Essential Amino Acids: Food Sources and Functions

Amino acids are the building blocks of life. They are vital for many bodily functions - including the synthesis of proteins! There are a total of twenty amino acids that work together to create the vast array of proteins your body needs. Out of these, nine are classified as so-called essential amino acids. These are the ones that your body cannot synthesise on its own. They must be obtained from protein sources in your diet. By maintaining a balanced nutrition you can ensure that these essential nutrients are included so that your body can carry out tasks like repairing tissues and supporting your immune system.

Proteins are made up of long chains of amino acids. They are essential for the structure, function, and regulation of the body's cells, tissues, and organs. Without adequate protein - and by extension, the nine essential amino acids - your body would struggle to heal from injury, and the function of your muscles and immune system could be compromised. This is why it's important to incorporate protein-rich foods into your diet. Supplements like protein powders can be a convenient addition to boost your intake - but you shouldn't rely on them exclusively.

Our WAM Protein+ is specially formulated with a boost of leucine. This essential amino acid is crucial for starting protein synthesis and increasing muscle mass [1]. It's a valuable addition to your diet - especially if you're looking to support strength training and recovery [2].

Understanding Essential Amino Acids

Essential amino acids are involved in many bodily functions ranging from muscle growth to mood regulation. They cannot be synthesised by your body and must be obtained through your diet.

Types and Functions

Each essential amino acid plays a unique and important role in your body. Histidine is crucial for the growth and repair of tissues. Isoleucine is needed for muscle metabolism and immune function. The famous leucine we're adding in our Protein+ works alongside isoleucine in muscle repair and also assists in fat metabolism. Lysine is necessary for things like protein synthesis, hormone production and the maintenance of bone health. Methionine is essential for tissue growth and the absorption of zinc and selenium — minerals necessary for healthy skin and hair, among others.

Phenylalanine is a precursor for neurotransmitters like dopamine, epinephrine and norepinephrine - central to mood and focus. Threonine supports collagen and elastin production which is aiding in connective tissue formation and skin elasticity. Tryptophan affects mood, sleep and appetite regulation by being converted to serotonin. And lastly, valine stimulates muscle tissue growth and helps in tissue repair [3].

Dietary Sources and Amino Acid Requirements

To maintain optimal health and nitrogen balance it's essential to consume a variety of foods rich in essential amino acids and non-essential amino acids. Animal proteins such as meat and dairy are so-called "complete proteins". This means they contain all the amino acids necessary for your health. If you are following a plant-based diet you should combine different plant protein sources like for example legumes, nuts, seeds and rice to get adequate amounts of all essential amino acids. Many individual plant-based foods contain incomplete proteins, lacking one or more essential amino acids. But by mixing them, for example by enjoying a nice bean chilli with wholegrain rice, you can easily get adequate amounts of essential amino acids on a vegetarian or vegan diet.

Our plant-based WAM Protein+ combines soy protein, pea protein and rice protein with an extra dose of leucine to ensure a complete and balanced amino acid profile that can support your body in muscle development and repair [4]. 

Nonessential and Conditional Amino Acids

Not all amino acids are created equal. Nonessential amino acids like alanine and asparagine can be synthesised by your body. However, certain conditions (such as illness or stress) can make some nonessential amino acids "conditionally essential amino acids". Arginine, cysteine, glutamine and tyrosine are good examples for this. The body's demand for them increases during critical periods as they aid in recovery and immune function [5].

Understanding and being aware of the balance and roles of these amino acids in your diet can help with managing fatigue, digestive health and even blood sugar levels. Getting enough protein can massively contribute to your overall well-being.

Health Functions and Amino Acid Supplements

Essential amino acids play vital roles in maintaining many physiological functions. If you have an amino acid deficiency, it can significantly affect your well-being - ranging from issues with muscle metabolism to even mental health problems.

Mood, Sleep, and Mental Health

Essential amino acids like tryptophan are precursors to serotonin. This is a crucial neurotransmitter that regulates mood, anxiety and sleep - meaning that inadequate levels can lead to huge problems. Regular intake of essential amino acids supports the production of dopamine, epinephrine and norepinephrine, which are important for maintaining a balanced mood and cognitive function [6].

Protein Synthesis and Physical Health

Essential amino acids are molecules involved in the synthesis of proteins necessary for muscle growth, tissue repair and maintaining immune function [7]. A deficiency might present as fatigue, slowed growth or difficulty in wound healing. They are also involved in producing hormones, collagen and elastin. These are vital for the health of your connective tissues - including skin, tendons and ligaments [8].

Essential Amino Acids: Conclusion

Amino acids are referred to as the building blocks of protein - or even the building blocks of life. Essential amino acids can't be produced by your body and therefore must come from food sources. While a balanced, healthy diet typically provides you with all the essential amino acids required, sometimes you might need an extra boost based on your circumstances; for example if you lead an active lifestyle, recover from an injury or as you age [9]. Supplements like our Protein+ blend enriched with leucine (an essential branched-chain amino acid) make it very convenient to get an extra portion of complete protein - especially if you're following a plant-based diet. 

We hope you find this information helpful. If you have any questions about this or any other topics, just send us an email! We're happy to hear from you.

Sources

[1] Duan Y, Li F, Li Y, Tang Y, Kong X, Feng Z, Anthony TG, Watford M, Hou Y, Wu G, Yin Y. The role of leucine and its metabolites in protein and energy metabolism. Amino Acids. 2016 Jan;48(1):41-51. 

[2] Wilkinson K, Koscien CP, Monteyne AJ, Wall BT, Stephens FB. Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review. Physiol Rep. 2023 Aug;11(15):e15775. 

[3] Wu G. Functional amino acids in growth, reproduction, and health. Adv Nutr. 2010 Nov;1(1):31-7. 

[4] Pinckaers PJM, Kouw IWK, Gorissen SHM, Houben LHP, Senden JM, Wodzig WKHW, de Groot LCPGM, Verdijk LB, Snijders T, van Loon LJC. The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males. J Nutr. 2023 Jan 14;152(12):2734-2743. 

[5] Morris CR, Hamilton-Reeves J, Martindale RG, Sarav M, Ochoa Gautier JB. Acquired Amino Acid Deficiencies: A Focus on Arginine and Glutamine. Nutr Clin Pract. 2017 Apr;32(1_suppl):30S-47S. 

[6] Fernstrom JD, Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr. 2007 Jun;137(6 Suppl 1):1539S-1547S; discussion 1548S.

[7] Kamei Y, Hatazawa Y, Uchitomi R, Yoshimura R, Miura S. Regulation of Skeletal Muscle Function by Amino Acids. Nutrients. 2020 Jan 19;12(1):261.

[8] Wu G. Functional amino acids in growth, reproduction, and health. Adv Nutr. 2010 Nov;1(1):31-7.