Are amino acids essential? Yes, there are about nine amino acids that are essential because your body can’t make it on its own. And that means it must come from your diet. There are nine essential amino acids that can only come from food or supplements. And those are leucine, lysine, methionine, valine, tryptophan, isoleucine, histidine, threonine, phenylalanine.
The foods that contain nine essential amino acids are meat, fish, eggs, chicken, dairy, etc. And some plant sources such as quinoa, soy, edamame, tofu, etc.
Are amino acids essential? iStock-photo credit: Marharyta Kovalchuk
Your body needs 20 different amino acids to grow and function appropriately and nine of those are categorized as essential amino acids. Arginine is considered a non-essential amino acid as well as glycine.
Amino acid’s key role is for muscle building and repair during and after a resistance workout. There are 3 essential amino acids in BCAA’s which are valine, leucine, isoleucine. Studies have shown that these essential amino acids can improve fatigue, athletic performance and improve recovery after exercise.
A research study showed that people who took BCAA’s had reduced muscle soreness, improved their muscle recovery and heightened their performance in the gym. The same review study found that BCCA’s was better than just resting your body.
Another review that had nine studies showed that BCAA’s helped reduced muscle damage and soreness in active people that performed resistance training workouts.
According to the World Health Organization the daily required intake for essential amino acids is:
- Leucine- 39 mg
- Isoleucine- 20 mg
- Histidine- 10 mg
- Valine- 46 mg
- Tryptophan-4 mg
- Methinone-10.4 mg
- Threonine- 15 mg
Amino acids are generally considered safe and healthy for most people. But if you consume enough protein in your diet, it isn’t necessary to digest amino acids.
There was a review that revealed 10 studies that found that doses of up to 115.6 mg per lb. per day could potentially help reduce muscle soreness in active individuals that trained post exercise.
The Bottom Line is amino acids are essential especially if you are not getting enough protein in your diet. And the nine essential amino acids are leucine, isoleucine, lysine, tryptophan, methionine, phenylalanine, histidine, valine, etc.
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References
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