Amino Acids

Amino acids are building blocks of all proteins. From the bodybuilder’s perspective it is important that amino acids are the building blocks of both muscles and joints.

There are 21 different naturally occurring amino acids that can be used by human metabolism – 21 building blocks of our muscle mass.

Essential, non-essential, conditionally essential, dispensable and indispensable amino acids

If you refresh your knowledge from biology classes you may remember that some amino acids must be present in the diet while others can be synthesized in the body. This is the basic division: essential and non-essential amino acids.

Because some essential amino acids can be converted in to each other there is also a term “indispensable amino acids” which are strictly speaking only lysine, threonine and thryptophan.

Now that you are building your body, like a good builder you should learn more about those bricks you are going to use every day.

First, you should know that every single amino acid is crucial for the human health and well-being, both physical and psychological.

Deficiencies may cause problems ranging from alcoholism to arthritis, from depression to muscle wasting.

Second thing you must know is that your metabolism is different from that of an average person.  You need a lot of amino acids and you need them fast. Speaking more specifically you need them all available during the time your muscles grow (during the rest) or when they need protection against catabolic processes (especially during and after the training).

A more specific system describes the amino acids as essential (those we cannot synthesize), non-essential (those we can synthesize in the amounts we need) and conditionally essential (those we can synthesize but often the body is not able to do so fast enough and cover the immediate requirements).

The conditionally essential amino acids are those amino acids whose synthesis can be carried out by mammals but can be limited by a variety of factors. These factors include the dietary supply of the appropriate precursors and the maturity and health of the individual.

This group includes arginine, cysteine, glutamine, ornithine, proline, selenocysteine, serine, taurine and tyrosine. It means that 9 out of 14 non-essential amino acids can actually be not available through synthesis and must be supplied from external sources.

Amino acid requirements in bodybuilding

With some extrapolation we can say that in bodybuilding ALL amino acids are conditionally essential because all are needed in large amounts during extended periods of time.

Essencial amino acids:

Isoleucine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources:                 Eggs, chicken, turkey, lamb, fish, cheese, seaweed, soy

Use:        Isoleucine is a branched-chain amino acid (BCAA). Other BCAA’s are leucine and valine. BCAA’s have a special potential in muscle repair and are therefore very commonly used in sports supplements. However, they also cause decreased appetite and should therefore be used in conjunction with other amino acids. Isoleucine is a potent stimulant of upper brain, keeping you alert longer.

Leucine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources:                 Soy, beef, peanuts, fish, wheat germ, almonds, chicken, eggs, oat, lentils

Use:        Leucine is a branched-chain amino acid (BCAA). Other BCAA’s are isoleucine and valine. BCAA’s have a special potential in muscle repair and are therefore very commonly used in sports supplements. However, they also cause decreased appetite and should therefore be used in conjunction with other amino acids. Just as isoleucine, leucine is a brain-stimulator.

Lysine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Catfish, poultry, beef, soybean, lentils, Parmesan cheese, milk, egg, pea, kidney beans

Use:        Lysine is necessary for collagen production and thus vital for healthy joints, tendons and ligaments. It enables proper absorption of calcium, aids in the production of antibodies, enzymes and hormones and improves the balance of nutrients that reduce the viral growth. Deficiency in lysine leads to irritablility, concentration difficulties, tiredness, hair loss, retarder growth, reproductive problems and anemia.

Methionine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Eggs, sesame seeds, Parmesan cheese, poultry, tuna fish, beef

Use:        Methionine is a main source of sulfur which prevents disorders of the joints, hair, skin and nails. It helps lower cholesterol levels by increasing the liver’s production of lecithin;  reduces liver fat and protects the kidneys. Methionine is also a natural chelating agent for heavy metals;  regulates the formation of ammonia and creates ammonia-free urine which reduces bladder irritation.

Phenylalanine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Eggs, cottonseeds, sesame seeds, sunflower seeds, milk, Parmesan cheese, beef, poultry, pork, soy

Use:        Phenylalanine is used by the brain to produce Norepinephrine, an important substance that transmits signals between nerve cells and the brain. It keeps you awake and alert, reduces hunger pains, is a powerful antidepressant and helps improve memory.

Threonine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Cottage cheese, sesame seeds, beef, poultry, lentils

Use:        Threonine is crucial for healthy joints being an important constituent of collagen, elastin, and enamel protein. It helps prevent fat buildup in the liver, helps the digestive and intestinal tracts function more smoothly and assists metabolism and assimilation.

Tryptophan

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Eggs, spirulina, cod, Parmesan cheese, soybeans

Use:        Tryptophan, together with Lysine is responsible for reducing cholesterol levels. It is a natural relaxant, helps alleviate insomnia by inducing normal sleep; reduces anxiety & depression. Tryptophan also helps in the treatment of migraine headaches, helps the immune system and helps reduce the risk of artery and heart spasms.

Valine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Cottage cheese, poultry, fish, lentils, sesame seeds

Use:        Valine is a branched-chain amino acid (BCAA). Other BCAA’s are leucine and isoleucine. BCAA’s have a special potential in muscle repair and are therefore very commonly used in sports supplements. However, they also cause decreased appetite and should therefore be used in conjunction with other amino acids. Valine promotes muscle coordination, mental vigor and emotional balance.

Histidine

Essencial:              Yes. Our body cannot synthesize this amino acid and we must receive it from food and/or sports supplements.

Sources: Eggs, Parmesan cheese, sesame seeds, fish, beef, pork, game, milk

Use:        Histidine is very important for healthy joints; it has been used for treatment of rheumatoid arthritis. Other medical use of histidine is treatment of allergic diseases and ulcers. Being an important part of hemoglobin, histidine is also used for treatment of anemia. Deficiency can cause hearing loss among other complications.

Non-essencial amino acids:

Alanine

Essencial:              No.

Sources: Poultry, beef, milk, fish, eggs, beans, soy, whey, rice, brewer’s yeast

Use:        Alanine is an important source of energy for muscle tissue, the brain and central nervous system (CNS). This amino acid strengthens the immune system by producing antibodies. It helps in the metabolism of sugars and organic acids.

Arginine

Essencial:              No.

Sources: Beef, nuts, lentils, spinach, wheat, soy beans, seafood, eggs

Use:        Arginine is considered crucial for optimal muscle growth and tissue repair. It causes the release of growth hormone. This amino acid also promotes wound healing and regeneration of the liver. It improves immune responses to bacteria, viruses and tumor cells.

Aspartic acid

Essencial:              No.

Sources: Poultry, beef, fish, cottonseeds, sunflower seeds, soy beans, eggs, parmesan cheese, goat cheese, seaweed

Use:        Aspartic acid increases resistance to fatigue and increases endurance. This amino acid also aids in the expulsion of harmful ammonia from the body.  When ammonia enters the circulatory system it acts as a highly toxic substance, which can be harmful to the central nervous system (CNS).

Cysteine

Essencial:              No.

Sources: Poultry, oats, eggs, broccoli, wheat germ

Use:        It aids in protein synthesis and prevents cellular change. Cysteine also functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution.  It can help slow down the aging process, deactivate free radicals and neutralize toxins. It is necessary for the formation of the skin, which aids in the recovery from burns and surgical operations.

Glutamine and Glutamic acid

Essencial:              No. It can, however, become conditionally essential. It means that body may not be able to produce as much of this amino acid as required, especially during and after heavy training.

Sources: Beef, lamb, veal, poultry, organ meat (kidneys, brain, liver of animals), seafood, milk

Use:        Glutamine is exceptionally important amino acid for resistance training. It has crucial role in the repair of microinjuries caused by exercise. It also serves as a source of energy (along the glucose). If glutamine is not added as a supplement during and after the exercise, the body will take the necessary energy in form of glutamine from muscles leading to muscular catabolism (muscle breakdown).

Glutamic acid and glutamine have many other important roles in brain chemistry. They improve mental capacities, relieve the feeling of tiredness and are very useful in controlling of many types of craving and addictions (including alcoholism). They are also useful in dealing with schizophrenic disorders.

Glycine

Essencial:              No.

Sources: Gelatin, pork, poultry, whitefish, seal, beluga, whale, cod, egg, sesame seeds, spirulina

Use: Connective tissue consists mostly of collagen which is in turn about one third glycine. It helps trigger the release of oxygen to the energy requiring cell-making process. Glycine is important in the manufacturing of hormones responsible for a strong immune system. It is an important neurotransmitter in the CNS (Central Nervous System). Glycine is a major precursor of muscle proteins.

Proline

Essencial:              No.

Sources: Parmesan cheese, gelatin, milk, egg, whitefish, edam cheese, gouda cheese, soy flour

Use: Proline is necessary for collagen production and thus vital for healthy joints, tendons and ligaments. It has an important role in maintaining and strengthening of the heart muscle.

Serine

Essencial:              No.

Sources: Eggs, soy flour, gelatin, parmesan cheese, soybeans, tofu, milk, edam cheese, gouda cheese

Use:        Serine serves as a storage source of glucose by the liver and muscles. It helps to strengthen the immune system by providing antibodies and synthesizes fatty acid sheath around nerve fibers.

Tyrosine

Essencial:              No.

Sources: Poultry, peanuts, soybeans, fish, almonds, avocado, milk, cheese, sesame seeds

Use:        Tyrosine transmits nerve impulses to the brain. It helps overcome depression, improves memory and increases mental alertness. This amino acid also promotes the healthy functioning of the thyroid, adrenal and pituitary glands.

Asparagine

Essencial:              No.

Sources: Milk, poultry, beef, eggs, fish, seafood, asparagus, soybeans, potatoes, nuts

Use:        Asparagine increases resistance to fatigue. It plays an important role in amino acid transformation, helps synthesis of ammonia and is important for proper function of the nervous system.

Selenocysteine

Essencial:              No.

Sources: Beef, poultry, fish, milk, eggs, seafood, rice, oats, soybeans, nuts, cheese

Use:        Selenocysteine has the same structure as cysteine, only the sulfur atom is replaced by selenium. Selenocysteine is the most important source of selenium for humans, people with selenium deficiency have smaller muscle mass, are prone to heart diseases and premature aging. Selenocysteine has strong anti-oxidant effects.