Have you ever wondered whether your body is getting enough amino acids? Did you know they're extremely important for your performance?
We'll show you why amino acids are also known in chemistry as the "building blocks of life" and how you can use them optimally to get the most out of yourself and rock every project you do 110%!
Table of contents
1. What are amino acids?
Amino acids are nitrogen-containing building blocks from which proteins , peptides , hormones , and neurotransmitters are constructed . Your cells , muscles , and tissue are also largely composed of amino acids .
They transport nutrients, influence the functions of organs , glands, tendons, and arteries, and are involved in metabolic processes . You also need them to maintain your muscles and heal wounds after injuries, for example, to rebuild muscles, bones, or skin.
It's no wonder, then, that they are called the " building blocks of life ." Amino acids differ in their structure and can be divided into different groups.
A) Essential and non-essential amino acids:
Essential amino acids cannot be produced by your body. This means you must obtain them through food (primarily in the form of protein). These include:
- L-Isoleucine
- L-Leucine
- L-Lysine
- L-Methionine
- L-phenylalanine
- L-Threonine
- L-tryptophan
- L-Valine
Your body can produce non-essential amino acids from carbohydrates. There are 12 of them:
- L-Alanine
- L-Arginine
- L-aspartic acid
- L-Asparagin
- L-cysteine
- L-Glutamine
- L-glutamic acid
- L-Glycine
- L-Histidine
- L-Proline
- L-Serine
- L-Tyrosine
Strictly speaking, there are also semi-essential amino acids . This group includes arginine, asparagine, cysteine, glutamine, glycine, polinine, and tyrosine. They only become essential under certain conditions, when the body cannot produce them sufficiently itself. This can be the case, for example, after injuries or during strenuous exercise.
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B) Proteinogenic and non-proteinogenic amino acids:
Proteinogenic amino acids are involved in protein synthesis in the body . The more high-quality proteinogenic amino acids a food contains, the higher its biological value . Proteinogenic amino acids include, among others:
- Methionine
- Cysteine
- Valine
- Isoleucine Lysine
- Leucin
- Glycine
- Alanine
- Threonine
- and histidine.
Non-proteinogenic amino acids , of which there are several hundred in nature, play no role in protein synthesis. Nevertheless, you shouldn't ignore them, as they are involved in important metabolic processes . Examples of non-proteinogenic amino acids include ornithine and citrulline from the urea cycle. They help detoxify your body.
There are different classes of amino acids : alpha, beta, and gamma amino acids. The most common amino acid in nature is the alpha amino acid, which is the only amino acid that the human body can effectively utilize.
All of the amino acids discussed in this article and that you should generally pay attention to in your diet belong to this class.
If you pay attention to your diet and eat a healthy and balanced diet , you will generally be sufficiently supplied with all the important amino acids .
In stressful situations, it's certainly not always easy to reach for the right foods or even take breaks to eat. In this case, supplements can help you get the most important nutrients . If you're thinking about buying amino acids, keep the following in mind:
You can buy supplements that cover just one amino acid or contain an amino acid complex. If you value a balanced amino acid supply, it's advisable to use a dietary supplement that contains at least all essential amino acids.
You can also take advantage of the benefits of individual amino acids in capsules. If you're very active, taking glutamine is worthwhile. This proteinogenic amino acid supports the development and maintenance of your muscles and helps your body recover after training.
Lysine also helps build muscle and is contained in numerous supplements. If you want to declare war on your fat cells and simultaneously aim for more power and endurance during training, carnitine is of interest to you.
The amino acid compound of methionine and lysine transports fatty acids to muscle cells for energy production. Side effects from taking amino acids are very rare, making them very safe for you as supplements.
After this general definition of amino acids, we will introduce you to individual amino acids in the next sections and show you how you can best use them for yourself.
Take Home Message #1: Amino acids are important building blocks in your body. They can be divided into essential amino acids, which you must obtain through food, and non-essential amino acids, which your body can produce itself.
There are also proteinogenic and non-proteinogenic amino acids. The former are responsible for your protein metabolism. Alpha, beta, and gamma amino acids can also be distinguished from one another, although your body can only properly utilize alpha amino acids.
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2. Crack your personal best: that's what L-citrulline can do
Citrulline is an amino acid that takes its name from the watermelon , also known as Citrullus vulgaris . Many top athletes swear by taking citrulline, for example in supplement form.
It is produced from the basic amino acid ornithine in the so-called urea cycle. Basic amino acids are important for protecting your body from over-acidification. The urea cycle takes place in the liver and plays a role in the breakdown of proteins.
Ammonia, a component of the amino acid group, is excreted without toxic damage. Citrulline is also the precursor to the amino acid L-arginine: It is converted into this amino acid in your kidneys, producing nitric oxide (NO) as a byproduct. NO influences the vascular regulation of your blood vessels, for example, your blood pressure and blood clotting. [3]
Especially if you exercise a lot, it has a positive effect on glucose transport and blood flow. Your well-perfused muscles ensure you train more efficiently and your body can recover better after a strenuous session at the gym. [4]
You can follow the example of many top athletes and take the amino acid as a supplement. You'll often find it in combination with malate.
This is the anion of malic acid, which, among other things, is involved in energy production in your body. Combined as citrulline malate, it ensures greater intensity and endurance during training .
Citrulline malate also increases arginine concentrations. This is essential for NO synthesis, which promotes blood flow in the body and ensures that your muscles are better supplied with nutrients.
Take Home Message #3: If you want to optimize blood flow to your muscles and your recovery phase after exercise, citrulline can help you train more efficiently. Many elite athletes swear by the amino acid in supplement form, often combined with malate.
3. Better mood with L-tryptophan and 5-HTP
When you're in a good mood, you're more likely to achieve your personal and professional goals. As mentioned above, amino acids play a role as building blocks for numerous substances in your body.
The cryptic-sounding 5-hydroxytryptophan, or 5-HTP for short, is no exception: It is an intermediate in the production of the happiness hormone serotonin . As a neurotransmitter, serotonin significantly influences your mood. 5-HTP is therefore very important for your overall well-being. [5]
The starting point for the production of 5-HTP, and thus serotonin , is L-tryptophan . It is one of the aromatic amino acids found in only a few protein-rich foods, such as eggs, fish, and poultry.
Other aromatic amino acids include histidine, phenylalanine, and tyrosine. People who avoid animal products should especially ensure they consume enough L-tryptophan.
A deficiency can lead to a lack of 5-HTP production, thus disrupting the release of serotonin . However, there are dietary supplements that contain either L-tryptophan or 5-HTP.
L-tryptophan has even more effects on your well-being, as it is also involved in the production of the sleep hormone melatonin. This hormone is produced when light levels decrease in the evening and regulates your sleep-wake cycle: When the sun sets, your body releases more of it, making you tired.
As soon as the sun rises again in the morning, however, the concentration of melatonin decreases again, and you wake up. L-tryptophan is also a provitamin for the synthesis of nicotinic acid.
Nicotinic acid is a component of the coenzymes NAD+ and NADP, which activate enzymes in your body and thus regulate hundreds of processes, such as digestion.
Take Home Message #4: 5-HTP and its precursor L-tryptophan are amino acids that have a crucial influence on your overall well-being. They are involved in the production of the hormones serotonin and melatonin, thus affecting your mood and sleep.
L-tryptophan is also important for nicotinic acid synthesis, which is responsible for hundreds of processes in your body. It is used to produce coenzymes, which in turn are synthesized into digestive enzymes, for example.
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4. Phenylalanine for mental high performers
There are always moments in your life when you need to mobilize all your strength to achieve a specific goal or complete an important project. You can secure the energy you need for such times through proper nutrition.
An interesting substance for mental high performers, for example, is phenylalanine. It comes in three different forms: L-phenylalanine, which is found in protein-rich foods; the synthetically produced D-form; and the combination of the two forms, known as DLPA.
Phenylalanine is involved in the production of numerous endogenous substances. Hydroxylation of the amino acid produces, for example, tyrosine. This amino acid is important for the production of hormones , neurotransmitters , and catecholamines (including the happiness hormone dopamine and the stress hormones noradrenaline and adrenaline ).
The latter are neurotransmitters responsible for stimulating nerve cells. These stimuli ensure that you feel motivated, alert, and full of energy to complete your projects, for example. Phenylalanine, as a precursor to tyrosine, therefore ensures that you feel good.
According to a study, an increased concentration of L-phenylalanine, through several conversion steps, boosts your mood and increases your concentration. This allows you to keep a cool head, especially in stressful situations, and complete tasks. [6] Consuming this amino acid during busy, sleep-deprived periods can therefore help you cope optimally with long days.
Everything about phenylalanine
Your concentration also benefits , because after it is converted into tyrosine and dopamine , noradrenaline and then adrenaline are produced. According to several studies, a high adrenaline level in the blood ensures that you can absorb and process information faster. [7] Natural doping for your brain.
The question that remains is how best to supply your body with this amino acid. If you eat a balanced diet, your needs should be well met. Especially if you snack on pumpkin seeds or walnuts, which are rich in phenylalanine.
It's also found in poultry, pork, salmon, and peas. At the same time, you should ensure you get enough vitamin C and vitamin B6 , as this amino acid is particularly well absorbed when taken with them.
Those who demand a lot of themselves, for example through strenuous training or a demanding daily routine, can also purchase or supplement the amino acid. You'll usually find it in capsule form, pre-portioned with a dosage of 500 to 750 mg.
Make sure to take it with plenty of fluids. However, if you eat a healthy and balanced diet, you usually won't need supplements containing this amino acid.
Take Home Message #5: Phenylalanine is used to produce important endogenous substances such as tyrosine, dopamine, noradrenaline, and adrenaline. These ensure that you survive stressful situations in a good mood, full of energy, and with maximum concentration.
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5. Conclusion
The "building blocks of life" affect your overall well-being and performance. Simply maintain a balanced diet to keep your body's processes running optimally.
If in doubt, you can of course also buy amino acids and supplement with them. There are numerous nutritional supplements that can provide you with optimal nutrition.
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6. Sources
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518171/
[2] http://www.tandfonline.com/doi/abs/10.1179/147683008X301513
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4983290/
[4] https://www.ncbi.nlm.nih.gov/pubmed/19851298
[5] https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0011882/
[6] https://www.ncbi.nlm.nih.gov/pubmed/7794222
[7] https://d-nb.info/1027184138/34
