Amino acids, what are amino acids?

What are amino acids and why are they needed?
In the sports nutrition market in the modern world, many different supplements can be found to help achieve these or other goals. Amino acids and proteins are among the most popular supplements today. Let’s discuss: what is an amino acid? What is amino acid needed for? Who needs it and what types of it are found?
Amino acids are the building blocks of proteins in the body. Because of the need to supply all living organisms with proteins, they are a key component of our animal activity. These substances can be obtained from food (meat, fish, eggs, cottage cheese…) or from special supplements.
What are amino acids needed for?
Amino acids have many functions in the body. Here are some of them: increasing and restoring muscle mass, releasing hormones, producing antibodies and enzymes, strengthening the immune system, avoiding catabolism, acting as neurotransmitters, and so on.
These substances have gained great popularity in the fields of bodybuilding and fitness. And this is not surprising, because it is through them that the accelerated growth of muscle mass and weakening can be arranged, as well as the preservation of the collected muscles during “drying”.
Let’s list some of the most important effects:
1. More energy. Unlike carbohydrates, the process of metabolism of amino acids is carried out somewhat differently, that’s why the body can get much more energy during training, if the amino acid representation is filled;
2. Increased synthesis of proteins. Amino acids stimulate the secretion of the anabolic hormone – insulin, as well as the activation of mTOR. These two mechanisms make muscle growth possible. Amino acids themselves are used as the building material of proteins.
3. Avoidance of catabolism. Amino acids are characterized by a pronounced anti-catabolic effect, which is especially necessary after training, as well as during the weakening and “drying” cycle.
4. Promotes accelerated burning of subcutaneous fat. Aminomas promote fat burning in adipocytes through mTOR-mediated leptin expression.
Who needs amino acids?
The specified supplement is useful for men and women who experience heavy physical loads (bodybuilding, fitness, boxing, sprinting, fights). Amino acids will help you recover better, increase lean muscle mass faster and burn subcutaneous fat.
What types of amino acids are there?
By their essence, amino acids are divided into two groups: replaceable and non-replaceable.
Replaceable substances are substances that our body can produce independently. Irreplaceable – substances that the body cannot produce. This is why it is important to get these essential amino acids through food or supplements.
There are a total of 28 types of amino acids (9 non-essential and 19 non-substitutable).

Essential amino acids:

 Valine – is the most important component for the restoration of damaged muscle tissues and normal nitrogen exchange processes in the human body. Prevents the decrease in serotonin levels and increases muscle coordination. It includes BCAA (the main material for building new muscles). The best sources of valine are: beef, chicken and salmon fillets, chicken eggs, walnuts.
 Histidine – an important component for restoring damaged muscle tissues. It is present in the myelin sheath that protects nerve cells. Also, this amino acid protects our body from the destructive forces of radiation and removes heavy metals from the body.

The product of histidine synthesis is carnosine, a powerful muscle antioxidant. The best food sources of histidine are: tuna, salmon, chicken fillet, peanuts, lentils.
 Isoleucine – one of the most important irreplaceable amino acids participating in the process of hemoglobin synthesis and blood sugar regulation. Regulates the processes of energy supply and strengthens the synthesis of the epidermis (the upper layer of the skin). It includes BCAA (the main material for building new muscles).
The best food sources of isoleucine are: chicken eggs, cheese, fish, turkey meat, chicken fillet.
 Leucine – the most important component of strengthening the immune system and maintaining it at the proper level. The main functions of leucine are: normalizing metabolic processes, delaying the breakdown of protein molecules, strengthening protein synthesis, delaying the breakdown of glucose,
Increasing insulin secretion and normalizing the balance of water exchange in our body. It includes BCAA (the main material for building new muscles). Best Food Sources of Leucine: Beef
Meat, veal, chicken fillet, fish, turkey fillet, cottage cheese, milk, non-wood.
 Lysine – participates in bone formation and has a positive effect on calcium absorption. It also participates in the synthesis of antibodies, hormones, enzymes, collagen formation and tissue recovery. Lysine has a positive effect on the work of the heart, lowers the level of triglycerides (three-atom glycerol alcohol) in the blood serum, and is an amino acid with antiviral activity. Best food sources of lysine: chicken eggs, beef, veal, lamb, chicken fillet, turkey fillet, beans, cod, cod.
 Methionine – one of the most important irreplaceable amino acids involved in the processes of fat metabolism and taurine and cysteine synthesis in the body. Also, methionine has the following useful functions: improving digestion, increasing muscular endurance, reducing negative cholesterol levels, having a positive effect on hair growth and the liver, protecting against the destructive effects of radiation, and removing heavy metals from the body. The best food for methionine

Sources: chicken and turkey fillets, veal, cottage cheese, peanuts, legumes.
 Threonine – promotes protein metabolism processes in the human body. It takes part in the synthesis of collagen and elastin.
Prevents the accumulation of fat in the liver. It has a positive effect on the work of the cardiovascular system and the central nervous system.
The best food sources of threonine: chicken and turkey fillets, beef and veal, oats, buckwheat, rice, mushrooms.
 Tryptophan – an important amino acid involved in the synthesis of serotonin.
It creates a good mood, prevents the development of depression and solves the problem of insomnia. Women should pay due attention to this amino acid, as it slows down premenstrual syndrome.
Best food sources of tryptophan: cheese, fish, meat, legumes, mushrooms, cottage cheese, pine nuts, nuts.
 Phenylalanine – improves mood, reduces pain, improves memory and learning abilities, suppresses appetite. It is part of the proteins that make up the body’s muscles, veins, tendons and other organs. The best food sources of phenylalanine: meat, chicken eggs, legumes, nuts.

Replaceable amino acids:

 Alanine – essential amino acid for the body involved in the process of glucose metabolism. It has the following positive properties: it strengthens muscle contractility, it is a source of energy for muscles and the central nervous system, it helps to normalize blood sugar levels and strengthen the body’s immunity.
The best food sources of alanine: meat (veal, cow, poultry), milk, cheese.
 Arginine is a highly demanded and valuable amino acid with many positive properties. Positive properties of arginine: inhibits the development of tumors, promotes detoxification processes in the liver, normalizes the nitrogen balance, enhances the production of growth hormone, participates in the enhanced production of spermatozoa in men, enhances the release of insulin, improves blood circulation in the muscles and strengthens immunity. Best food sources of arginine: pork, chicken and salmon fillets, chicken eggs, cedar nuts, walnuts, pumpkin seeds.

 Asparagine – normalizes the work of the central nervous system. Strengthens immunity through enhanced secretion of antibodies and immunoglobulins. The best food sources of asparagine are: milk, whey, meat, poultry, seafood, legumes, legumes, nuts.
 Citrulline – this amino acid is not so necessary for muscles as it is for our body. It helps our energy supply process, strengthens the immune system, endurance and significantly improves erectile abilities. Best food sources of citrulline: Watermelon, peanuts, soybeans.
 Cysteine – an amino acid with the most important function in the process of formation of skin and nail tissues and hair. It also participates in collagen production and improves skin elasticity. Cysteine is a powerful antioxidant that neutralizes many toxic substances and protects the body from radiation. The best food sources of cysteine are: chicken and turkey fillets, pork, chicken eggs, milk, red pepper, onion, garlic. Cystine – an amino acid with the most important function in the process of formation of skin and nail tissues and hair. It plays an extremely important role in the formation and maintenance of the three-dimensional structure of proteins and peptides and, accordingly, in the process of their biological activity. Best food sources of cystine: meat, fish, soy, oats, wheat.
 Dimethylglycine – is part of some hormones, neurotransmitters and DNA. The best food sources of dimethylglycine: meat, sunflower, wheat, legumes, liver.
 Glutamine – an amino acid necessary for the normal growth of muscle mass. Beneficial properties of glutamine: strengthens immunity, participates in protein synthesis in muscle tissue, is anti-catabolic (suppresses the hormone cortisol), accelerates recovery processes, reduces the effect of “overtraining”, regulates blood sugar and enhances brain performance.
The best food sources of glutamine: beef, chicken, fish, chicken eggs, milk, cabbage, beets, legumes, spinach, parsley.

 Glutathione – is an antioxidant that has a positive effect on fat metabolism and prevents the development of atherosclerosis processes. It also protects the body from toxins, free radicals, viruses and diseases. The best food sources of glutathione are: onion, garlic, cabbage, avocado, nuts, sunflower, poultry, egg yolk, spinach, celery.
 Glycine – participates in the synthesis of nucleic acids and bile acid and replaceable amino acids. In addition, it has the following positive properties: restores damaged tissues, has a positive effect on the central nervous system, improves mood and sleep quality, has anti-inflammatory properties. The best food sources of glycine are: meat, fish, milk, eggs.
Gamma – amino fatty acid (GABA) – the most important amino acid, which is a neurotransmitter of the central nervous system and brain. In bodybuilding, GABA has gained the greatest popularity thanks to the following positive effects: enhanced production of growth hormone, enhanced muscle density, enhanced burning of fat, improvement of sleep quality, calming effect (eliminates the excitation of nerve cells).
The best food sources of GABA are: tea and coffee leaves, filamentous fungi, the juice of plants of the cruciferous family.
 Glutamic acid is an amino acid that transmits impulses in the central nervous system. It has a positive effect on carbohydrate metabolism and is a source of energy for the brain. It takes part in nucleic acid synthesis and makes muscle cells permeable to potassium ions.
The best food sources of glutamic acid are: cow’s milk, Parmesan cheese, chicken, duck, beef and pork, cod, mackerel, trout, green herring. Glutathione – is an antioxidant that has a positive effect on fat metabolism and prevents the development of atherosclerosis processes. It also protects the body from toxins, free radicals, viruses and diseases. The best food sources of glutathione are: onion, garlic, cabbage, avocado, nuts, sunflower, poultry, egg yolk, spinach, celery.
 Glycine – participates in the synthesis of nucleic acids and bile acid and replaceable amino acids. In addition, it has the following positive properties: restores damaged tissues, has a positive effect on the central nervous system, improves mood and sleep quality, has anti-inflammatory properties. The best food sources of glycine are: meat, fish, milk, eggs.
Gamma – amino fatty acid (GABA) – the most important amino acid, which is a neurotransmitter of the central nervous system and brain. In bodybuilding, GABA has gained the greatest popularity thanks to the following positive effects: enhanced production of growth hormone, enhanced muscle density, enhanced burning of fat, improvement of sleep quality, calming effect (eliminates the excitation of nerve cells).
The best food sources of GABA are: tea and coffee leaves, filamentous fungi, the juice of plants of the cruciferous family.
 Glutamic acid is an amino acid that transmits impulses in the central nervous system. It has a positive effect on carbohydrate metabolism and is a source of energy for the brain. It takes part in nucleic acid synthesis and makes muscle cells permeable to potassium ions.
The best food sources of glutamic acid are: cow’s milk, Parmesan cheese, chicken, duck, beef and pork, cod, mackerel, trout, green herring.

 Histamine – plays the role of a neurotransmitter in the central nervous system. Improves sexual desire and increases the penetration of the vascular system. The best food sources of histamine: milk, cottage cheese, oats, liver, poultry, chicken eggs.
 Ornithine – gained great popularity in bodybuilding thanks to the following beneficial effects: enhanced release of growth hormone, positive effect on the liver, enhanced fat burning, increased insulin secretion, anti-catabolic effect. The best food sources of Ornith are: chicken eggs, meat, fish, dairy products.
 Proline – has a positive effect on the condition of the skin and cardiovascular system, strengthens joints and tendons. The best food sources of proline are: rye bread, rice, beef and lamb, sardines, tuna, cheese.
 Serine – has a positive effect on fat metabolism and the immune system. The best food sources of serine are: pumpkin seeds, nuts, chicken eggs, milk, poultry, herring, mackerel, lamb.
 Taurine – necessary for the normal metabolism of sodium, potassium and magnesium. It has a positive effect on the brain and improves metabolic processes. The best food sources of taurine are: meat, fish, chicken eggs, milk, oysters. Tyrosine – participates in the production of melatonin, has a positive effect on the work of the thyroid gland and pituitary gland, slows down appetite. Tyrosine is the amino acid of creativity (enhances creative processes and enables larger-scale thinking). The best food sources of tyrosine are: almonds, avocados, bananas, pumpkin seeds, sesame seeds.
 Carnitine – thanks to its similar structure, it can be attributed to amino acids. It helps to convert fatty acids into energy. It has a positive effect on the work of the heart and liver. Carnitine increases endurance, improves the quantity and quality of sperm, slows down the aging process, reduces the amount of harmful cholesterol. The best food sources of carnitine are: beef and lamb, dairy products, liver, veal, turkey and pork.

Let’s summarize the main issues:
1) What are amino acids?
A protein-forming substance in the body. They are a key component of our animal life, as all living organisms require them.
2) What are amino acids used for?
They have many functions in the body. Here are some of them: increasing muscle mass, recovery, production of hormones, antibodies and enzymes, strengthening the immune system, avoiding catabolism, playing the role of neurotransmitters and so on.
3) Who needs amino acids?
This sports nutritional supplement is necessary for men and women who are engaged in heavy physical activities (bodybuilding, fitness, boxing, sprinting, fights).
4) What types of amino acids are there?
They are divided into two groups: replaceable and non-replaceable. There are 28 different types of amino acids (9 substitutional and 19 non-replaceable).
The essential amino acids are:
 Valine
 Histidine
 Isoleucine
 Leucine
 Lysine
 Methionine
 Threonine
 Tryptophan
 Phenylalanine
Replaceable amino acids
 Alanine
 Arginine
 Asparagine
 Citrulline
 Cysteine
 Cystine
 Dimethylglycine
 Glutamine
 Glutathione
 Glycine
 Gamma-amino fatty acid (GABA)
 Glutamic acid
 Histamine
 Ornithine
 Proline
 Serine
 Taurine
 Tyrosine
 Carnitine