Essential Amino Acids: Benefits and Importance
Amino acids are compounds necessary to build all the tissues in our body, and we normally get them from the proteins we eat. However, our body needs many different types of amino acids, and there are nine that are considered essential. These are substances that our body cannot create and that we have to consume from outside sources: either from food or supplements.
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The 9 Essential Amino Acids
- Phenylalanine. A precursor to neurotransmitters, such as dopamine and adrenaline, which is important for motivation or energy, and key to forming enzymes.
- Valine, Leucine, and Isoleucine. Also known as BCAAs, these amino acids are most related to muscle building. They also help in recovery after training and repair injuries.
- Threonine. Key for the skin and connective tissue, and necessary for the metabolism of fat.
- Tryptophan. Necessary for a good mood, good bacterial flora, and much more.
- Methionine. One of the least known amino acids, but very important. It is the starting point for the majority of proteins.
- Lysine and Histidine. Related to calcium absorption and collagen formation. Histidine helps produce histamine, necessary for our immune system.
Muscular Benefits of Essential Amino Acids
Many people that workout have heard of the amino acids called BCAAs or branched chain amino acids. These include leucine, isoleucine, and valine. Consuming 4 grams of leucine daily was shown to increase strength in people who didn't even workout.
Cognitive Benefits of Essential Amino Acids
Amino acids also have cognitive benefits because they are the building blocks of our neurotransmitters. Your brain needs neurotransmitters to have communication between neurons.
Injuries and Recovery
Essential amino acids are beneficial during recovery and injury. Consuming these building blocks prevents your body from consuming its own muscle for energy during exercise, but also during recovery from injury.
Essential Amino Acids supplement vs Protein-rich food
While you can consume a protein-rich food and get the amino acids from it, there are several benefits to consuming amino acids directly. They can be consumed during exercise, they are absorbed faster, and they do not come with the risk of diseases linked to excess protein.
BCAAs
Not all amino acids are the same, and if you exercise frequently, you have probably already heard of BCAAs or branched-chain amino acids. However, recent studies show that we need all nine essential amino acids for optimal health.
Quality and Absorption of Essential Amino Acids
As with food, not all amino acids and protein are used equally in supplements. Some are of higher quality, or easier to use than others. When we consume essential amino acids already separated and we do not have to digest the protein, the utilization and absorption of those amino acids exceed 90%.
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Conclusion
In conclusion, essential amino acids are one of the best supplements to take because of their extensive benefits, because they are safe, and because they are inexpensive. I recommend you take between 7 and 15 grams of essential amino acids, after training or with a meal. If you want to increase muscle mass, decrease body fat, improve the cognitive functioning of your brain or simply recover faster from an injury, try supplementing with essential amino acids.