What are the essential amino acids?
Essential amino acids are amino acids that cannot be synthesized by the human body and must be obtained from protein foods. Recall that science identifies the 22 most important amino acids, 8 of which are essential – valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, and phenylalanine. For children, arginine is also indispensable.
The absence or lack of essential amino acids in the diet leads to metabolic disorders (in particular, due to the creation of a negative nitrogen balance in the body and disruption of protein biosynthesis). As a result, immunity deteriorates, various functions of tissue repair and growth stop, and the risk of nervous disorders, depression, and other mental disorders increases.
In turn, BCAA amino acids available in the form of sports nutrition are a combination of leucine, isoleucine, and valine. The daily requirement for these three amino acids is 5-6 g or half of the total requirement for all essential amino acids. Eating enough essential amino acids is especially important for athletes, vegetarians, and pregnant women.
Functions of essential amino acids
- Valine – is necessary for metabolic processes in muscles, and is actively involved in the recovery processes after training. Can be used by muscles as an additional source of energy.
- Isoleucine – necessary for the synthesis of hemoglobin, contributes to normal blood clotting, protecting the body from infections. Increases endurance, promotes recovery, and rapid muscle growth.
- Leucine – regulates blood sugar levels, accelerates wound healing, and can be a source of energy for muscles. Promotes the restoration of bones, skin, and muscle tissue. Reduces cholesterol levels and increases the production of growth hormones.
- Lysine – necessary for bone formation, promotes the absorption of calcium. This essential amino acid is involved in the synthesis of antibodies, hormones, enzymes, collagen formation, and tissue repair.
- Methionine – contributes to normal digestion, maintains liver health, is involved in the processing of fats, and protects against the effects of toxins and radiation.
- Threonine – contributes to the maintenance of normal protein metabolism in the body, while helping the liver. Essential for the proper functioning of the immune system.
- Tryptophan is used by the body to synthesize the hormones serotonin and melatonin, which are the most important neurotransmitters. It is necessary for insomnia, depression and to stabilize mood.
- Phenylalanine is a neurotransmitter for brain nerve cells. Effectively helps with depression, arthritis, migraine, and obesity. Poorly absorbed with a lack of vitamin C.
The benefits of BCAAs in sports
Leucine is considered one of the most important essential amino acids for athletes. It enhances the production of growth hormone, helps heal micro-damages in the muscles, promotes energy production, and prevents the breakdown of muscle tissue. Leucine takes an active part in the process of muscle growth by activating the mTOR anabolic complex responsible for regulating protein synthesis.
Isoleucine promotes muscle recovery, stimulates the production of growth hormones, and regulates blood sugar levels. This amino acid is involved in the formation of hemoglobin and contributes to normal blood clotting. It is also considered a necessary component of the intestinal microflora and has a bactericidal effect against some pathogenic bacteria.
Valine has a muscle-building stimulant effect as this essential amino acid acts as an energy source, thus controlling the body’s use of glucose. Valine prevents the decrease in serotonin levels, being a natural antidepressant. It helps to reduce appetite, so it is necessary for training for fat burning.
Essential amino acids in food
The largest amount of essential amino acids are found in protein foods – all kinds of meat (from beef and pork to chicken and rabbit), eggs, fish, and offal. Dairy products are also rich in amino acids – milk, cottage cheese, cheese, and sour cream. Among plant foods containing essential amino acids, it should be noted legumes – beans, soybeans, lentils, as well as nuts and mushrooms.
It is important to understand that with regular consumption of meat, the human body easily covers the metabolic needs of both essential amino acids in general and BCAAs in particular (that is, leucine, isoleucine, and valine). We can talk about a dangerous lack of these substances only if you follow a strict vegan diet or with a mono diet for weight loss (pineapple, cucumber, and so on).
Amino acid table
Beef, raw, 100g
Total protein: 25 – 30g
Includes the following amino acids:
| Isoleucine (BCAA) | 1.2 – 1.5g |
| Leucine (BCAA) | 2.1 – 2.3g |
| Lysine | 2.2 – 2.5g |
| Phenylalanine | 1 – 1.2g |
| Valine (BCAA) | 1.3 – 1.5g |
| Arginine | 1.7 – 1.9g |
| Alanine | 1.6 – 1.8g |
| Aspartic acid | 2.4 – 2.7g |
| Glutamic acid | 4 – 4.4g |
| Glycine | 1.6 – 1.8g |
| Proline | 1.3 – 1.5g |
| Total BCAAs | 4.6 – 5.3g (4600 – 5300mg) |
Chicken breast, raw, 100g
Total protein: 23 – 25g
Includes the following amino acids:
| Isoleucine (BCAA) | 1.2 – 1.4g |
| Leucine (BCAA) | 1.7 – 1.9g |
| Lysine | 2 – 2.2g |
| Phenylalanine | 0.9 – 1g |
| Valine (BCAA) | 1.1 – 1.3g |
| Arginine | 1.3 – 1.5g |
| Alanine | 1.2 – 1.4g |
| Aspartic acid | 2 – 2.2g |
| Glutamic acid | 3.5 – 3.9g |
| Glycine | 1.1 – 1.3g |
| Proline | 0.9 – 1g |
| Total BCAAs | 4 – 4.6g (4000 – 4600mg) |
Buckwheat, dry, 100g
Total protein: 13 – 15g
Includes the following amino acids:
| Threonine | 0.5 – 0.6g |
| Isoleucine (BCAA) | 0.5 – 0.6g |
| Leucine (BCAA) | 0.8 – 0.9g |
| Lysine | 0.7 – 0.8g |
| Phenylalanine | 0.5 – 0.6g |
| Valine (BCAA) | 0.7 – 0.8g |
| Arginine | 1 – 1.1g |
| Alanine | 0.7 – 9.8g |
| Aspartic acid | 1.1 – 1.2g |
| Glutamic acid | 2 – 2.2g |
| Glycine | 1 – 1.1g |
| Proline | 0.5 – 0.6g |
| Total BCAAs | 2 – 2.3g (2000 – 2300mg) |
Whey protein, 100g
Total protein: 65 – 70g
Includes the following amino acids:
| Threonine | 5.5 – 6g |
| Isoleucine (BCAA) | 4.3 – 4.5g |
| Leucine (BCAA) | 8 – 8.5g |
| Lysine | 6.1 – 6.5g |
| Phenylalanine | 2 – 2.1g |
| Valine (BCAA) | 4.6 – 5g |
| Arginine | 1 – 1.1g |
| Alanine | 1.7 – 1.9g |
| Aspartic acid | 8 – 8.7g |
| Glutamic acid | – |
| Glycine | 2.4 – 2.6g |
| Proline | 4.8 – 5.1g |
| Total BCAAs | 6.9 – 18g (16900 – 18000mg) |
The amino acid content in grains
The leader in the content of essential amino acids in cereals is buckwheat and similar pseudocereal crops (in particular, quinoa and amaranth). Unlike wheat, rice, and oatmeal, buckwheat contains a full range of amino acids important for metabolism. The use of 100 g of buckwheat covers about 10% of the body’s needs for essential amino acids.
Essential amino acids in grains, per 100g of dry product:
| Lysine | Cystine | Isoleucine | Leucine | |
| Amaranth | 5.0 | 4 | 3 | 4.7 |
| Buckwheat | 6.2 | 1.6 | 3.7 | 6.2 |
| Wheat | 2.8 | 2.2 | 3.3 | 6.7 |
| Rice | 3.8 | 1.4 | 3.8 | 3.2 |
| Milk | 5.8 | 2.1 | 5 | 7.3 |
Consequences of a lack of amino acids in your diet
Insufficient protein content in food and a chronic deficiency of essential amino acids leads to a negative nitrogen balance and the development of one of the forms of beriberi (pellagra), associated with a lack of tryptophan necessary for the formation. Symptoms of deficiency are muscle weakness, loss of appetite, tissue swelling, as well as brittle nails, dry skin, and hair loss.
Amino acid deficiency symptoms:
- Decreased immunity
- Loss of muscle mass
- Inhibition of the central nervous system
- Inhibition of hormone production
- Fatty degeneration of the liver
- Growth retardation in children
Essential amino acids are amino acids important for metabolism that cannot be synthesized in the human body and must be supplied with protein foods. In the form of sports nutrition, BCAA amino acids are available – a combination of leucine, isoleucine, and valine. Natural sources of amino acids are meat and other protein foods.