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Amino Acids

After water, amino acids are the second most abundant substances in the body, They are divided into two groups, essential and non essential. Essential means they must be provided in the diet while the non-essential can be synthesised by the body. There are cases when dietary requirements for amino acids can differ making some non-essential amino acids conditionally essential.

There are around twenty amino acids needed by the human body to build the various proteins required by the body. Eleven can be manufactured by the body, the remaining nine have to be provided by the diet.

They are often described as the building blocks of protein as proteins are made up of chains of amino acids linked together in different combinations. These proteins are used by the body for many internal processes including building, repair and maintenance of the body.

Essential Amino Acids

Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Histidine is considered semi-essential because the body does not always require a dietary source.

Non Essential Amino Acids

Arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine.

Other amino acids, such as carnitine, are used by the body in ways other than protein-building and are often used therapeutically for example in sports nutrition.

Where do I find Amino Acids?

Amino Acids are found in protein containing foods. Animal sources include meat, poultry, fish, eggs and dairy produce. Plant sources are often deficient in one or more of the essential amino acids, called the limiting amino acid. This problem can be overcome by consuming a wide variety of plant proteins each day. Grains may be low in lysine but beans provide an excess so eating both food groups provides the full spectrum. Nuts, seeds and pulses also provide protein.

Taking Amino Acids as Supplements

Protein powders provide a full spectrum of amino acids, these can be made most commonly from whey but also from rice or pea protein. If you are looking to take a single amino acid it is better to take it away from other protein containing food or drink. This is because the body will breakdown all the amino acids and rebuild them into the protein chains needed by the body generally, if you want it to work specifically on one are for example muscle repair it is better to provide it in isolation so it is not ‘redirected' by the body for general maintenance.

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