All The 20 amino acids are classified into two different amino acid groups. Essential amino acids and Non-essential amino acids together make up the 20 amino acids. Out of the 20 amino acids, 9 are the essential amino acids, and the others are Non-essential amino acids. Branched-chain amino acids BCAAs are a group of three amino acids valine, leucine and isoleucine that have a molecular structure with a branch.
BCAAs are plentiful in muscle proteins, stimulate muscle growth in the body and provide energy during exercise. Lysine is one of the most commonly mentioned essential amino acids. Foods such as bread and rice tend to be low in lysine. For example, compared to an ideal amino acid composition, wheat is low in lysine.
The United Nations University carried out the research about people in developing countries where they depend on wheat for protein, and found out the lack of lysine in their diet. Not having enough lysine and other amino acids can lead to serious problems such as stunted growth and severe illness.
Glutamine is one of the most common amino acids in the body. Glutamine protects the stomach and gastrointestinal tract. In particular, glutamine is used to produce energy for the gastrointestinal tract. Glutamine promotes the metabolization of alcohol to protect the liver. Aspartate is one of the amino acids that is most usable for energy. Aspartate is one of the amino acids positioned most closely to the tricarboxylic acid TCA cycle in the body that produces energy.
The TCA cycle is like the engine that powers cars. Each cell in our bodies functions to produce energy. The kombu stock used in Japanese cooking contains glutamate. Glutamate is the base of umami and free glutamates are found in kombu, tomatoes and cheese. Inside the body, glutamate is utilized as an important source of essential amino acids. Arginine plays an important role in opening up the veins to enhance blood flow. Nitric oxide that opens up the veins is made from arginine.
Methionine and the nonessential amino acid cysteine play a role in the health and flexibility of skin and hair. Methionine also helps keep nails strong. It aids the proper absorption of selenium and zinc and the removal of heavy metals, such as lead and mercury. Valine is essential for mental focus, muscle coordination, and emotional calm. People may use valine supplements for muscle growth, tissue repair, and energy.
Deficiency may cause insomnia and reduced mental function. Isoleucine helps with wound healing, immunity, blood sugar regulation, and hormone production. It is primarily present in muscle tissue and regulates energy levels. Older adults may be more prone to isoleucine deficiency than younger people. This deficiency may cause muscle wasting and shaking. Leucine helps regulate blood sugar levels and aids the growth and repair of muscle and bone.
It is also necessary for wound healing and the production of growth hormone. Leucine deficiency can lead to skin rashes, hair loss , and fatigue.
Phenylalanine helps the body use other amino acids as well as proteins and enzymes. The body converts phenylalanine to tyrosine, which is necessary for specific brain functions. Phenylalanine deficiency, though rare, can lead to poor weight gain in infants. It may also cause eczema , fatigue, and memory problems in adults.
Phenylalanine is often in the artificial sweetener aspartame, which manufacturers use to make diet sodas. Large doses of aspartame can increase the levels of phenylalanine in the brain and may cause anxiety and jitteriness and affect sleep. People with a rare genetic disorder called phenylketonuria PKU are unable to metabolize phenylalanine. As a result, they should avoid consuming foods that contain high levels of this amino acid.
Tryptophan is necessary for proper growth in infants and is a precursor of serotonin and melatonin. Serotonin is a neurotransmitter that regulates appetite, sleep, mood, and pain. Melatonin also regulates sleep. Tryptophan is a sedative, and it is an ingredient in some sleep aids. One study indicates that tryptophan supplementation can improve mental energy and emotional processing in healthy women.
Tryptophan deficiency can cause a condition called pellagra, which can lead to dementia , skin rashes, and digestive issues. Many studies show that low levels of protein and essential amino acids affect muscle strength and exercise performance.
According to a study , not getting enough essential amino acids may cause lower muscle mass in older adults. An additional study shows that amino acid supplements can help athletes recover after exercise. Doctors previously believed that people had to eat foods that provided all nine essential amino acids in one meal.
For example, an eight-week study in 36 strength-trained men found that supplementing with 14 grams of branched-chain amino acids per day significantly decreased body fat percentage, compared to whey protein or a sports drink However, other studies investigating the potential link between branched-chain amino acids and weight loss have been inconsistent.
More studies are needed to determine if these amino acids can promote weight loss 27 , Supplementing with certain essential amino acids may help improve mood, boost exercise performance, prevent muscle loss and promote weight loss. Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs. The US recommended daily allowances per 2. Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.
For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet. Both animal and plant products, such as meat, eggs, quinoa and soy, can contain all nine essential amino acids and are considered complete proteins. There are nine essential amino acids, which you must get through your diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Fortunately, these vital compounds are found in many animal- and plant-based foods , helping you meet your daily needs through a healthy and balanced diet. BCAA stands for branched-chain amino acids. These are essential amino acids with several benefits for muscle growth and performance. The importance of eating enough protein can not be overstated. Here are 20 high protein foods that can help you lose weight, feel great, and gain….
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