Amino acids – building blocks of life

Amino acids are organic compounds that are essential building blocks for proteins and many biological processes in the human body. They play a central role in health, regeneration, and performance. But what exactly are amino acids, why are they so important, and how can they be optimally utilized through diet or supplementation?

What are (essential) amino acids?

Amino acids consist of a carbon backbone, an amino group (-NH₂), and a carboxyl group (-COOH). Their primary function is to form proteins, but they are also involved in other processes such as energy production, signal transmission, and the synthesis of neurotransmitters.

There are 20 proteinogenic amino acids, which are divided into two main categories:

1. Essential amino acids: These cannot be produced by the body itself and must be obtained through food.
2. Non-essential amino acids: The body can synthesize these itself, provided the necessary precursors are available.

What are amino acids good for?

Amino acids support numerous functions:

• Muscle building and regeneration : Especially in the fitness sector, amino acids are essential to build muscle mass and promote regeneration.
• Hormone and enzyme synthesis: They are involved in the production of hormones and enzymes that control important metabolic processes.
• Immune system : Amino acids such as L-glutamine support immune function.
• Energy production : Branched-chain amino acids (BCAAs) in particular serve as an energy source during intense physical exertion.
• Cognitive functions : Some amino acids, such as tryptophan, are precursors of
  Neurotransmitters such as serotonin, which promotes well-being.

Essential amino acids and food lists

The essential amino acids are amino acids that the body cannot produce itself and therefore must be obtained through food.

There are 9 essential amino acids:

1. Histidine
2. Isoleucine
3. Leucin
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine
   

Foods rich in essential amino acids:

• Animal sources : eggs, chicken, fish, dairy products (e.g. cheese, yogurt)
• Plant sources : soybeans, quinoa, lentils, chickpeas, nuts and seeds

The role of BCAAs (L-Leucine, L-Isoleucine, L-Valine)

BCAAs are particularly interesting for athletes because they are metabolized directly in the muscles and both promote muscle growth and prevent breakdown during training.

Non-essential amino acids are those that the body can produce itself, even if they are not directly ingested through food.

There are 11 non-essential amino acids:

1. Alanine
2. Arginine (conditionally essential)
3. Asparagin
4. Aspartic acid
5. Cysteine ​​(conditionally essential)
6. Glutamine (conditionally essential)
7. Glutamic acid
8. Glycine
   
9. Proline
   
10. Serine
    
11. Tyrosine (conditionally essential)

Semi-essential amino acids & fitness

Semi-essential amino acids such as L-histidine and L-arginine are essential under certain conditions (e.g., severe stress, illness, or intense physical exertion). They are crucial for:

• Blood flow and pumping capacity : Arginine is a precursor to nitric oxide (NO), which dilates blood vessels and improves blood flow.
• Muscle regeneration : Histidine helps in tissue repair and hemoglobin production.

Amino acids for weight loss

Some amino acids can support fat loss:

1. L-Carnitine : Promotes the transport of fat into the mitochondria, where it is burned for energy.
2. L-Glutamine : Reduces cravings and supports post-workout recovery.
3. L-Tryptophan : Improves serotonin production and regulates appetite.

In combination with a calorie-conscious diet and exercise,
Amino acids promote fat burning and muscle maintenance.

Our VANILLA GLOW PROTEIN contains vegan protein sources, green
Power substances and hyaluronic acid, vitamins and plant substances as well as 19 essential and non-essential amino acids.

Explanation of the amino acids in VANIILA GLOW PROTEIN :

Essential amino acids

• L-Leucine: Promotes muscle protein synthesis.
• L-Methionine: Important for fat metabolism and detoxification.
• L-Threonine: Supports collagen formation and immune function.
• L-Valine: Provides energy during training.
• L-tryptophan: Precursor to serotonin, promotes sleep and well-being.

Non-essential amino acids

• L-Glutamine: Important for intestinal health and the immune system.
• L-Alanine: Provides energy and helps regulate blood sugar.
• L-Arginine: Supports blood circulation and muscle growth.
• Glycine: Contributes to collagen production and supports sleep.
• L-Polin: Promotes joint health.

FAQs about amino acids

1. When should you take amino acids?
   The intake varies depending on your goal. Before training, BCAAs help protect muscles, while L-glutamine supports recovery after training.
2. Are amino acids suitable for vegetarians ?
   Yes! Plant sources such as quinoa, soy and legumes contain all the essential
   Amino acids.
3. Can amino acids have side effects ?
   Amino acids are generally safe. Excessive intake can lead to gastrointestinal problems.

Sources

1. Wu, G. (2009). Amino acids: metabolism, functions, and nutrition. *Amino Acids*, 37(1), 1-17.
2. Blomstrand, E. et al. (2006). Branched-chain amino acids and central fatigue. *The Journal of
   Nutrition*, 136(2), 544S-547S.
3. Elango, R. et al. (2009). The challenge of meeting indispensable amino acid requirements in
   humans: a review. *The Journal of Nutrition*, 139(6), 1092S-1098S.
4. National Institutes of Health. (2021). Amino acids overview. [nih.gov](https://www.nih.gov).