Amino acids play an important role in our bodies. Some amino acids are made by the body itself, while others need to come from our food. In this article, we take a closer look at the question "what are amino acids?", why they matter, and how you can make sure you are getting enough of them.
What Are Amino Acids?
So, what are amino acids exactly? Amino acids are the organic compounds that build proteins. You could call them the building blocks of protein. They are made up of carbon, hydrogen, oxygen and nitrogen. In total, there are 20 different amino acids, which combine to form countless different proteins in our body.
There are three main types of amino acids:
- Essential amino acids: Our body cannot make these on its own, so we need to get them through food.
- Non-essential amino acids: Our body can produce these amino acids itself, so you do not need to eat specific foods to get them.
- Conditional amino acids: These are usually considered non-essential, but in certain situations they can become essential.
Buying amino acid supplements
In the Amino Acids category on our website, you will find various types of amino acid supplements that can suit different needs and goals. These supplements can contain essential amino acids, branched-chain amino acids (BCAAs) and other amino acid combinations.
Thinking about buying an amino acid supplement? Here are a few Body&Fit favourites:
Before buying amino acid supplements, it is worth considering why you want to use them and what your goal is. If you follow a balanced diet and eat enough protein-rich food, you will normally get all the amino acids your body needs. That said, if you train intensely, follow a specific diet, or have particular health goals, amino acid supplements can be a useful addition to your nutrition.
It is always a good idea to speak to a healthcare professional or nutritionist before starting any supplement. They can help you work out which supplements suit your personal needs and goals.
Amino acids in food
Protein-rich foods are the main source of amino acids in our diet. Foods such as meat, fish, poultry, eggs, dairy, nuts, seeds, pulses and soy products are all rich in protein and contain a range of amino acids.
Each food has a unique combination and amount of amino acids. That is why it is important to follow a varied diet, to make sure you get all the essential amino acids your body needs for optimal health.
This is especially important for people following a plant-based diet, such as vegetarians and vegans, who need to make sure they consume enough protein sources that together provide all the essential amino acids. By combining different protein-rich foods, such as grains and pulses, they can get all the essential amino acids and keep their diet balanced.
What Are Essential Amino Acids?
You may have already come across the term essential amino acids above. So what exactly are they? These are amino acids that our body cannot make on its own. We need to get them from food or supplements.
There are nine essential amino acids:
- Leucine
- Isoleucine
- Valine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Lysine
- Histidine
What Are BCAAs?
Have you seen the essential amino acids leucine, isoleucine and valine mentioned above? You might know these amino acids better as BCAAs (Branched Chain Amino Acids), or in full, branched-chain amino acids.
What makes BCAAs special is that they have a specific chemical structure with a branched side chain. This sets them apart from other amino acids. These three amino acids, leucine, isoleucine and valine, cannot be made by our body and need to be obtained through food or supplements.
BCAAs are especially popular among athletes and people who train regularly. BCAAs can be taken in supplement form, usually as a powder or capsules. It is important to stick to the recommended dosage and to seek advice from a healthcare professional if you want to use BCAA supplements.
Looking to buy BCAAs? Our Body&Fit favourites:
BCAA powder
BCAA powder is a supplement made from a concentrated form of the branched-chain amino acids leucine, isoleucine and valine. BCAA powder is popular among athletes, sports people and anyone active, as it is seen as a quick and easy way to take these amino acids. The powder can be dissolved in water or another liquid and is usually taken before, during or after training.
Myths and Facts About Amino Acids
There are plenty of claims doing the rounds about amino acids, and it is worth separating fact from fiction. Body&Fit breaks down some of the most common myths and facts.
1. Amino acid supplements are dangerous. Amino acid supplements are generally safe for most people when taken according to the recommended dosage. They are derived from natural protein sources rather than synthetic chemicals. As with any supplement, it is important to follow the recommended dosage and keep an eye on how your body responds. If you have any health conditions or take medication, always speak to a doctor before taking supplements.
2. You can never get too many amino acids. While amino acids are important for the body, too much of certain amino acids can be harmful. Excessive intake of some amino acids can lead to unwanted side effects and may even disrupt the balance of other nutrients. It is important to stick to the recommended dosages and not overdo it.
3. Amino acids can only be obtained through supplements. While amino acid supplements can be a handy way to make sure you are getting enough, most people can get all the essential amino acids from their regular diet. Protein-rich foods such as meat, fish, eggs, dairy, nuts, seeds and pulses all contain amino acids. Before reaching for supplements, take a look at your diet and make sure you are eating enough protein sources.
4. All amino acids are the same. Amino acids are like different puzzle pieces that work together to keep our bodies functioning properly. They all have different functions and play unique roles in the body. Essential amino acids cannot be made by our body and must come from food or supplements, while non-essential amino acids can be produced by the body itself.
5. Amino acids are only important for adults. Amino acids matter for people of all ages, from babies to older adults. They play a role in the growth and development of children and are just as important for the health and vitality of adults and older people.
6. Amino acids are not a "miracle fix" for health and wellbeing. While amino acids are important for our health, they are not a magic solution that fixes every health issue. A healthy diet and lifestyle are the foundation of a healthy body and mind. Amino acid supplements can complement a healthy diet, but they cannot make up for unhealthy habits.
FAQ: Amino Acids
Are amino acid supplements safe?
Amino acid supplements are generally safe when taken according to the recommended dosage. As with any supplement, it is important to be cautious and monitor how your body responds. If you have health conditions or take medication, always speak to a doctor before taking supplements.
What is the difference between essential and non-essential amino acids?
Essential amino acids are ones we need to get from our diet because our body cannot make them. Non-essential amino acids can be produced by our body itself. Both types are important for our health.
Is it possible to get all the amino acids I need from food?
Yes, it is possible to get all the amino acids you need through food. By following a varied diet rich in protein foods, you can make sure you get all the essential amino acids and other important nutrients your body needs for optimal health and wellbeing.
Can I get too many amino acids?
Yes, too much of certain amino acids can be harmful. It is important to stick to the recommended dosages and not overdo it with supplements.
Can I take amino acid supplements on a vegetarian or vegan diet?
Yes, if you follow a vegetarian or vegan diet, you can still get all the essential amino acids by combining different protein sources, such as beans and rice. While amino acids are often associated with animal protein, they can also be found in plant-based protein sources.
Can I use amino acid supplements to lose weight?
Amino acid supplements on their own are not a shortcut to weight loss. A healthy diet and regular exercise are the key factors for successful, sustainable weight management.
What is the best time to take BCAA powder?
The best time to take BCAA powder can vary depending on your training routine and goals. It is often recommended to take it before, during or after training.
How many BCAAs do I need during and after training?
The optimal dose of BCAAs can vary depending on your body weight, training intensity and goals. It is generally recommended to take 5 to 10 grams of BCAAs before, during or after training.
Can I combine amino acid supplements with other supplements?
Yes, amino acid supplements can usually be safely combined with other supplements. That said, it is a good idea to check with a healthcare professional if you plan to use multiple supplements, to make sure there are no interactions.
That answers the question "what are amino acids?", but if you still have questions on this topic, do not hesitate to get in touch with our nutrition experts. Our team is ready to help with all your health and nutrition questions. Just send us a message through customer service or via Instagram.
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