What kind of amino acids are there

The three branched-chain essential amino acids are widely used to alleviate fatigue, improve athletic performance and stimulate muscle recovery after exercise. In a study in 16 resistance-trained athletes, branched-chain amino acid supplements improved performance and muscle recovery and decreased muscle soreness, compared to a placebo A recent review of eight studies found that supplementing with branched-chain amino acids was superior to rest in promoting muscle recovery and reducing soreness after exhaustive exercise Additionally, taking 4 grams of leucine per day for 12 weeks increased strength performance in untrained men, showing that essential amino acids can benefit non-athletes as well Muscle loss is a common side effect of prolonged illnesses and bed rest, especially in older adults.

Essential amino acid supplements have also been found to be effective in preserving lean body mass in elderly people and athletes 23 , Some human and animal studies have demonstrated that branched-chain essential amino acids may be effective in stimulating fat loss. For example, an eight-week study in 36 strength-trained men found that supplementing with 14 grams of branched-chain amino acids per day significantly decreased body fat percentage, compared to whey protein or a sports drink However, other studies investigating the potential link between branched-chain amino acids and weight loss have been inconsistent.

More studies are needed to determine if these amino acids can promote weight loss 27 , Supplementing with certain essential amino acids may help improve mood, boost exercise performance, prevent muscle loss and promote weight loss. Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs. The US recommended daily allowances per 2. Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.

For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet. Both animal and plant products, such as meat, eggs, quinoa and soy, can contain all nine essential amino acids and are considered complete proteins.

There are nine essential amino acids, which you must get through your diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Fortunately, these vital compounds are found in many animal- and plant-based foods , helping you meet your daily needs through a healthy and balanced diet. BCAA stands for branched-chain amino acids.

Plays a role in protecting the stomach and intestinal tract. Used as an energy source for the intestinal tract in particular. Reported to protect the liver and to increase alcohol metabolism. Essential to the health of the liver Glutamine is used as an energy source for the intestine and is an indispensable component to maintain its normal function. This amino acid is also used to enhance liver function. Back to Top Lysine It is a representative essential amino acid.

Tends to be insufficient when we are on a diet centered on bread or rice. Deficient in flour and polished rice. Flour lacks lysine the most, especially when compared to the ideal amino acid pattern. The deficient amino acid should be supplemented to enhance nutritional value.

A project by the United Nations University has shown that lysine tends to be deficient in developing countries where people depend on flour as their protein source. If amino acids such as lysine are deficient it may lead to growth failure. Aspartic acid Contained in asparagus in large amounts. An amino acid which is most easily used as an energy source.

Maybe used as an ingredient of nutrient preparations. Aspartic acid is an amino acid which is located most closely to the TCA cycle, the site of energy production. The TCA cycle can be likened to the engine of a car.

Based on this mechanism, each of our body cells generates energy. In: Rifai N, ed. St Louis, MO: Elsevier; chap Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc. PMID: pubmed. Editorial team. Amino acids. The human body uses amino acids to make proteins to help the body: Break down food Grow Repair body tissue Perform many other body functions Amino acids can also be used as a source of energy by the body.

As a result, they must come from food.