Types of Amino Acids: Essential Amino Acids (EAAs);
Semiessential Amino Acids
What are They? Amino acids are the chemical units or "building blocks," as they are popularly called, that make up protein . To understand how vital amino acids are, one must understand how essential proteins are to life. It is protein that provides the structure for all living things. Every living organism, from the largest animal to the tinniest microbe, is composed of protein. And in its various forms, protein participates in the vital chemical processes that sustain life. Proteins are a necessary part of every living cell in the body. Next to water, protein makes up the greatest portion of our body weight. In the human body, protein substances make up the muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids, and are essential for the growth, repair and healing of bones, tissues and cells. The enzymes and hormones that catalyze and regulate all bodily processes are proteins. Proteins help regulate the body's water balance and maintain the proper internal pH. They assist in the exchange of nutrients between the intracellular fluids and the tissues, blood, and lymph. They help provide energy. A deficiency of protein can upset the body's fluid balance, causing edema (water retention). Proteins form the structural basis of chromosomes, through which genetic information is passed from parents to offspring. The genetic "code" contained in each cell's DNA is actually information for how to make that cell's protein. Each of these individual functions would make the intake of the appropriate level of amino acids a priority, and collectively their roles in the repair and maintenance of a healthy and well running body biosystem make them vital. Diets that are not balanced or that are high in empty carbohydrates can become protein (and amino acid) deficient. If our diet doesn't supply an adequate amount, the body draws on its own tissue proteins. Because the body can't store amino acids it will break down its own protein structure, including healthy muscle, to meet the need for single amino acids. Most of us assume that we are getting plenty of amino acids from the food we eat, but in reality we may not be. Dr. Eric Braverman, author and researcher at Princeton Brain Bio Center, notes: We often do not realize our need for amino acids, because we are not aware of how busy the human body is. Every second the bone marrow makes 2.5 million red cells. Every four days the lining of the gastrointestinal tract and the blood platelets are replaced Most of the white cells are replaced in ten days. A person has the equivalent of new skin in twenty-four days and bone collagen in thirty years. All this continuous repair work requires amino acids. Proteins are chains of amino acids linked together. Each individual type of protein is composed of a specific group of amino acids in a specific chemical arrangement. It is the particular amino acids present and the way in which they are linked together in sequence that gives the proteins that make up the various tissues their unique functions and characters. Each protein in the body is tailored for a specific need, proteins are not interchangeable. The body cannot directly use proteins found in food. The proteins that make the human body are not obtained directly from the diet. Rather, dietary protein is broken down into its constituent amino acids, which the body then uses to build the different specific proteins it needs. Thus, it is the amino acids rather than protein that are the essential nutrients. In addition to combining to form the body's proteins, some amino acids act as neurotransmitters or as precursors of neurotransmitters, the chemicals that carry information from one nerve cell to another. Certain amino acids are thus necessary for the brain to receive and send messages. Unlike many other substances, neurotransmitters are able to pass though the blood-brain barrier. Because certain amino acids can pass through this barrier, they can be used the brain to communicate with nerve cells elsewhere in the body. Amino acids also enable vitamins and minerals to perform their jobs properly. Even if vitamins and minerals are absorbed and assimilated the body, they can not be effective unless the necessary amino acids are present. For example, low levels of the amino acid tyrosine may lead to iron deficiency. Deficiency and/or impaired metabolism of the amino acids methionine and taurine has been linked to allergies and autoimmune disorders. Many elderly people suffer from depression or neurological problems that may be associated with deficiencies of the amino acid tyrosine, tryptophan, phenilanine, and histidine, and also of the branched-chain amino acids - valine, isoleucine, and leucine. These are amino acids that can be used to provide energy directly to muscle tissue. High doses of branched- chain amino acids have been used in hospitals to treat people suffering from trauma and infection. The Essential and Non-Essential Amino Acids There are approximately twenty-eight commonly known amino acids that are combined in various ways to create 150 or more other intermediates inside the body as well as the more than 40.000 proteins known so far to science. The essential amino acids are those that the body cannot synthesize in sufficient quantities to satisfy the nutritional requirements for good health and that they must be included in the diet. The nine essential amino acids are HISTIDINE , ISOLEUCINE , LEUCINE , LYSINE , METHIONINE , PHENYLALANINE, THREONINE, TRYPTOPHAN and VALINE; their best sources are meat, fish, fowl, eggs and dairy products. In addition, CYSTEINE (cystine) and TYROSINE, sometimes classified as NONESSENTIAL AMINO ACIDS, are now considered semiessential because if the diet contains them (meat, milk, fish, poultry and legumes are good sources), the body can use them in place of two essential amino acids methionine and phenylalanine, respectively to make protein. The nonessential amino acids are ALANINE , ARGININE, ASPARAGINE, ASPARTIC ACID, GLUTAMIC ACID , GLUTAMINE , GLYCINE, PROLINE, SERINE and TAURINE . The processes of assembling amino acids to make proteins, and of breaking down proteins into individual amino acids for the body's use, are continuous ones. When we need more enzyme proteins, the body produces more enzyme proteins; when we need more cells, the body produces more proteins for cells. These different types of proteins are produced from amino acids as the need arises. Should the body become depleted of its reserve of any of the essential amino acids, it would not be able to produce the proteins that require those amino acids. If even one essential amino acid is missing, the body can not continue proper protein synthesis. This can lead to lack of vital proteins in the body, which can cause problems ranging from indigestion to depression to stunted growth. How could such a situation occur? More easily than one might think. Many factors can contribute to deficiencies of essential amino acids, even if you eat a very well balanced diet that contains enough protein. Impaired absorption, infection, trauma, stress, drug use, age, and imbalances of other nutrients can all affect the availability of essential amino acids in the body. Some of the effects of a diet deficient in amino acids include: Reduced energy levels, metabolism, sleeping disorders, chronic fatigue, digestive problems, hair loss and skin ailments, nervous reactions, emotional upset, stress and general poor health. Other possibly life-threatening symptoms of amino acids deficiency include obesity, malnutrition, and buildup of wastes in the bloodstream. All of these effects can be extremely detrimental to an individual's well-being, so a balanced intake of amino acids becomes extremely important. Because of their essential functions amino acids are vital and it makes good sense to supplement the diet with a quality amino acid complex.
What Does Amino Acids Do For The Body? Photo credit: Foter.com / Public domain There are 20 kinds of amino acids found in our bodies. These are made up of essential and non-essential amino acids. Essential amino acids mean that they should be an essential part of your diet as they are not naturally produced by our bodies. Non-essential amino acids are naturally produced by our bodies so you dont need to consume them. There are 8 different types of essential amino acids, so there are 12 different types of non-essential amino acids. Essential amino acids play many different roles in your body including controlling insulin, and maintaining healthy hair, skin, and nails. They are the basic building blocks of the human body. A deficiency in amino acids can lead to reduced energy levels and metabolism, skin and hair loss, digestive problems, sleeping disorders, stress, and poor health in general . Getting all the required essential amino acids also helps to control obesity and malnutrition, and also helps to remove waste from the bloodstream. Meat, eggs, and fish are all high in amino acids, but it can still be difficult to incorporate enough of these foods into a daily diet, especially for vegetarians and vegans. Supplements are another great way to get the required essential amino acids. A supplement like Amino 3000 is a high quality blend of both essential and non-essential amino acids. Its a practical and convenient way to make sure your body has the essential amino acids it needs in order to build proteins and regulate other bodily functions. Amino Acids BCAAs (branched chain amino acids) for example are a type of essential amino acids. BCAAs consist of leucine, isoleucine and valine. Leucine helps to increase blood, increase metabolism, and increase your bodys ability to rebuild and repair muscle tissue. Leucine cant be absorbed by our bodies without the help of the other two amino acids isoleucine and valine. A combination of these three amino acids are absorbed directly into the muscle and converted to energy, which helps to prevent the break down of muscle tissue. The remaining essential amino acids are histidine, methionine, phenylalanine, threonine, and trytophan. Its important to get all of these essential amino acids. When one or more of these essential amino acids are missing, our bodies cant produce the proteins required for our body to use.
Amino acids. What role do they play in muscle building, weight loss and fitness? Learn what aminos are an how the effect your body. Why do the majority of people who go to the gym to build muscle know so little of amino acids and protein, and their importance in achieving our goal of muscle building? Amino acids; everyone has heard of them, protein powders list them. So what is the importance of them? Do we really need them? Amino acids are the building blocks of protein and also muscle tissue. And they also play a major part in physiological processes relating to our energy, recovery, mood, brain function, muscle and strength gains, and also in our quest for fat loss. There are 23 amino acids and 9 of these are classed as essential or indispensable amino acids (IAA) that must be obtained from our nutritional intake. The others are termed dispensable amino acids (DAA) or non-essential due to the body being able to synthesise them from other amino acids. When we eat a meal we don't pay much attention to the content and balance of amino acids but the content of the meal determines the body and health building value of the protein food or supplement. In addition the importance of the amino acids content of our meal is important to support maximum growth we also have to take another factor into account which is to what extent these amino acids are actually delivered to the tissues when they are needed which takes us to the issues of digestion, absorption and also the bioavailability. What is Bioavailability? Eating our protein foods such as lean meats and non-fat dairy products, or having our protein drinks are the most common ways that we get our amino acids, we also can obtain amino acids from vegetables, and legumes also have levels of most amino acids. We can also use protein drinks and amino acid supplements as a convenient means to supplement our dietary needs. The reason we use these supplements is the bioavailability of the amino acids. Bioavailability is a measure of the efficiency of delivery and how much of what is ingested is used for its intended use by the body. There are factors which determine the amino acid bioavailability. One is how much fat is contained in the protein source and the length of time it takes for the amino acids to be available for use by the body. Cooking also can affect the amino acids; some are more or less sensitive to heat and cooking may cause decomposition of some amino acids. The physical nature of the particular food is also a factor, whether it is solid, liquid, powder, or even tablet, and to what extent it is chemically pre-digested as some amino acid supplements are, fillers and binders also can have an affect on the digestion of the amino acid. The condition of our digestive system can also have an affect on amino acid digestion, genetics, age, health, specific diseases and illnesses all have an affect on our digestion. Amino acids and Bodybuilding. Exercise, hormones and nutrients will all cause muscle growth. As will supplementation of free form amino acids high in the branch chain amino acids (BCAA's) Leucine, Isoleucine and Valine. The best time for us to get our amino acids is immediately after our training when the muscle is especially receptive to nutrients and also blood flow to the exercised muscles which still remains high. The solution to optimising our recovery and growth after training is a s meal composed of protein with both simple and some complex carbohydrates. This is the time when ideally we require a fast digesting protein such as whey protein. Amino Acid Supplementation. The popularity of amino acid supplements has increased dramatically. Packaged workout and recovery drinks that contain hydrolysed (pre-digested) proteins and often some free-form amino acids can be found in most gyms. Also tubs of powdered or capsulated amino acids are being used by an increasing number of weight trainers. The good thing about these supplements is that they don't require digestion like food does. The term free-form means that they are free of chemical bonds to other molecules and as such move quickly through the stomach, into the small intestines where they are very rapidly absorbed into the blood stream. When absorbed, amino acids are processed by the liver. The liver can only process so many at one time, so by taking a dose of 3-4g of amino acids these will be rapidly absorbed and would exceed the liver's capacity which would result in the amino acids being directed to the tissues that would require them such as muscle that is recovering from your training. Amino acids and Energy. A lot of misconceptions exist about the muscle contraction and the use of energy substrates during heavy high intensity weight training. When performing your training using repetitive power workouts a substantial portion of your energy comes from non-carbohydrate sources. When your muscles contract they use stores of adenosine triphosphate (ATP, a substance vital to the energy processes of all our living cells) for the first few seconds. The compound used to immediately replenish these stores is creatine phosphate (CP). This is how the supplement creatine, became so popular to bodybuilders and strength trained athletes. Creatine is made from three amino acids: arginine, methionine and glycine. To keep our CP and ATP levels high, these amino acids must be kept elevated in our blood stream. The amino acids in creatine supplements can be supplied by foods in our diet but the process of elevating these amino acids takes a great deal of time in digestion, and also would be accompanied by fats and carbohydrates which may or may not be desired. So the use of free form amino acids, either alone or in combination with creatine supplements can provide direct source of energy for power and strength. Amino acids & Fat loss. In fat loss two major processes must occur (1) the mobilisation and circulation of stored fats in the body must be increased; and (2) Fats must be transported and converted to energy at the mitochondria (the powerhouse site of cells). Several nutrients can assist in the conversion of fat to energy including the amino acid methionine, which in sufficient amounts can help improve the transport and metabolism of fat. When attempting to keep our total calories down during dieting, amino acid supplements including BCAA's and glutamine can also help to keep our food volume down but still provide support directly to the muscles, liver and our immune systems which are critical to optimising our body composition. Amino acids & Muscle catabolism. Our body has the ability to breakdown our muscle tissue for use as an energy source during heavy exercise. This is part of a bodily process called gluconeogenesis which means producing or generating glucose from non-carbohydrate sources. The part of this reaction that is important to us as bodybuilders is known as the glucose alanine cycle, in which the BCAA's are stripped from the muscle tissue and parts of them being converted to the amino acid alanine, which is then transported to the liver and converted into glucose. If we consume supplemental BCAA's the body does not have to breakdown our muscle tissue to gain extra energy. Studies have concluded that the use of BCAA's (up to 4g) during and after training can result in a significant reduction of muscle breakdown during training. Catabolism of muscle can cause shrinkage of our muscles and muscle soreness and may also lead us to injury. Amino acids and the anabolic effect. Resistance training generally stimulates both protein synthesis and protein degradation in exercised muscle fibres. Muscle hypertrophy (growth) occurs when an increase in protein synthesis results in the body's normal state of protein synthesis and degradation. The normal hormonal environment (e.g, insulin and growth hormone levels) in the period following resistance training stimulates the muscle fibres anabolic processes while blunting muscle protein degradation. Dietary modifications that increase amino acid transport into muscles raise energy availability or increase anabolic hormones should augment the training effects by increasing the rate of muscle anabolism and/or decreasing muscle catabolism. Either effect should create a positive body protein balance for improved muscular growth and strength. Want more information about Aminos, diets or training? Join our forum and reach your goals faster with help and advice from our experienced members!