Protein is an important nutrient not just for athletes and bodybuilders but for everyone. Most people can get protein from a healthy and balanced diet.
Protein is important for the body as it helps the body to carry out all the important functions.
It is essential to building bones, tissues, and muscles. Protein participates in every process of a cell. It plays a part in metabolic reactions, immune responses and provides energy to cells.
Bodybuilders and fitness freaks praise amino acids, and it is considered as the magic ingredient in many high proteins and low carbohydrate diets.
Amino acids are the building blocks of protein, and they play a critical role in your body. When proteins are broken down, they release amino acids, which are used to create the proteins that make up every body’s cell, tissue, and other organs.
Amino acids are divided into two classes, essential amino acids, and non-essential amino acids.
Non-essential amino acids are those that body produces on its own, so you do not need to take them from food.
On the other hand, essential these acids are not produced by the body and must be obtained through diet.
What Are Essential Amino Acids?
Amino acids are organic compounds composed of nitrogen, carbon, oxygen, and hydrogen, along with other chain groups.
Your body needs a total of 20 amino acids to grow and function properly. Though all 20 amino acids are needed for the efficient functioning of the body, only nine amino acids are classified as essential.
Unlike non-essential amino acids, the essential amino acids cannot be made by your body, and they must be obtained through your diet.
The best sources of amino acids are meat, egg, and poultry; however, you can also buy amino acid supplements online.
How Much Protein Does Your Body Need?
Protein provides the same energy density as that of carbohydrates. However, your body does not store protein the way it stores fats and carbohydrates.
It means that you need to consume protein every day. There are different opinions about how much protein you should consume every day.
The energy that your body uses, your age, weight, activity level, health conditions, and various other factors influence how much protein you need.
Health Benefits of Supplementing with essential amino acids
While essential these acids can be found in a wide array of foods, taking a concentrated form of supplements has been linked to several health benefits.
It Improves Mood and Sleep
Tryptophan is very important for the production of serotonin, a chemical compound that acts as a neurotransmitter in your body. Serotonin is important for sleep, behaviors, and mood regulation.
Low serotonin levels can result in mood swings, depression, and sleep disturbance. Studies have shown that supplementing with tryptophan can reduce symptoms like depression. It can boost mood and improve sleep.
A study on 60 older women found that 1 gram of tryptophan per day can result in increased energy and more happiness as compared to a placebo.
It Boosts Exercise Performance
Some branched-chain amino acids are used to improve athletic performance and alleviate fatigue. It helps in muscle recovery after exercise.
A study was performed on 16 trained athletes, they were given branched-chain amino acids supplements, and results showed improved performance and muscle recovery. The muscle soreness was decreased as compared to placebo. It is one of the primary reasons why many athletes and players
However, these acids are not only effective for athletes but non-athletes as well.
Protein Prevents Muscle Loss
Muscle loss is quite a common side effect of prolonged illness, especially in elders. Essential these acids have been shown to prevent the breakdown of muscles and preserve lean body mass.
A 10-day study on 22 older adults showed that the adults who received 15 grams of mixed essential rhese acids maintained muscle protein synthesis. The whole process was decreased by 30% in the placebo group.
Enhances Weight Loss
Amino acids help prevent weight gain and enhance fat loss. Some studies show that consuming 15 grams of branched-chain acids from the diet can have a 30% lower risk of becoming overweight or obese than those who consume an average of 12 grams per day.
If you are attempting to lose weight, acids can help you get rid of unwanted fats more effectively.
Amino acids prevent weight gain. They enhance weight loss. However, more research is needed to support this statement.
What are the Best Sources of Protein?
You can meet your protein requirement through supplements or through food. Although many people amino acid supplements online, you can also meet everyday protein need by eating a variety of food products,
Both plants and animals are good sources of protein. It is important to be aware that while many plants provide protein, but not all essential acids. Therefore, vegetarians should consume a variety of plant-based products to meet the body’s amino acid needs.
Meat, poultry, fish, eggs, milk, soybeans, quinoa, and yogurt are complete protein sources, which means they provide all nine essential amino acids.
Many food items that come from plants, including legumes, fruits, and seeds, also provide proteins.
Bottom Line
There are nine essential acids. You need to take them all from your diet to meet the needs of your body. These vitamins are vital for various functions such as tissue repair, protein synthesis, and nutrient absorption.
Moreover, some proteins might prevent muscle loss, improve sleep, help in weight loss, and assist in athletic performance.
Fortunately, you can take all the essential amino acids from food. Plant and animal-based protein help you meet your daily needs through a healthy and balanced diet. It is important to eat a variety of foods, even if you eat foods delivering complete protein.
Protein is an important nutrient; they help in maintaining good health. A healthy diet is important for maintaining good health.
Author Bio
Rebekah has a postgraduate degree in the field of food science and technology. She completed her postgraduate from the University of Queensland, Australia. Rebekah runs her own clinic, where she provides consultancy services. She also writes health-related articles and blogs as a hobby.
