Amino acids

Without amino acids there would be no life. Amino acids are absolutely essential for every metabolic process of the body. As the smallest building blocks of proteinsamino acids are responsible for a variety of processes in the body. Some amino acids can be produced by the body itself, others must be supplied daily, whereby a lack of amino acids can have health consequences.

The following section explains the central importance of amino acids for the human organism, what the eight essential amino acids and whether amino acids, as a component of proteins and hormones, could possibly influence the muscle building and the support weight reduction can.

 

Why does the body need amino acids?

 No muscle building without amino acids!

The human body consists of around 15 to 20 percent proteins. The protein molecules in turn are made up of many small building blocks, the amino acids. There are 23 different proteinogenic amino acids from which the body forms all the proteins it needs. The majority of solid body mass, i.e. bones, cells, organ tissue, but also enzymes and hormones are made up of proteins.

The 23 amino acids are divided into eight essential amino acids and 15 non-essential amino acids.

Around 15 to 20 percent of the human body is made up of proteins. Genes that have stored the blueprint for the individual proteins are found in every cell of the human body. Every second, the body produces thousands of protein molecules within the cells. To do this, the cells need a constant supply of new building blocks, i.e. new amino acids. The 15 non-essential amino acids can be produced by the body itself, for example when it recycles dead cells.

The eight essential amino acids on the other hand, must be supplied to the body through the daily diet. With the help of the eight essential amino acids, the human body is able to produce all non-essential amino acids. However, this does not work the other way around, which is why the intake of the eight essential amino acids through food is so important. The body can only produce all the proteins it needs if all the amino acids are present in sufficient quantities.

 

So why does the body need amino acids?

Amino acids are also involved in various processes in the body.

These are

• The control of metabolism
• Stabilization of the blood sugar level
• The immune defense
• The transport of various substances, such as iron or vitamins
• Maintaining the structure of the body
• Amino acids are also a component of important body fluids and body secretions, such as breast milk, sperm or blood

 

What amino acids are there?

Amino acids are a class of organic compounds that have at least one carboxy group and one amino group. These amino acids are in turn divided into groups. In this article, we will focus on the 23 proteinogenic amino acids, i.e. the amino acids that are essential for the synthesis of proteins. structure of proteins are responsible for building proteins. There are also a large number of other amino acids. To date, around 400 non-proteinogenic, naturally occurring amino acids are known. In addition, there is a large number of synthetically produced and theoretically possible amino acids.

So which are the 23 proteinogenic amino acids?

 

Essential amino acids that are found in food

As already mentioned, there are eight amino acids that the body cannot produce itself. These eight essential amino acids must be supplied to the human organism from outside.

Certain foods contain a particularly large amount of proteins and therefore also many amino acids.

 

Valine

Valine is a component of various enzymes and also contributes to the body's energy production. Valine is also involved in the regulation of blood sugar.

Foods that contain valine include, for example

• 100 g raw beef (1.05 g valine)
• 100 g chicken breast fillet (1.14 g valine)
• 100 g chicken egg (0.85 g valine)
• 100 g walnuts (0.75 g valine)

Isoleucine

As a component of proteins, the amino acid isoleucine plays an important role in the metabolism of muscle tissue. It is also involved in protein synthesis in the liver and plays a role in various healing processes.

Foods that contain isoleucine are, for example

• 100 g wheat germ (1.32 g isoleucine)
• 100 g peanuts (1.23 g isoleucine)
• 100 g tuna (1.21 g isoleucine)
• 100 g chickpeas (1.14 g isoleucine)
• 100 g fillet of beef (1.09 g isoleucine)

Lysine

As a component of certain proteins, lysine contributes to the maintenance of connective and muscle tissue.

Foods in which lysine is found are, for example

• 100g raw beef (1.79 g lysine)
• 100g raw salmon (1.87 g lysine)
• 100g whole wheat flour (0.37 g lysine)
• 100g unhulled rice (0.3 g lysine) 

100 g of raw salmon contains 1.87 g of lysine.

Threonine

Threonine helps the body to build bones and also contributes to the formation of antibodies, thus supporting the immune system. In addition, the body is able to convert threonine into glycine, which in turn calms the nerves.

Threonine is found in the following foods, among others:

• 100 g raw beef (0.84 g threonine)
• 100 g cow's milk with 3.7 % fat content (0.14 g threonine)
• 100 g paprika (0.48 g threonine)
• 100 g dried peas (0.87 g threonine)

leucine

As a component of certain proteins, leucine is also involved in building muscles. In addition, leucine interacts with other amino acids and thus contributes to the healing of muscles, bones and skin.

Leucine is found in the following foods, among others:

• 100 g walnuts (1.17 g leucine)
• 100 g raw salmon (1.61 g leucine)
• 100 g chicken egg (1.08 g leucine)
• 100 g wholemeal corn flour (0.85 g leucine)

Tryptophan

Tryptophan is needed by the body to produce the happiness hormone serotonin and the sleep hormone melatonin. Tryptophan also plays a role in the functioning of the liver.

Foods that contain tryptophan include

• 100 g cashew nuts (0.28 g tryptophan)
• 100 g soybeans (0.59 g tryptophan)
• 100 g unsweetened cocoa powder (0.29 g tryptophan)
• 100 g raw pork (0.22 g tryptophan)

Phenylalanine

The brain needs phenylalanine for the production of noradrenaline, which in turn is important for the transmission of signals between the individual nerve cells in the brain.

Phenylalanine is contained in the following foods, among others:

• 100 g pumpkin seeds (1.73 g phenylalanine)
• 100 g dried peas (1.13 g phenylalanine)
• 100 g dried soybeans (2.12 g phenylalanine)
• 100 g whole wheat flour (0.64 g phenylalanine)

methionine

Methionine is rich in antioxidants and can also prevent hair, skin and nail disorders. Methionine is also involved in the breakdown of fats.

Foods that contain methionine are, for example

• 100 g sesame seeds (0.58 g methionine)
• 100 g Brazil nuts (1 g methionine)
• 100 g raw salmon (0.62 g methionine)

 

Consequences of an undersupply of amino acids

Since amino acids contain so many important tasks in the body in the body, humans could not survive without them. Above all eight essential amino acids must therefore always be supplied to the body in the right quantities. As amino acids are the building blocks of proteins of proteins, the lack of just one amino acid means that the function of all proteins is impaired. If the eight essential amino acids are not supplied to the body in sufficient quantities, this can have fatal consequences for the human organism in the long term. The most common consequences of a deficiency supply with the essential amino acids:


Tiredness, problems with blood pressure, a deterioration of the cardiovascular system or longer regeneration times after exercise can also indicate a lack of essential amino acids.

 

How amino acids promote muscle building

Proteins are largely responsible for this, build muscle and maintain muscle mass. Other functions are the catalysis of metabolic reactions, the defense against infections or the transport of body fluids. The muscle build-up is caused by intensive strain on the muscle cells with subsequent microtraumas. This means tears within the muscle due to the mechanical load and the fatigue of the muscles when they are stressed beyond their normal performance level. This muscle hypertrophy basically refers to the growth of the muscles in width, as new proteins can accumulate in the fine tears. This means that no new muscles grow, but the striated muscles thicken. The components required for this are very versatile and are among the most complex substances in the human body. Depending on their function, proteins consist of numerous amino acids.

The intake of proteins is essential for muscle building.

 Yummy EAA - MAP-Formula

Amino acids all have an identical structure of amino and carboxyl groups, which are connected to each other via a carbon atom. This includes a residual group, the side group, which is attached to the carbon atom. Depending on the atomic group of the side group, the amino acids differ from each other. The amino acids form long chains, which can be described as proteins if they are 100 amino acids long. There are amino acids that consist of several such chains and the possible combinations are 20¹⁰⁰.

For the muscle building are the essential amino acids, which EAAs. These consist of 8 essential amino acids, which therefore cannot be produced by the body. The EAAS are the preferred amino acids of the muscles; if these acids are lacking, the body falls back on the building materials of the muscles. It is therefore particularly important for competitive athletes and bodybuilders to consume sufficient EAAs. Especially after intensive training sessions to counteract the breakdown process.

During or after training sessions, athletes should consume these amino acids in a targeted manner in order to optimum effect to get the optimum effect. There are many sports supplements that offer a mix of amino acids, but the targeted addition of EAAS is scientifically the most effective MAP formula  is initially more effective for muscle building.

 

Lose weight with amino acids

As already explained, amino acids are generally responsible for maintaining the body's muscles. Muscles are the storage site for amino acids, which are broken down in the bloodstream if basic nutrients are not supplied in order to maintain the function of the organs and the immune system. The muscles are therefore an important storage facility that preserves proteins even if the muscles are not exercised. For bodybuilders, it is important to maintain lean muscle mass and reduce body fat. But a unbalanced and low-calorie diet can lead to a loss of muscle mass. The EAAs can help with a a calorie-reduced diet ensure that the muscles remain protected.

The amino acids carnitine and tyrosine can also be used for nutrient-reduced diets have a supportive effect. Tyrosine is non-essential and is involved in the synthesis of adrenaline, thyroid hormones and melanin. If you are on a diet, you may feel listless, tired and very hungry and not exactly full of energy for training. When catecholamines are synthesized with the participation of tyrosine, the well-known happiness hormone dopamine is produced, which is ultimately converted to adrenaline.

During increased physical exertion, the body releases adrenaline, which in turn stimulates metabolism and fat loss. The body cannot produce adrenaline in stock, but only releases the substance when under increased stress. Tyrosine is therefore an important starting substrate for the metabolic fat breakdown processes in the body. The amino acid can be produced in the body from phenylalanine. In addition to tyrosine, many supplements contain vitamin B complexes, which reduce tiredness and fatigue and support the regulation of hormones. The body obtains tyrosine through food from soybeans, peas, chicken breast fillet, salmon or walnuts.

Carnitine is produced from the amino acids lysine and methionine. This takes place in the liver, kidneys and brain, but most of it is obtained from food. The most important task is to participate in the transport of fatty acids into the mitochondria of the cells for conversion into energy, the ß-oxidation. As a result of ß-oxidation, glycogen is conserved so that the body has sufficient energy available and does not tire so quickly during training. The additional intake of carnitine during a diet can prevent a carnitine deficiency, with all the associated consequences. However, the effect also depends on the exercise, diet and other supplements. A diet with important basic substrates and other proteins should be precisely coordinated with the additional intake of carnitine. Carnitine is found in large quantities in red meat such as lamb, venison or beef, for example, and to a lesser extent in mushrooms, goat's or sheep's cheese.

Amino acids are important components of the body and those who coordinate them well with supplements and a balanced diet can Training effects and training goals (fat loss and muscle building) thereby sustainably support.