One of the most discussed about topic these days among the fitness enthusiast is the topic of amino acids. So, in this article we are going to discuss about the amino acids that are available for the humans to consume.
There are 9 essential amino acids including the histidine, valine isoleucine, leucine, phenylalanine, threonine, tryptophan, methionine and lysine. Amino acids are very important as they are the building blocks of protein, which is primary nutrient for muscle growth and hypertrophy. Most of the skeletal tissues, organs are also made of amino acids. They are helpful in order to help our body to grow, repair the tissues, break down the food, perform other biological processes.
The BCAA’s(Branched Chain Amino Acids) have a molecular structure and there are three of them mainly: leucine, isoleucine and valine. Like all other essential amino acids they are the building blocks of protein and muscles. They are helpful in keeping the blood sugar levels at check and reduce fatigue during workout.
The recommended dose of Amino Acids on a regular basis:
Amino acids are found in protein rich foods, so the recommended level of amino acids may vary from person to person according to their daily protein intake. For example a pregnant woman may need more protein than any other woman. People who exercise regularly need to take more protein in their diet than any other person who does’nt workout.
A simple way to calculate the minimum amount of protein that you should eat every day is to multiply your body weight into kilograms by 0.8 or your weight in pounds by 0.36.
Normally, It is suggested that:
- Men who don’t workout need 56 grams of protein everyday.
- Women who don’t workout and is neither pregnant needs around 46 grams of protein.
Vegetarian sources of Essential Amino Acids
As we have discussed below amino acids are the building blocks of protein. These food can be a plant protein or an animal protein. When it comes to having adequate amount of protein, it becomes very difficult for a vegetarian to get enough essential amino acids.
When the protein starts to digest, it is firstly broken down in our gastrointestinal tracts into individual amino acids and then they again combined as proteins. This complex process is known as protein biosynthesis. Plant are rich in essential amino acids including whole grains, soyabeans, chickpeas, almonds, sunflower seeds, walnuts, black beans, pinto beans. However out of all these only soyabeans are considered as complete proteins. Whereas, other plant proteins are considered as incomplete because they contain only some essential amino acids I.e. their amino acid profile is incomplete.
Whey protein powders are considered to be an excellent source of complete protein as it contains all the essential amino acids. Pea protein also contains almost all the nine essential amino acids except for methionine.
Non Vegetarian Sources of Essential Amino Acids
Non vegetarian sources of Essential Amino Acids are mainly animal proteins.
The Animal proteins include chicken, turkey, beef, eggs, milk, yogurt, fish, prawns, lobsters, etc. Animal proteins are considered to be the best source for Essential amino acids. As most of these food items have a complete amino acid profile i.e. They contain all the essential amino acids.
Essential amino acids on a Gluten-Free Diet
People who follow a gluten free diet already be getting enough animal based proteins to meet the daily protein requirements. There are ways that include plant based and gluten free sources.
Amaranth, buckwheat and quinoa contain high amount of lysine. However amaranth is usually very high in essential amino acids. Now, You can also add legumes in order to boost protein and make these baked food more nutritious.
I hope this content was of some help!!!
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Khalid Irfan is a Fitness expert who enjoys spending time in gym. He also enjoys being in the outdoors and exploring new opportunities whenever they arise as well as researching new topics to expand his horizons.