What Are Amino Acids And Why Do We Need Them?
Aug 14, 2024
You may have heard about amino acids - they’re found in pretty much every food we eat and they are essential for the maintenance of overall health. Continue reading to learn more about amino acids and why we need them!
What are amino acids?
Amino acids are the building blocks of proteins. There are about 20 different amino acids that our bodies need to grow and function - of these, 9 are considered essential, as our bodies cannot produce them, and we therefore need to get them from our diet. Some amino acids are also conditionally essential, meaning that we generally do not need to get them through our diet as our bodies can produce them, however under certain circumstances, such as during illness or pregnancy, they may become essential. Foods we eat contain protein which is composed of different amino acids. Different foods will have different amino acid profiles - some foods are higher in certain amino acids and lower in others, which is why it is important to follow a varied and balanced diet!
What are the essential amino acids?
The essential amino acids, also often referred to as EEAs, are the amino acids that we need to get from our diet as our bodies do not produce them. The 9 essential amino acids are:
- Phenylalanine
- Valine
- Tryptophan
- Threonine
- Methionine
- Histidine
- Leucine
- Lysine
- Isoleucine
We also have conditionally essential amino acids, these include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine. Our bodies can generally produce these by using the essential amino acids from our diets, however in certain situations our bodies may not be able to produce as much, and we will need to get these from our diet too.
What are BCAAs?
You may have heard of BCAAs, which is short for “branch chained amino acids” - they consist of the three essential amino acids: leucine, isoleucine, and valine. These amino acids activate a certain pathway in the body that stimulates muscle protein synthesis, and studies have shown that taking a BCAA supplement may help increase muscle growth, prevent the breakdown of muscle, and also reduce muscle soreness after exercise! Some people take BCAA supplements to help with sports and exercise performance, however this should not be necessary if you get sufficient amino acid intakes from your diet.
How many amino acids do you need in a day?
When it comes to protein intake, it is generally recommended to have 1.2-2g protein per kg bodyweight per day - this value will differ from person to person based on their bodyweight. For individuals who are looking to build muscle, it is recommended to aim for the higher intake of 2g per kg bodyweight. If you want to read more about how much protein you should eat in a day, click here to read our blog about protein requirements!
If you meet your protein goals and you consume a variety of protein sources, you should meet the required intakes for essential amino acids. The recommendation for each essential amino acid per kg body weight is:
- Phenylalanine: 25mg
- Valine: 26mg
- Tryptophan: 4mg
- Threonine: 15mg
- Methionine: 10.4mg
- Histidine: 10mg
- Leucine: 39mg
- Lysine: 30mg
- Isoleucine: 20mg
If you multiply the number for each amino acid with your weight in kg, you will find the amount you need in a day!
Should I take an amino acid supplement?
If you are at risk of insufficient amino acid intakes, wether it's due to dietary restrictions or illness, an amino acid supplement may help you reach your requirements and avoid deficiency. There are some advantages to supplementation, for instance, one study showed that taking an amino acid supplement can help with recovery after surgery. And as mentioned previously, BCAAs may help increase muscle growth, prevent muscle breakdown and prevent muscle soreness after exercise. Studies have also shown that supplementing tryptophan can have a positive effect on mood! Amino acid supplementation is not necessary for everyone, but can be beneficial in some circumstances!
What foods contain amino acids?
Protein rich foods such as meats, eggs and dairy are considered complete proteins, and contain all the essential amino acids you need in a day! Plant foods also contain amino acids, however most plant foods are incomplete sources of protein, which means they contain some but not all essential amino acids, and you therefore need to combine different foods to create a complete protein source - for instance rice and beans are two incomplete protein sources as they are low in certain amino acids, but together they create a complete protein source. Soya and pea protein are however complete sources of plant based proteins!
