by itself from vitamins and other amino acids.
The term “non-essential” can be misleading since all amino acids are essential for proper metabolism and certain non-essential amino acids, such as glutamine, become very essential. The 13 non-essential amino acids are alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine, & tyrosine. Whilst these amino acids can be made my the body, supplementation is commonly used, particularly by active people, due to their necessity and benefits.
Non-Essential Amino Acid Breakdown
Arginine
• Can increase secretion of insulin, glucagon, growth hormones
• Aids in injury rehabilitation, formation of collagen and immune system stimulation
• Precursor of creatine, gamma amino butric acid (GABA, a neurotransmitter in the brain)
• May increase sperm count and T-lymphocyte response
Cysteine
• Detoxifies harmful chemicals in combination with L-aspartic acid and L-citruline
• Helps prevent damage from alcohol and tobacco use
• Stimulates white blood cell activity
Tyrosine
• Precursor of the neurotransmitters dopamine, norepinephrine and epinephrine, as well as thyroid and growth hormones and melanin (the pigment responsible for skin and hair color)
• Elevates mood
Alanine
• Major component of connective tissue
• Key intermediate in the glucose alanine cycle, which allows muscles and other tissues to derive energy from amino acids
• Helps build up the immune system
Aspartic Acid
• Helps convert carbohydrates into muscle energy
• Builds immune system immunoglobulins and antibodies
• Reduces ammonia levels after exercises
Cystine
• Contributes to strong connective tissue and tissue antioxidant actions
• Aids in healing processes, stimulates white blood cell activity and helps diminish pain from inflammation
• Essential for the formation of skin and hair
Glutamic Acid
• A major precursor of glutamine, proline, ornothine, arginine and glutathione
• A potential source of energy
• Important in brain metabolism and metabolism of other amino acids
Glutamine
• Most abundant amino acid
• Plays a key role in immune system functions
• An important source of energy, especially for kidneys and intestines during caloric restrictions
• A brain fuel that is an aid to memory and a stimulant to intelligence and concentration
Glycine
• Aids in the manufacture of other amino acids and is a part of the structure of hemoglobin and cytochromes (enzymes involved in energy production)
• Has a calming effect and is sometimes used to treat manic depressive and aggressive individuals
• Produces glucagon, which mobilizes glycogen
• Can inhibit sugar cravings
Ornithine
• May help increase growth hormone secretion in high doses
• Aids in immune and liver function
• Promotes healing
Proline
• A major component in the formation of connective tissue and heart muscle
• Readily mobilized for muscular energy
• Major constituent of collagen
Serine
• Important in cells’ energy production
• Aids memory and nervous system function
• Helps builds up immune system by producing immuno-globulins and antibodies
Taurine
• Aids in the absorption and elimination of fats
• May act as a neurotransmitter in some areas of the brain and retina
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Add Amino Acids to you nutrition plan today and feel the benefits. These fundamental building blocks of your body will help your body function efficiently, will improve your energy and recovery, will improve your immune function, will stimulate muscle growth, will improve concentration, will improve athletic peformance (the list of benefits are endless!!).
That’s all for this newsletter. We hope you have found the information on Amino Acids helpful and use it to assist your Health and Fitness Goals.
If you have any questions please do contact us either by phoning 01-5213184 or by using the ‘Contact Us’ section of our website.
Kind Regards,
The FitnessSupplementsVitamins Team.
**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.
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