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How to Ensure You're Getting Adequate Essential Amino Acids - Genetic Nutrition

How to Ensure You're Getting Adequate Essential Amino Acids

, by Sandesh Prasannakumar, 10 min reading time

Introduction

Conditional amino acids, on the other hand, are those that the body cannot produce, and yet they do not need to be taken as supplements. It is evident that protein is composed of essential amino acids; hence, to satisfy the daily requirement of the individual, a sufficient amount of protein with quality nutrients must be taken. Deficiency in certain nutrients results in muscle loss, tiredness, energy loss, and sometimes the damage of various organs in the body. Thus, the main objective of this article is to provide a basic understanding of these crucial molecules.

Types of Amino Acids

Amino acids also form the structure of proteins, and therefore, they are present in protein molecules. Nonetheless, nature has over three hundred amino acids perceived, but only twenty can be assimilated into the proteins of the human body. Of the total amino acids in the food products, 20 are known to be essential amino acids, thus the formula above. Such nutrients are regarded as the carriers and are mandatory since the body cannot produce them on its own and has to get them through the diet.


The 9 essential amino acids are:


- Histidine

- Isoleucine

- Leucine

- Lysine

- Methionine

- Phenylalanine

- Threonine

- Tryptophan

- Valine


These amino acids are termed indispensable since, in their deficiency, our body protein is catabolized, especially the muscle tissue, which leads to the loss of muscle tissue mass. In its sufficient supply, it helps prevent muscle atrophy and supplies the indispensable amino acids that are required to perform life processes.


As you have read above, amino acids are crucial components of the body’s structure and perform essential functions; hence, there is a need to incorporate amino acid sources into your diet.


Consuming adequate amino acids is important for everyone, but especially critical for: 


  • Children – They help in the growth and development of the growing organisms due to the availability of essential amino acids.
  • Athletes – Stressful or prolonged exercise causes the muscles to be in shreds regarding protein, and thus, the body requires amino acids to rebuild the muscles.
  • Pregnant women – It helps in the development of fetuses and infants, and it is a source of energy.
  • As you age, muscle and organ tissues become weak and degenerative among older people. Protein by amino acids is needed to preserve muscles and other important necessities for the body.

Role of Amino Acids for Health

Amino acids also play many important roles in overall health, including:


- Protein structures that are formed out of it contain enzymes, antibodies, and hormones.

- Offering of nucleic acids commonly known as DNA and RNA

- As pointed out, tutorials on getting and storing nutrients come under this category.

- It helps give cells structure and enables them to move.


Thus, while bearing these roles in mind, one can conclude that the absence of amino acids for any reason will cause negative consequences to occur within the body.

Suppose the body fails to obtain an adequate quantity of these amino acids. In that case, the following can occur: muscle loss, a compromised immune system, gastrointestinal problems, obesity, fatigue, poor concentration and erratic moods, psychological disorders, impotency, mutated and frail DNA, and a longer recovery period when one is sick or has an injury.


There are some people who may be born with some inherited metabolic diseases that make it almost a physical impossibility for such individuals to produce certain non-essential amino acids in a state in which they are biologically active. Fortunately, all the needed amino acids can be synthesized with the help of sufficiently rich protein foods in most people.

Sources of Amino Acids

Although it is equally possible to get them from plant protein sources, animal-based proteins such as meats, eggs, and dairy should be preferred because they are loaded with all the eight essential amino acids. However, edible plant products such as soya beans, quinoa, buckwheat, and hemp seeds do contain all the essential amino acidic chains but in a diluted form as compared to animal proteins.


However, if a person has enough proteins in the diet, the intake of specific amino acids will not be crucial. Still, there are certain groups of people for whom it will be useful to monitor the consumption of amino acids or use powders with amino acids as an addition to the diet. According to the preference of the consumers, they can be grouped into vegans and vegetarians, aged people, athletes, and those who take the diet to help them lose some weight.

Tips for Meeting Your Amino Acid Needs

  • Protein intake – According to the RDA, adult females and males should take 46 and 56 grams of protein per day. This is enough to provide a set of the essential amino acids needed to support human health.
  • Make sure to have protein as a part of every meal – Some examples of high-protein foods are milk products, eggs, poultry, red meat, fish, pulses, nuts, seeds, and soybean products.
  • Timing protein intake – It is recommended that proteins be taken in intervals throughout the day in order to ensure a constant supply of amino acids to muscles.
  • Interpretation of plant proteins – The grains/beans/nuts/seeds should be eaten in combination during meals in order to increase the essential amino acids. For instance, beans and rice or hummus on a piece of whole grain bread.
  • Supplements if on ‘watch’ – Anyone cutting calories, an athlete, or a vegetarian/vegan should monitor servings or perhaps take supplements.

Conclusion

The final bottom line is that the RDA recommendations for protein sources are best obtained through a diverse and balanced diet of healthy whole foods without the danger of over-consumption. Labeling enables those able and willing to pay close attention to their diets to consume the requisite amino acids. For the best quality Essential Amino Acid supplement, visit Genetic Nutrition!

Frequently Asked Questions

  1. Why am I unable to synthesize these vital amino acids in my system?

These are the amino acids that cannot be synthesized within the body and have to be ingested. This is because humans have no enzymes that can synthesize the molecular structures of foods and other products. The only way to acquire them is through our diet through foods such as meat, dairy products, eggs, fish, and some plant foods.


  1. How much protein intake is appropriate for me to get amino acids per day?

The RDA for protein is 0.8 grams per kilogram of body weight or 46 to 56 grams per day for most men and women of childbearing age. Ingesting this recommended amount from a number of different foods will give the complete amount of essential amino acids that are necessary to maintain good health.


  1. What is the meaning of complete and incomplete proteins?

Proteins that contain all the nine essential amino acids are said to be complete proteins, and they are rich in those nine amino acids. Meals such as meat, fish, poultry, eggs, and milk are examples of complete protein-providing foods. These proteins are also described as partially replete or limited proteins because they provide some of the essential amino acids. Therefore, restricted consumption, as in the case of a vegetarian/vegan diet, the intake of these limited plant proteins can lead to deficiencies in the long run. It clearly explains how incorporating grains, nuts, seeds as well as beans in the diet provides a better amino acid profile for individuals who do not consume animal products.


  1. Is it possible for one to get overdozed with amino acids?

Taking very large quantities and maintaining them for several weeks or months may be hazardous as it causes digestive discomfort, kidney complications, or depletion of calcium. However, these risks only surface if the intake is prolonged, especially when it exceeds the recommended daily allowance for most healthy people. Any individual with specific health conditions that require a moderation of protein should seek medical advice from their doctor or nutritionist.

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