What Are Amino Acids?
Mariah May, CSCS
There are lots of different amino acids that are used to make protein and are used by our bodies to form our muscles, bones, skin, organs, and even enzymes and hormones. While there are over 500 amino acids that exist only 20 of them are used to make protein.
These 20 amino acids fall into two categories:
Essential amino acids (EAA) – These 9 amino acids must come from our diet because our bodies can't make them. EAAs aid in protein synthesis, repairing and building muscle, and reducing soreness.
Non-essential amino acids – Our bodies can produce these on their own.
Why Do We Need Amino Acids?
Repair and growth of tissues: After a workout or an injury, your body uses amino acids to rebuild.
Immune function: Some amino acids support white blood cell production and inflammation control.
Hormone and enzyme production: Many hormones (like insulin) and enzymes (that help you digest food) are built from amino acids.
Energy production: When carbs or fat are low, amino acids can step in to provide fuel.
Brain health: Amino acids like tryptophan and tyrosine are used to make neurotransmitters like serotonin and dopamine.
What Are BCAAs?
You might’ve heard about BCAAs (branched-chain amino acids)—especially in the fitness and supplement world. Of the 9 EAA’s 3 are known as BCAAs (leucine, isoleucine and valine) Unlike other essential amino acids, which are broken down in the liver, BCAAs are oxidized, or used for energy, primarily in our muscles. In addition to being a source of fuel for working muscles, BCAAs assist in muscle recovery and synthesis.
How Do We Get EAAs?
Since we need essential amino acids from food, it’s important to eat a variety of protein-rich foods. Some foods contain all essential amino acids in good proportions—these are called complete proteins. Others may be missing one or two and are considered incomplete proteins, but with a balanced diet, you can still meet your needs.
Sources of complete proteins:
Meat, poultry, fish
Eggs
Dairy
Soy products (tofu, tempeh, edamame)
Quinoa
Sources of incomplete proteins:
Beans and legumes
Nuts and seeds
Whole grains
Vegetables (in small amounts)
Amino acids are essential for health and performance. By eating enough protein-rich foods and fueling your body with a variety of nutrients, you’re giving yourself the tools to build, repair, and thrive.
Sources:
https://gognarly.com/products/bcaa-vegan
https://my.clevelandclinic.org/health/articles/22243-amino-acids
https://pmc.ncbi.nlm.nih.gov/articles/PMC5568273/#Sec9
https://en.wikipedia.org/wiki/Amino_acid