Do you workout and want to keep your muscle recovery to your level best? You must have nodded positively! Then, you need an adequate amount of amino acids in your body. But wait! Are these just for muscle growth? Well, no. Since these are building blocks of protein, amino acids can also help you improve your overall wellness.
Essential amino acids (EAAs) are prominently associated with muscle development, but they also provide energy to your body, recover your muscles, improve metabolism, and keep your health optimal.
Let us enhance your understanding of what are essential amino acids, their benefits, food sources, and the right supplementation for your needs.
What are Essential Amino Acids?
Do you know what are indispensable amino acids and dispensable ones? Generally, amino acids are compounds that make up proteins and help synthesize them. Your body produces non-essential ones but can’t produce EAAs, which calls for its consumption through diet or supplementation.
Since EAAs have critical roles in your body, such as making protein, hormones, and neurotransmitters, you must know about the list of essential amino acids.
List of Essential Amino Acids
There are 20 amino acids in your body, out of which 9 are essential and the remaining ones are categorized into non-essentials. So, here is the list of essential amino acids that your body needs:
1. Histidine
It is important for growth and the creation of blood cells in your body. It also helps maintain the protective covering (myelin sheath) of nerve cells.
2. Isoleucine
Isoleucine supports muscle metabolism and is heavily found in muscle tissue. This amino acid has its role in immune function, hemoglobin production, and energy regulation.
3. Leucine
It is critical for protein synthesis and muscle repair. Leucine also helps regulate blood sugar levels and stimulate wound healing.
4. Lysine
Having its role in protein synthesis, hormone and enzyme production, and the absorption of calcium, lysine is very important for you. It is also important for energy production, immune function, and the production of collagen and elastin. You can also take collagen supplements to boost your skin health.
5. Methionine
Essential for tissue growth and the absorption of zinc and selenium, vital minerals for health, this amino acid also plays a role in detoxification and metabolism.
6. Phenylalanine
This amino acid is turned into neurotransmitters like dopamine, norepinephrine, and epinephrine. It helps in the structure and function of proteins and enzymes and the production of other amino acids.
7. Threonine
Threonine is the primary part of structural proteins like elastin and collagen. These promote better skin and connective tissue health. Further, it promotes better immune functioning and fat metabolism.
8. Tryptophan
If you experience mood swings, tryptophan helps produce serotonin which regulates your mood, sleep, and appetite.
9. Valine
It is a part of BCAAs that stimulates muscle growth and regeneration and is involved in energy production.
Health Benefits of Essential Amino Acids
You know that EAAs help in muscle growth, but amino acids benefits go far beyond this. Let us understand them here:
1. Improves Mood and Sleep
As we discussed above, tryptophan promotes serotonin production, it affects your mood, behavior, and sleep. Studies say that low serotonin levels can put you in depression. You should consume it in an adequate amount for better sleep and mood.
2. Keeps Immune Functioning Better
Amino acids like lysine and histidine are vital for the production of antibodies and immune system support. These help your body to fight infections.
3. Energy Production
EAAs such as isoleucine and valine play roles in energy regulation and production, which is crucial during exercise and daily activities. If you do workout, ensure you get a complete profile of EAAs.
4. Helps Maintain Skin and Connective Tissue
Your skin needs elastin and collagen to look healthier. Amino acids help provide these structural proteins and keep your skin tissues healthy.
5. Maintains Blood Glucose Levels
If your blood sugar levels fluctuate, amino acids help balance them. If someone has type 2 diabetes, these can help reduce blood sugar without affecting insulin levels. However, more evidence is needed to know the long-term effects of these on blood sugar levels.
Top Foods with Amino Acids
For your body to function properly, you need all EAAs. To consume it through your diet, here are some of the best essential amino acids sources:
1. Animal-Based Sources
You can get EAAs through these sources:
- Meat: Beef, pork, and lamb are rich in all nine EAAs.
- Poultry: Chicken and turkey provide high-quality protein.
- Fish and Seafood: Salmon, tuna, and shrimp are excellent sources.
- Dairy Products: Milk, cheese, and yogurt contain complete proteins.
- Eggs: Whole eggs are a powerhouse of EAAs.
2. Plant-Based Sources
For plant-based sources, you have the following options:
- Quinoa: A complete plant protein containing all nine EAAs.
- Soy Products: Tofu, tempeh, and edamame are rich in EAAs.
- Legumes and Beans: Lentils, chickpeas, and black beans provide substantial protein.
- Nuts and Seeds: Almonds, sunflower seeds, and chia seeds contribute to EAA intake.
If you follow vegan or vegetarian diets, combining different plant-based proteins, such as rice and beans, can help you get a complete amino acid profile.
Why Supplements Can Help Fill the Gaps?
Vegetarians and vegans may find it a bit challenging to get a complete amino acids profile. Here is why supplements can fill these gaps:
- Sometimes, vegans, vegetarians, athletes, and people with dietary restrictions may find it challenging to get a complete amino acids profile.
- Athletes may have an increased requirement for energy and muscle repair, and people with food intolerances can benefit from supplementation.
- You can consume our HK Vitals supplements as they have a scientifically balanced EAA formula. Our high-quality supplements promote better muscle health, recovery, and overall wellness. Moreover, these are easy to consume and absorb easily in your body.
Not just EAAs, you can also get multivitamin tablets and other supplements to get a healthy body and mind.
Summing Up
Amino acids are a crucial compound that works internally for better immune functioning, hormone production, and forming neurotransmitters. Not just for muscle growth, these amino acids promote good mood, metabolism, skin health, and more.
Many food sources like chicken, beef, pork, eggs, milk, and cheese can provide you with a complete amino acid profile. If, for any reason, you can consume these food sources, we have HK Vitals’ supplements that fill these gaps. You can also choose multivitamin tablets for men and women to complete your nutrition intake. Consult a doctor before starting a supplementation routine.
FAQs Related to Essential Amino Acids
Q1. Which 9 amino acids are essential?
Lysine, histidine, phenylalanine, valine, tryptophan, threonine, isoleucine, leucine, and methionine are 9 EAAs.
Q2. What are essential and non-essential amino acids?
Essential amino acids are those your body doesn’t produce and must come through your diet while non-essential amino acids are produced by your body on its own.
Q3. What are dispensable and indispensable amino acids?
Dispensable amino acids are non-essential amino acids (produced by your body itself), and indispensable are EAAs (must come through the diet).
Q4. What is the best source of indispensable amino acids?
Soy, quinoa, fish, and eggs are some of the best sources of indispensable amino acids.
Q5. What does amino acid mean?
Amino acids are the compounds that come together to form proteins and help strengthen your immune system, muscles, metabolism, and more.
