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The importance of amino acids for our health
Amino acids are the building blocks of our body's proteins, giving them a key role in our energy supply. A sufficient supply of them improves our well-being. For many people, amino acids are exclusively linked to physical fitness. However, they also influence other areas of our body. In this article, we explain in detail what amino acids are and which foods to find them in.
What exactly are amino acids?
Amino acids move around our bodies as simple or complex molecules that allow the body to create its own proteins. They also contribute to a whole host of other processes within the human body. For example, they play a major role in the formation of cell structures. 1 In this way, certain amino acids can also have an impact on our brain. 2
We also distinguish between D-amino acids and L-amino acids, as well as essential and non-essential amino acids.
D-amino acids and L-amino acids
While D-amino acids are composed artificially or synthetically, L-amino acids are naturally occurring. They form the building blocks of proteins and help regulate our protein needs. There are a total of 20 proteinogenic, or "protein-producing," amino acids.
Essential and non-essential amino acids
Essential amino acids are vital to our bodies because our bodies are unable to produce them on their own. In other words, they must be absorbed through food. Non-essential amino acids can be produced by the body, but supplementation through food is also possible.
Of the 20 amino acids our bodies need to make proteins, nine are essential amino acids and eleven are non-essential amino acids.
In adults, it is recommended to have a regular intake of eight essential amino acids :
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine
In infants, the German Nutrition Society also recommends an amino acid known as histidine. 1
Here is the list of eleven non-essential amino acids : 1
• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamine
• Glutamic acid
• Glycine
• Proline
• Serine
• Tyrosine
In which foods can you find essential amino acids?
Animal foods, such as meat, fish, eggs, and dairy products, contain all the essential amino acids the body needs. 3 Are vegetarians and vegans at risk of deficiency? No, because people who do not eat meat, fish, or any other animal-based foods can also provide their bodies with the necessary amino acids by combining different sources of plant-based protein. 3 For example, you can easily cook dishes based on legumes and grains, such as lentils with rice, or split pea soup with a slice of bread.
To obtain a natural supply of amino acids, it is first of all necessary to favor a Healthy eating . However, when you lead a busy life, it's not always easy to eat healthy and nutritious foods. Therefore, dietary supplements can also provide amino acids outside of food. Talk to your GP or a nutritionist!
Amino acids and their effects: in the service of sport
In the world of sports, amino acids are well known for their beneficial properties. Athletes particularly appreciate them for their positive effects on performance and muscle development. Indeed, they provide our bodies with proteins that help build and maintain muscle mass while keeping bones healthy. It's no wonder they're popular among fitness enthusiasts, especially BCAAs (branched-chain amino acids)! Whether they're training for strength or endurance, many athletes rely on the benefits of amino acids to meet their protein needs during training.
The BCAA class includes valine, leucine, and isoleucine. Several studies have shown that the latter two can also improve the body's carbohydrate metabolism. 4 Thanks to them, many athletes manage to boost their endurance, even at their highest level of performance.
Amino acids, the basis of a healthy diet
Whether you exercise a lot or not, amino acids are an essential part of a healthy diet. Since the body cannot produce essential amino acids on its own, they must be consumed through the food we eat. They are found in many animal and plant products. If it is not possible to consume the necessary amount of amino acids from food alone, you can also take dietary supplements.