Aminoskābes

Amino acids - essential components in the daily diet

Amino acids are the basic building blocks of proteins. They are organic chemical compounds, without which the proper functioning of the body would be impossible. Among these are protein amino acids, which have many key functions, such as supporting metabolic processes, influencing the nervous system or the circulatory system. Both exogenous amino acids, i.e. those supplied with food, and endogenous amino acids, which the body produces on its own, are important. Knowing their properties is key to understanding the importance of a diet rich in adequate protein.

Amino acids - what are they and what are their functions?

Amino acids are involved in protein synthesis, regulate metabolic processes and are also important for hormone production. They influence liver function, detoxification of the body and also play a significant role in post-exercise recovery. For those who regularly train, amino acids contribute to better endurance and enable intensive and effective training. There are many types of amino acids, and their properties affect various aspects of our health, including anabolic processes to help maintain or increase strength and muscle mass.

Basic and acidic amino acids

Amino acids are divided into basic and acidic amino acids, among others. The former, due to their additional amino group, exhibit an alkaline reaction. In contrast, acidic amino acids, which have a carboxyl group, are characterised by an acidic reaction. Examples are aspartic acid and glutamic acid, which are essential for nitrogen metabolism. The correct choice of amino acids promotes biochemical balance in the body.

How to supply amino acids?

The primary source of amino acids is a varied, well-balanced diet, based on products such as meat, fish, eggs, dairy and legumes. In situations of deficiency, caused for example by an unbalanced diet or a medical condition, it is worth considering dietary supplements. In particular, people who train intensively appreciate BCAA amino acids, i.e. branched-chain amino acids, which are important for muscle regeneration and for preventing muscle breakdown.

The supplementation of amino acids can be tailored to individual needs. Some manufacturers recommend taking amino acids in the morning, when they are well absorbed, others recommend taking them before or after training. For physically active people, it may be particularly important to take supplements immediately after exercise, promoting faster recovery and counteracting muscle damage. Regular supplementation can promote strength maintenance and help achieve sporting goals such as muscle mass gain.

Role of sulphur and other types of amino acids

Some amino acids, such as methionine and cysteine, which belong to the so-called sulphur amino acids, support the processes of detoxification and protein synthesis. Thanks to them, the body neutralises toxic substances more efficiently. In turn, amino acids in general are an extremely broad group of compounds, important for metabolic balance and tissue regeneration.

Resources of amino acids in the diet

Both animal and plant proteins are abundant in amino acids. Meat, poultry and fish are valuable sources of essential amino acids. Eggs provide high-quality protein and amino acids, dairy products (milk, yoghurt, kefir, cheese) provide a broad spectrum of nutrients. Legumes such as chickpeas, lentils and beans also provide amino acids and fibre. Nuts, seeds and seeds supplement the diet with healthy fats, vitamins and minerals. It is important to diversify protein sources to ensure a complete aminogram.

Amino acids in the diet of athletes and physically active people

For athletes and physically active people, an adequate amount of amino acids in the diet is particularly important. By providing the right amino acids, including BCAA amino acids, we support post-workout regeneration, improve muscle endurance and strength, and protect them from adverse catabolic processes. Such nutritional support can improve sports performance and increase the effectiveness of training.

Is an excess of amino acids harmful?

When taken in moderation and following the recommendations of manufacturers and specialists, amino acid supplementation is safe. However, excessive intake can lead to stress on the kidneys and liver. Therefore, it is a good idea to consult a doctor or nutritionist before introducing additional sources of amino acids into the diet. It is worth remembering that the basis of a healthy lifestyle is a balanced diet, rich in complete protein, vitamins and minerals, complex carbohydrates, fibre and healthy fats.

Amino acids for vegans and vegetarians

People following a plant-based diet can also ensure they are getting enough amino acids. Products such as soya, tofu, tempeh, legumes, nuts, seeds or whole grain products provide all the essential amino acids, although it is sometimes necessary to combine different protein sources to achieve a complete amino acid profile. Appropriate diet planning or seeking the help of a dietitian allows the body's needs to be met without animal products.

Influence of amino acids on recovery and anabolism

Amino acids play an important role in processes related to the body's regeneration and the building of muscle mass. After intensive exercise, the body requires the rebuilding of damaged muscle fibres, and amino acids are an essential material for their repair. In this context, the correct choice of amino acids helps to optimise the regeneration process, reduce the feeling of fatigue and support the building and maintenance of muscle mass. Amino acid supplementation can be particularly beneficial for people training intensively, taking part in sports competitions or exercising recreationally in order to improve their fitness and figure.

Amino acids versus different forms of dietary supplements

There are various forms of dietary supplements containing amino acids available on the market, such as capsules, tablets, powders or ready-to-drink drinks. The choice of a particular form depends on preference and individual needs. Some products combine amino acids with other nutrients such as vitamins, minerals or antioxidants to help improve health and performance comprehensively. The key is to select supplements carefully and check their quality and origin.

Amino acids in the context of general health

In addition to the aspects related to sport and physical activity, amino acids are also important for general health. Adequate levels of amino acids influence the functioning of the immune system, the condition of the skin, hair and nails, as well as supporting regeneration processes following injury or illness. Maintaining the right amino acid balance can have a beneficial effect on mood, energy levels and concentration, which is important not only for athletes, but also for people leading intensive lifestyles.

Amino acids and metabolism and anabolic processes

The provision of adequate amino acids promotes the optimisation of metabolism, influencing energy metabolism and the body's ability to utilise nutrients. Regulation of these processes is particularly important in the context of intensive training, when the body needs efficient energy management. An adequate supply of amino acids can support anabolic processes, increasing the potential for muscle growth and remodelling, which translates into better sports performance and an improved physique.

Amino acids are the key to a better functioning body and improved quality of life. Their adequate supply, combined with a balanced diet and properly selected physical activity, can bring many benefits to health, performance, fitness and well-being. Regardless of lifestyle, it is worth noting the role of amino acids in building and regenerating muscle, supporting metabolism and shaping anabolic processes. In this way, everyone, regardless of their level of expertise, can reap the full benefits of a well-balanced diet and sensibly selected amino acid supplementation.