It's no secret that a person needs protein to maintain life at a high level - a kind of building material for body tissues; proteins contain 20 amino acids, the names of which are unlikely to say anything to an ordinary office worker. Everyone, especially when it comes to women, has at least once heard of collagen and keratin - these are proteins that are responsible for the appearance of nails, skin and hair.
Amino acids - what are they?
Amino acids (or aminocarboxylic acids; AMA; peptides) are organic compounds, 16% consisting of amines - organic derivatives of ammonium - which distinguishes them from carbohydrates and lipids. They are involved in protein biosynthesis by the body: in the digestive system, under the influence of enzymes, all proteins that come with food are destroyed to AMK. In total, there are about 200 peptides in nature, but only 20 basic amino acids are involved in the construction of the human body, which are divided into interchangeable and irreplaceable; sometimes there is a third type - semi-replaceable (conditionally replaceable).
Essential amino acids
Replaceable amino acids are those that are both consumed with food and reproduced directly in the human body from other substances.
- Alanine is a monomer of a large number of biological compounds and proteins. Carries out one of the dominant pathways of glucogenesis, that is, it turns into glucose in the liver, and vice versa. Highly active participant in metabolic processes in the body.
- Arginine is AMA that can be synthesized in the body of an adult, but not capable of being synthesized in the body of a child. Promotes the production of growth hormones and others. The only carrier of nitrogenous compounds in the body. Helps to increase muscle mass and reduce fat.
- Asparagine is a peptide involved in nitrogen metabolism. During the reaction with the enzyme asparaginase, it cleaves off ammonia and turns into aspartic acid.
- Aspartic acid - takes part in the creation of immunoglobulin, deactivates ammonia. Necessary for malfunctions of the nervous and cardiovascular systems.
- Histidine - used for the prevention and treatment of gastrointestinal diseases; is making a positive difference in the fight against AIDS. Protects the body from the harmful effects of stress.
- Glycine is a neurotransmitter amino acid. Used as a mild sedative and antidepressant. Enhances the effects of some nootropics.
- Glutamine - a large part of hemoglobin. Tissue repair activator.
- Glutamic acid - has a neurotransmitter effect, andalso stimulates metabolic processes in the central nervous system.
- Proline is one of the components of almost all proteins. They are especially rich in elastin and collagen, which are responsible for skin elasticity.
- Serine - AMK, which is contained in the neurons of the brain, and also contributes to the release of a large amount of energy. It is a derivative of glycine.
- Tyrosine is a component of animal and plant tissues. Can be reproduced from phenylalanine by the action of the enzyme phenylalanine hydroxylase; there is no reverse process.
- Cysteine is one of the components of keratin, which is responsible for the firmness and elasticity of hair, nails, and skin. It is also an antioxidant. Can be made from serine.
Amino acids that cannot be synthesized in the body are essential
Essential amino acids are those that cannot be generated in the human body and can only come from food.
- Valine – AMA found in almost all proteins. Increases muscle coordination and reduces the body's sensitivity to temperature changes. Keeps the hormone serotonin high.
- Isoleucine is a natural anabolic that, in the process of oxidation, energizes muscle and brain tissue.
- Leucine is an amino acid that improves metabolism. It is a kind of "builder" of the protein structure.
- These three BUAs are part of the so-called BCAA complex, which is especially in demand among athletes. The substances of this group act as a source for increasing the volume of muscle mass, reducing fatmass and maintaining good he alth during particularly intense physical exertion.
- Lysine is a peptide that accelerates tissue regeneration, production of hormones, enzymes and antibodies. Responsible for the strength of blood vessels, contained in muscle protein and collagen.
- Methionine - takes part in the synthesis of choline, the lack of which can lead to increased accumulation of fat in the liver.
- Threonine - gives elasticity and strength to the tendons. It has a very positive effect on the heart muscle and tooth enamel.
- Tryptophan - supports the emotional state, as it is converted into serotonin in the body. Indispensable for depression and other psychological disorders.
- Phenylalanine - improves the appearance of the skin, normalizing pigmentation. Supports psychological well-being by improving mood and bringing clarity to thinking.
Other peptide classification methods
Scientifically, the 20 essential amino acids are subdivided based on the polarity of their side chain, that is, the radicals. Thus, four groups are distinguished: non-polar, polar (but not having a charge), positively charged and negatively charged.
Non-polar are: valine, alanine, leucine, isoleucine, methionine, glycine, tryptophan, phenylalanine, proline. In turn, aspartic and glutamic acids are classified as polar, having a negative charge. Polar, having a positive charge, called arginine, histidine, lysine. Amino acids with polarity but no charge include directly cysteine, glutamine, serine, tyrosine, threonine,asparagine.
20 amino acids: formulas (table)
| Amino acid | Abbreviation | Formula |
| Alanine | Ala, A | C3H7NO2 |
| Arginine | Arg, R | C6H14N4O2 |
| Asparagine | Asn, N | C4H8N2O3 |
| Aspartic acid | Asp, D | C4H7NO4 |
| Valine | Val, V | C5H11NO2 |
| Histidine | His, H | C6H9N3O2 |
| Glycine | Gly, G | C2H5N1O2 |
| Glutamine | Gln, Q | С5Н10N2O3 |
| Glutamic acid | Glu, E | C5H9NO4 |
| Isoleucine | Ile, I | C6H13O2N |
| Leucine | Leu, L | C6H13NO2 |
| Lysine | Lys, K | C6H14N2O2 |
| Methionine | Met, M | C5H11NO2S |
| Proline | Pro, P | C5H7NO3 |
| Serine | Ser, S | C3H7NO3 |
|
Tyrosine |
Tyr, Y | C9H11NO3 |
| Threonine | Thr, T | C4H9NO3 |
| Tryptophan | Trp, W | C11H12N2O2 |
| Phenylalanine | Phe, F | C9H11NO2 |
| Cysteine | Cys, C | C3H7NO2S |
Based on this, it can be noted that all 20 amino acids (the formulas in the table above) have carbon, hydrogen, nitrogen and oxygen in their composition.
Amino acids: participation in the life of the cell
Aminocarboxylic acids are involved in biological protein synthesis. Protein biosynthesis is the process of modeling a polypeptide (“poly” - many) chain from amino acid residues. The process takes place on the ribosome - an organelle inside the cell that is directly responsible for biosynthesis.
Information is read from a section of the DNA chain according to the principle of complementarity (A-T, C-G), when creating m-RNA (matrix RNA, or i-RNA - informational RNA - identically equal concepts), the nitrogenous base thymine is replaced by uracil. Further, according to the same principle, t-RNA (transfer RNA) is created, carrying amino acid molecules to the placesynthesis. T-RNA is encoded by triplets (codons) (example: WAU), and if you know which nitrogenous bases a triplet represents, you can find out which amino acid it carries.
Food groups with the highest AUA content
Dairy and eggs contain essential nutrients such as valine, leucine, isoleucine, arginine, tryptophan, methionine and phenylalanine. Fish, white meat have a high content of valine, leucine, isoleucine, histidine, methionine, lysine, phenylalanine, tryptophan. Legumes, grains and cereals are rich in valine, leucine, isoleucine, tryptophan, methionine, threonine, methionine. Nuts and various seeds will saturate the body with threonine, isoleucine, lysine, arginine and histidine.
Below is the amino acid content of some foods.
The greatest amount of tryptophan and methionine can be found in hard cheese, lysine - in rabbit meat, valine, leucine, isoleucine, threonine and phenylalanine - in soy. When compiling a diet based on maintaining normal BUN, you should pay attention to squid and peas, and potatoes and cow's milk can be called the poorest in terms of peptide content.
Lack of amino acids with vegetarianism
It is a myth that there are amino acids found exclusively in animal products. Moreover, scientists have found that plant protein is absorbed by the human body better than animal. However, when choosing vegetarianism as a lifestyle, it is very important to followdiet. The main problem is that one hundred grams of meat and the same amount of beans contain different amounts of AUA in percentage terms. At first, it is necessary to keep track of the content of amino acids in the food consumed, then this should reach automaticity.
How many amino acids to consume per day
In the modern world, absolutely all foods contain the nutrients necessary for humans, so you should not worry: all 20 protein amino acids are safely supplied with food, and this amount is enough for a person leading a normal lifestyle and at least a little following food.
The athlete's diet must be saturated with proteins, because without them it is simply impossible to build muscle mass. Physical exercise leads to a colossal consumption of amino acids, so professional bodybuilders are forced to take special supplements. With intensive muscle building, the amount of protein can reach up to one hundred grams of protein per day, but such a diet is not suitable for daily consumption. Any food supplement implies an instruction with the content of different AUAs in a dose, which should be read before using the drug.
The effect of peptides on the quality of life of an ordinary person
The need for proteins is present not only among athletes. For example, proteins elastin, keratin, collagen affect the appearance of hair, skin, nails, as well as the flexibility and mobility of joints. A number of amino acids affect metabolicprocesses in the body, keeping the balance of fat at an optimal level, provide enough energy for everyday life. After all, in the process of life, even with the most passive way of life, energy is expended, at least for breathing. In addition, cognitive activity is also impossible with a lack of certain peptides; the maintenance of the psycho-emotional state is carried out, among other things, at the expense of the AMC.
Amino acids and sports
The diet of professional athletes involves perfectly balanced nutrition that helps keep muscles in good shape. Amino acid complexes designed specifically for those athletes who work on gaining muscle mass make life very easy.
As mentioned earlier, amino acids are the main building blocks of proteins needed for muscle growth. They are also able to speed up metabolism and burn fat, which is also important for beautiful muscle relief. When exercising hard, you need to increase your intake of AUAs as they increase the rate of muscle building and reduce post-workout pain.
20 amino acids in proteins can be consumed both as part of aminocarboxylic complexes and from food. If you choose a balanced diet, then you need to take into account absolutely all grams, which is difficult to implement with a busy day.
What happens to the human body when there is a lack or excess of amino acids
The main symptoms of amino acid deficiency are: feeling unwell, lack ofappetite, brittle nails, fatigue. Even with a lack of one BUN, there are a huge number of unpleasant side effects that significantly impair well-being and productivity.
Saturation with amino acids can lead to disruption of the cardiovascular and nervous systems, which, in turn, is no less dangerous. In turn, symptoms similar to food poisoning may appear, which also does not entail anything pleasant.
Everything must be in moderation, so maintaining a he althy lifestyle should not lead to an overabundance of certain "useful" substances in the body. As the classic wrote, “the best is the enemy of the good.”
In the article, we examined the formulas and names of all 20 amino acids, the table of the content of the main AUA in products is given above.
