Amino acids are organic compounds that perform very specific, vital functions in the body. In order to all metabolic processes and muscle building run smoothly, an adequate supply must be guaranteed. But what exactly do the aminos perform and is there a way to support the body with absorption? This article provides the answers.

Amino Acids for Supplementation

Aminos – little powerhouses for the body

Carbohydrates, fats and proteins are the main sources of nutrients for the human body. While carbohydrates provide energy for the body and mind, proteins perform a number of other vital functions. Proteins help defend against infection in action. In addition, skin, hair, connective tissue and muscle fibers contain high levels of protein.

The main memory for Proteins are muscles. There they do not act as a source of energy, but rather as a building material. Proteins are made up of amino acids. These small building blocks contain nitrogen (chemically N), which enables them to form various tissue structures. Aminos also act as a precursor to enzymes, neurotransmitters and hormones. In short, all metabolic processes would come to a standstill without the small power packs.

The body is able to move out of the round 20 different amino acid compounds, which are chain-like structures to produce around 50,000 different proteins. A distinction is made between essential and non-essential protein building blocks. the eight essential amino acids the body cannot produce itself. Here is a sufficient one Intake through food necessary for body and mind to remain efficient.

Diet with proteins

A portrait of the eight essential Aminos

Every single one of these essential protein building blocks performs various tasks that show why an optimal amino acid supply is important Can contribute to holistic health:

  • Isoleucine: Be with this protein building block specifically built up muscle proteins. Isoleucine plays an important role in maintaining the muscles and in regeneration after exercise – for example after exercise. Isoleucine also helps regulate the hormonal balance.
  • Leucine: This substance takes care of the insulin secretion. This regulates the blood sugar level and the other protein building blocks can faster from the muscle cells be included. Leucine also has a stress-reducing effect, as it prevents the body from releasing the stress hormone cortisol in too high quantities.
  • Lysine: Lysine deficiency can lead to hair loss or breakage, brittle nails and rough skin. Also for one stable immune system Lysine plays an important role.
  • Methionine: Methionine helps the body to release heavy metals and is therefore a natural detox. In addition to detoxification, methionine is involved in the production of the hormone adrenaline. Important for athletes: Methionine also ensures the presence of creatine, which plays a role in the Muscle contraction
  • Phenylalanine: This substance is involved in the production of tyrosine, another building block of protein. The interaction of phenylalanine and tyrosine regulates blood sugar and blood pressure. In addition, the fabrics have a positive effect on general performance.
  • Threonine: Uric acid metabolism and growth processes are due to threonine. The substance is also involved in Structure and formation of tissue, bones and teeth. In order for threonine to perform at its best in the body, sufficient nutrients such as magnesium and vitamins B3 and B6 must be available.
  • Tryptophan: One of the raw materials from which the die Mood-enhancing serotonin is formed is tryptophan. In addition, tryptophan is a precursor of vitamin B3, which is important for the Regeneration of muscles and hair
  • Valine: Various messenger substances are formed from valine, which transmit information between the nerve cells. Works with great physical exertion Valine as an energy source and encourages the release of somatropin. This becomes the Promoted fat loss.

More performance with amino acids

These foods are good sources of amino acids

In principle, it is possible to take in all essential amino acids through various foods.

Good sources are:

  • Chicken meat
  • salmon
  • beef
  • Chicken eggs
  • Cheeses: Edam, Emmentaler, Gouda

But even those who do without animal products in their diet will find enough food for one Amino acid supply. Green vegetables like broccoli, lamb’s lettuce and spinach should be on the menu regularly. It is ideal if salads are served with a topping made from mung beans, other sprouts or hemp seeds. Almonds, peanuts and cashew nuts are ideal for snacking for the amino acid profile.

Good suppliers of plant origin are:

  • millet
  • Buckwheat
  • Wheat bran
  • Whole grain bread
  • lenses
  • peas
  • Soybeans
  • Chickpeas

Whole grain bread is a good source of amino acids

The amino acid profile has to be right

The World Health Organization (WHO) gives clear recommendations for that daily amino acid intake away. In a large-scale report, for example, 30 mg leucine or 20 mg isoleucine per day are recommended. So that the body receives the best possible care, it should Balanced amino acid profile be. Because the small powerhouses rely on teamwork to be strong. They branch out and form long chains to make other substances.

With a healthy balanced diet therefore a substantial part of a basic supply with the individual protein building blocks can be ensured. However, in everyday life and when preparing meals, it is difficult or even impossible to put the food together in such a way that you actually achieve the optimal amino acid profile.

However, this is exactly what is crucial if you are working or under high physical performance Targeted muscle building during sport work. If you challenge your body over a longer period of time, the amino acid composition has to be right Energy for the service phase, but also the subsequent one Regeneration available stands.

In this case a Food supplement with amino acids make sense to you. The protein building blocks get into the bloodstream and from there into the muscles. They delay muscle breakdown and prevent your muscles from getting tired quickly. In this way, the ideal prerequisites for the regeneration phase are already created during exercise. In addition, skin, hair, nails, blood sugar and blood pressure as well as many other vital body functions benefit from the little helpers.

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Muscle building diet and exercise

Studies used to produce this article:

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