Amino Acid Guide - The Building Blocks of Protein
1/10/07
Amino acids are defined as the building blocks of protein by a number of sources. But what exactly does that mean? Basically every part of us is made up of cells. Since they are also the smallest parts of us, they join together to make up our various components. Skin, hair, blood, tissue, organs…everything starts with a basic cellular structure. In fact some scientists put the number of cells in the human body at around 100 trillion.
Not only do amino acids build cells and form new proteins, they also repair and maintain existing cells. For example bodybuilders put tremendous strain on the muscles they use in training. They constantly work to build them up, but in the very process stress these muscles to the point that they'll start to break down. It makes sense then that all athletes would need extra amino acids to keep them functioning at their top performance levels. That's why it's so crucial for anyone who works out or engages in regular, strenuous exercise to take in plenty of protein. If these folks try to get all their amino acids from food, the sheer bulk would keep them from being able to perform… thus the necessity of quality supplementation.
Protein is essential to healthy cell production and maintenance and it consists of chains of amino acids, which in turn combine in various ways to aid each cell in carrying out its specific function. The way the amino acids combine determines what each cell does in the body. Some of the things specific types of cells do are:
- Blood (hemoglobin) cells carry oxygen and nutrients throughout the body
- Antibodies fight illness and disease
- Designated cells create and maintain our structure (skin, fingernails, bone, hair, etc.)
- Certain cells produce hormones that promote physiological functions
The name "amino acid" was coined in the mid-nineteenth century. Chemically, each one contains amino and carboxyl groups. Scientists still study proteins, cells, and amino acids in the hopes of learning more about their complicated and intertwined structures. It's interesting to note that each of us consists of approximately 20% protein, 60% water, and 20% minerals.
We all carry digestive enzymes which break down the proteins we eat into their individual amino acids. That's so they are small enough to travel through our bodies into the areas where they are needed. Other enzymes re-form them into new proteins. Actually we all have more than 15,000 enzymes and between three and four times that amount of various proteins. In addition to building and repairing our infrastructure, amino acids work on our sleep patterns, moods, sex drive, mental focus, and they also produce all those chemicals in our brains. Clearly we are complicated beings and need all the help we can find to stay healthy both mentally and physically.
Scientists have identified twenty amino acids that are considered standard because of their basic genetic make-up. Additionally there are thousands of non-standard amino acids that form by chemical interactions of the standards. Within the standard category there are essential amino acids and non-essential amino acids. The non-essentials are equally as important, but our bodies manufacture them in our livers. That means we don't have to find them in food like we do the essentials. The diet we follow is of such importance because our bodies don't store amino acids; we must ingest them daily to maintain good health and strong muscles.
Another crucial function of amino acids is to act as a sort of switchboard in human physiology. They turn the chemical impulses off and on as needed to regulate metabolism and general functions and reactions in the body.
Essential Amino Acids
When we read about amino acids we usually see references to essential and non-essential types. There seems to be some confusion as to just how many of each there are. Some say there are a total of twenty amino acids while others put the number at twenty-two. Some amino acids synthesize others and are often called non-standard (as mentioned above); thus the difference in lists. The rest we must obtain from the foods we eat. Not only that but we don't store them up so it's important to consistently eat the right diet. If we don't ingest these essential amino acids our muscles, tissues, in other words our very structure starts to break down.
We find protein in meat, dairy, and vegetables; but it's usually the meat and dairy products that contain the essential amino acids. Another way to put it is that they are complete protein. Generally speaking vegetables contain the fewest amino acids but the great thing is that they can be combined to become complete protein or essential amino acids. That's why it's possible to be a healthy vegetarian. Some uninformed people mistakenly think that vegans and vegetarians don't eat enough protein to build strong, lean muscles. For instance rice doesn't contain much isoleucine and lysine but when you pair it up with beans you actually make a high protein meal.
Following is a list of essential amino acids. Some lists break them down differently, but we use this one: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Arginine, cysteine, glycine, and tyrosine are sometimes referred to as conditionally essential. That means that people with certain health conditions don't synthesize them and need to get them from their diet or supplements.
Non-Essential Amino Acids
The non-essential amino acids are those that we synthesize or make on our own. As we need them to generate new cells or repair existing ones in our tissues and organs our bodies form these non-essential amino acids from substances we already have. They are generally listed as: alanine, asparagine, aspartate, cysteine, glutamate, glutamine, glycine, proline, serine, and tyrosine. They are called non-essential not for lack of importance but because in most cases we don't have to look for foods containing them.
Branched Chain Amino Acids (BCCA)s
Among the essential amino acids are three known as "branched chain amino acids" or "BCAA"s. They are leucine, isoleucine, and valine. Remember that essential amino acids are the ones we need in order to survive and also must get from food, since we can't manufacture them on our own. Food sources of BCAAs include red meat, dairy products, eggs, and whey protein.
BCAAs are especially valuable to bodybuilders and extreme athletes because they often put their muscles in a catabolic or breakdown state. Since BCAAs metabolize in muscles instead of the liver, it seems clear that supplementing with them would be most beneficial to those putting extra stress on their muscles. Not only do they aid in preserving and repairing fatigued muscles, they also increase energy which of course leads to a better workout.
Major Amino Acids
Although there are as many as twenty-two amino acids (some sources list 20), we will talk here about some that are considered major. We will talk more about each one in other articles, but here are some overviews:
- L-Carnitine - Found in foods such as lamb, beef, dairy, and avocados the body creates it from lysine and methionine it improves and stimulates the heart's function as well as converting food into usable energy
- Taurine - Crucial to muscles cells in that it increases the size enabling them to hold water, allowing them to better utilize protein. Bodybuilders also like the fact that hydrated muscles appear bigger
- L-Arginine - Muscles need nitrogen to synthesize protein and l-arginine helps them to hold on to it. It also boosts immunity and promotes a healthy Thymus gland
- L-Histidine - Important for synthesizing healthy red blood cells, it also helps heal and repair muscles
- L-Lysine - Builds muscles and speeds up healing when injured. It also helps the body maintain calcium reserves and absorption. Food sources are fish, dairy, legume, and meat
- L-Tyrosine - Helps minimize effects of strenuous workouts including muscle and mental fatigue. It can be found in meat, seafood, oatmeal, and wheat
- Glutamine - Metabolizes protein and helps increase cell size, making the muscle tissue less likely to break down. It's important for digestive health and some claim it can cure ulcers
- Leucine - One of the three BCAAs it helps maintain the correct blood sugar level, heal stressed and overworked muscles, and promote human growth hormone production
- Isoleucine - Another BCAA it also helps muscles recover after a workout or other stress. It's necessary in the production of hemoglobin and aids in forming blood clots. It also regulates blood sugar levels
- Valine - The third BCAA helps maintain balanced nitrogen levels, which is important to growing lean muscles. It also helps repair damaged or overworked muscles. Some believe it aids in restoring brain function damaged by drug and alcohol abuse or neurological diseases
Amino Acid Supplementation
You may find it helpful and even essential to use supplements containing various amino acids. As you can see from the information we've presented they are essential to our organs, muscles, tissues…in fact every part of us. Each of us is different and may have an abundance of some amino acids and a shortage of others. These factors depend both on our individual chemistry as well as what type of diet we follow. Anyone that works out, engages in sports, or regularly exercises will most likely benefit from a protein powder or other form of supplementation to boost their amino acid quality. Also if you suffer from any type of health condition you may well benefit from more protein. Before buying any of these products, be sure to do plenty of research and talk with your trainer, doctor, or nutritionist.
Protein and amino acid supplements come in powders, liquids, capsules, tablets; just about any form you can think of. The choice is yours although easily dissolving granular powders are the most popular. These days they come in tasty flavors that mix well in juice, water, or milk.
As far a side effects go, it really depends on you in most cases. For instance, if you happen to be lactose intolerant a supplement containing milk protein would cause digestive distress. Generally speaking ingesting amino acids through supplementation shouldn't be a problem when you follow package directions. Always remember that more doesn't necessarily mean better. Also read labels to ensure that the product contains only high quality and necessary ingredients. An example of a not-so-healthy supplement would be one full of sugar. In addition to researching online and through publications, it's often helpful to talk with other bodybuilders and athletes and learn what works for them.
Who Needs Amino Acids?
Obviously we all need amino acids to stay alive, but many of us need to supplement them in order to achieve and attain optimum health. We've mentioned bodybuilders and hard training athletes as obvious candidates, but there are others that may feel much better with some help. These include anyone with blood sugar disorders such as hypoglycemia, vegans and vegetarians, exhaustion caused by stress, serious diseases such as ALS or AIDS, and some allergy sufferers. In fact nearly everyone would benefit from some extra help. Unfortunately our foods often contain preservatives and various other harmful chemicals. Fruits and vegetables are sprayed with pesticides and animals receive antibiotics and hormones in their feed. Ultimately these substances get transferred to our tables. It stands to reason that we need to do all we can to restore the natural nutrition that nature intended for us.
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