Proteins are made up of chains of different amino acids. These small building blocks are needed for countless metabolic processes in our body. They can be used as a direct source of energy, build enzymes, help the liver detoxify, support the immune system, sometimes serve as precursors to hormones and support the muscles, tissue and skin, hair and nails. These are just the most important examples, which provide a rough overview of the complex and far-reaching functions of amino acids.
What are amino acids?
The last article was about Proteins . The topic amino acids was already briefly mentioned there. In order to have a rough overview, here is another short excursion into the topic of protein: protein or protein is one of the three macronutrients that our body needs, along with carbohydrates and fats. We need to get protein primarily through food and since we need this nutrient for vital metabolic processes, one protein-containing diet of great benefit. However, these proteins are ultimately nothing more than chained together Amino acids . Depending on the amino acid composition and ratio, different ones are created Proteins .
There are numerous amino acids in nature, only 20 of them are relevant to human metabolism. Of these 20 different ones, our body can produce 12 of them itself, as long as the necessary substances are available. People talk about non-essential amino acids . The remaining 8, the Essential amino acids must be consumed regularly through food. From this it can be concluded that foods must be eaten whose Proteins at least from these 8 essential amino acids consist. On the individual 20 amino acids will be discussed in a later section. The proteins that we consume from food are digested by different substances enzymes broken down into its building blocks, because only these can be absorbed by our intestines and thus enter the bloodstream. This will also be a little more precise in the previous blog article described. Are the amino acids Now in our bloodstream, they can get to the cells, organs and tissue. There they are partially closed again for a variety of processes proteins assembled or serve as smaller building blocks for the formation of other substances.
What does our body do with the amino acids?
amino acids have different functions in the body. As individual building blocks, they form enzymes that our digestive organs produce, for example. Our DNA synthesis is also done with specific ones Amino acid sequences that are chained together. Thus are amino acids Carrier of our genetic information. With hormone formation and the Amino acids play an important role in neurotransmitter signals. There from them Proteins are built, they are the basis for a wide variety of body components: muscles, vision, ligaments, skin, hair and nails consist of thread-like structures proteins such as Collagen , elastin, keratin, fibrinogen and myosin. The other type of protein that is important for our organism plays a role in our immune system, Blood protein bodies and the protection of our cell membranes.
In the detoxification and filtration of foreign substances and toxins, which takes place primarily in the liver and kidneys amino acids essential. Even external wounds on the skin occur immediately after the injury Proteins from the bloodstream to the outside to stop the bleeding.
Particular proteins are signaling substances that, for example, attract phagocytes when a cell has been infected by a pathogen so that the damaged cell is disposed of.
What amino acids are there?
As already mentioned above, are important for human metabolism 20 different amino acids significant. The 12 non-essential amino acids are composed as follows 1 :
- L-Alanine
- L-arginine
- L-aspartic acid
- L-asparagine
- L-cysteine
- L-glutamine
- L-glutamic acid
- L-Glycine
- L-Histidine
- L-proline
- L-serine
- L-Tyrosine
The 8 essential amino acids...
...which our body cannot produce itself can be found in the following list 1 :
- L-Isoleucine
- L-Leucine
- L-lysine
- L-Methionine
- L-Phenylalanine
- L-threonine
- L-Tryptophan
- L-Valine
Amino acids and muscle building
Proteins play for him Muscle building an important role, but body fat reduction and regeneration are also sufficient protein reliant. The ones from the protein split amino acids have different tasks on the topic Muscle building and sport.
amino acids support the preservation and the regeneration from muscle tissue and serve as an energy source during sporting activity. They are additionally on healing processes of muscle tissue involved. This is what the body needs amino acids among other things, after training sessions in which the Muscles were exhausted, such as in a Strength training session in which you can... Muscle failure goes. Small cracks always appear in the Muscles that then need to be repaired. This process is desirable and not a negative thing, because during repair the muscle grows and becomes stronger and larger.
However, since at Sports and Muscle building not only the amino acids are important that have a direct effect or task in relation to muscles, all 20 building blocks should always be taken into account. Human metabolism is complex and the processes are all interrelated.
How do you get enough amino acids?
First and foremost, regardless of the sport, you should rich in protein feed. If you have versatile and also animal ones Protein sources If you use it, you will automatically absorb all essential and non-essential amino acids. Fish, meat, eggs, nuts, seafood and quinoa are optimal protein sources that well cover the human amino acid profile. Anyone who follows a plant-based diet should use fermented amino acids and plant-based protein powders. Rice, hemp or pea protein are very well tolerated sources and can be mixed into shakes, plant-based yoghurts or smoothies.
Pure amino acids Dissolved in water are ideal as support during sports: Because they are dissolved in water and in contrast to Protein chains Already existing as small particles, they are absorbed very quickly by the intestine and then serve directly as an energy source that cannot lead to a drop in performance. On the other hand, they directly support the Muscle building and the regeneration of the muscle cells . So even a potential one can Sore muscles can be counteracted prophylactically during the training session.
1 Doccheck Flexikon: Amino acids. [https://flexikon.doccheck.com/de/Aminos%C3%A4ure; August 23, 2020].
2 Bütikofer, Markus; Hopf, Zensi; Rutz, Guido; Stach, Silke and Grigoleit, Andrea (2015): Human Biology 1: Basics, Metabolism and Defense Systems. Zurich: Compendio Educational Media.
