Amino acids are a term often mentioned in the sports world. After all, they are the basic building blocks of all proteins. The arrangement of amino acids in them determines their properties. 1 In addition, they are also a building block of, for example, creatine , many hormones and some neurotransmitters (transmitters of nerve impulses). 2 We simply cannot do without amino acids, so in this article we will get to know them in a little more detail.
In the article you will find answers to the following questions:
- What are amino acids?
- Which amino acids need to be supplemented and which do not?
- Why are amino acids important for us?
- What are the sources of essential amino acids?
- Should I buy BCAA or EAA?
What are amino acids?
Amino acids are the basic building blocks of all proteins . As the name suggests, they are acids that contain at least one amino group. In chemistry, we can distinguish amino acids simply - their chemical formulas will contain the group NH 2 , which is the amino group . It is thanks to this group that amino acids can enter into so many biochemical reactions characteristic of them, that is, in very simple terms, they can behave as we need them to.
Which amino acids need to be supplemented and which do not?
There are more than 300 different types of amino acids in nature. 3 However, only 21 of them have a place in the bodies of animals, these are the so-called biogenic amino acids. These amino acids are further divided into essential and non-essential . Our body can produce non-essential ones on its own. Therefore, our attention should be directed more to the essential amino acids, which we must take in our diet (EAA) .
These are:
- branched chain amino acids valine, leucine and isoleucine (BCAA)
- heterocyclic tryptophan
- aromatic phenylalanine
- amino acids with side chains lysine, methionine and threonine
Why are amino acids important for us?
Amino acids are an essential part of proteins , which means that we cannot build muscles without them. For athletes, it is important and interesting to know that amino acids are necessary for anabolic processes that ensure muscle repair and growth after training. The BCAA amino acids ( valine , leucine and isoleucine ) are particularly important in this process. They support the anabolic phase and prevent muscle catabolism . 5 However, as is often the case, BCAAs are not the miracle they were considered a few years ago. According to many studies, they are the most involved of all amino acids in muscle growth and recovery, but these processes cannot function optimally if other amino acids are lacking. 4 It is necessary to have enough of all essential amino acids in the body, which leads us to the term EAA - essential amino acids. This is a set of all essential amino acids .
What are the sources of essential amino acids?
As we have said several times, amino acids are part of proteins, so you get them into your body through your regular diet. The best amino acids for the body are those from animal sources . These are meat, milk and dairy products or eggs. Foods that contain all 9 essential amino acids are referred to as complex sources , including beef and poultry , milk , eggs , soy or quinoa . 6 Last but not least, these amino acids are abundantly represented in protein drinks.
Do I need to buy BCAAs or EAAs if I have a varied diet?
To sum up all this information, a diet with a sufficient amount of quality protein should provide you with a significant amount of amino acids. For a recreational athlete, this is often sufficient. It is certainly not necessary for everyone to supplement amino acids in the form of BCAA or EAA powders or tablets. On the other hand, professional athletes , especially strength athletes, can benefit from them, for example during a demanding competition period. It is not so easy for them to supplement essential amino acids from their diet.
BCAA or EAA supplements will not harm you, but they are not essential. It is up to you whether you want to buy them or whether you will conclude that they are a waste of money for you. We recommend only one. Think comprehensively . Do not forget that you are already replenishing essential amino acids from dinner or lunch. Consider whether your need for amino acids is such that it is worth swallowing a BCAA tablet in addition to a protein drink, which is a source of amino acids in itself.
Conclusion
Amino acids are essential for the formation, repair and growth of muscles. Our body cannot produce essential amino acids on its own and they must be supplemented . The primary source of essential amino acids should be a balanced diet rich in quality proteins . Supplementation of essential amino acids has benefits more for professional athletes who face extreme exertion. However, for the majority of athletes, their supplementation will not bring any visible differences, but it cannot harm them. Do not forget that you do not get EAA, including BCAA, only from food supplements, but they occur naturally in the normal diet , and calculate this when deciding whether it is necessary or appropriate for you to reach for supplements.
Resources:
Nutrition for a Half Ironman
Taking Protein Without Exercise: When and Why Does It Make Sense?
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