Essential Amino Acids Either from Food or Supplementation

[bigboithetank]

Hey Brothers, It's Big Boi again. I figured I'd post something new this time concerning Amino Acids. I was reading an old book I have called Essentials of Nutrition and Diet Therapy. I was reading (still reading) the Chapter on Protein today.

The list of Essential amino acids

Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

I did some reading on the net and concluded you can get the Aminos from nuts, fish and eggs among other sources.

[jdb3]

For the EAA: Luecine and iso leucine are very important in bodybuilding, remember BCAA's are vital as well.


Different protien sources have different Amino profiles.


However, meats are complete where plant protiens are incomplete (with exception of soy)

... and aminos can get technical because there are different forms of amino acids (free, chained, hydrolyzed, Di-Tripeptides....however, a steady portion of beef and chicken keeps it simple.


HERE:

The Indispensable Amino acids

Isoleucine A branched chain amino acid readily taken up and used for energy by muscle tissue. Used to prevent muscle wasting in debilitated individuals Essential in the formation of hemoglobin

Leucine A branched chain amino acid used as a source of energy Helps reduce muscle protein breakdown Modulates uptake of neurotransmitter precursors by the brain as well as the release of enkephalins, which inhibit the passage of pain signals into the nervous system. Promotes healing of skin and broken bones.

Valine A branched chain amino acid Not processed by the liver; rather actively taken up by muscle Influences brain uptake of other neurotransmitter precursors (trptophan, phenylalanine and tryosine).

Histadine One of the major ultraviolet absorbing compounds in the skin Important in the production of red and white blood cells; used in the treatment of anemia Used in the treatment of allergic diseases, rheumatoid arthritis and digestive ulcers.

Lysine Low levels can slow protein synthesis, affecting muscle and connective tissue Inhibits viruses; used in the treatment of herpes simplex Lysine and Vitamin C together form L-carnitine, a biochemical that enables muscle tissue to use oxygen more efficiently, delaying fatigue Aids bone growth by helping form collagen, the fibrous protein that makes up bone, cartilage and other connective tissue.

Methionine Precursor of cystine and creatine May increase antioxidant levels (glutathione) and reduce blood cholesterol levels. Helps remove toxic wastes from the liver and assists in the regeneration of liver and kidney tissue

Phenylalanine The major precursor of tyrosine Enhances learning, memory, mood and alertness Used in the treatment of some types of depression Is a major element in the production of collagen Suppresses appetite

Threonine One of the amino detoxifers Helps prevent fatty buildup in the liver Important component of collagen Generally low in vegetarians

Tryptophan Precursor of key neurotransmitter serotonin, which exerts a calming effect Stimulates the release of growth hormones Free form of this amino acid is unavailable in the U.S. It is only available in natural food sources

Conditionally Dispensable Amino Acids

Arginine Can increase secretion of insulin, glucagon, growth hormones Aids in injury rehabilitation, formation of collagen and immune system stimulation. Precursor of creatine, gamma amino butric acid (GABA, a neurotransmitter in the brain) May increase sperm count and T-lymphocyte response

Cysteine Detoxifies harmful chemicals in combination with L-aspartic acid and L-citruline Helps prevent damage from alcohol and tobacco use Stimulates white blood cell activity

Tyrosine Precursor of the neurotransmitters dopamine, norepinephrine and epinephrine, as well as thyroid and growth hormones and melanin (the pigment responsible for skin and hair color). Elevates mood

Dispensable Amino Acids

Alanine Major component of connective tissue Key intermediate in the glucose alanine cycle, which allows muscles and other tissues to derive energy from amino acids Helps build up the immune system

Aspartic Acid Helps convert carbohydrates into muscle energy Builds immune system immunoglobulins and antibodies Reduces ammonia levels after exercises

Cystine Contributes to strong connective4e tissue and tissue antioxidant actions Aids in healing processes, stimulates white blood cell activity and helps diminish pain from inflammation Essential for the formation of skin and hair

Glutamic Acid A major precursor of glutamine, proline, ornothine, arginine, glutathione, and GABA A potential source of energy Important in brain metabolism and metabolism of other amino acids.

Glutamine Most abundant amino acid Plays a key role in immune system functions An important source of energy, especially for kidneys and intestines during caloric restrictions. A brain fuel that is an aid to memory and a stimulant to intelligence and concentration

Glycine Aids in the manufacture of other amino acids and is a part of the structure of hemoglobin and cytochromes (enzymes involved in energy production) Has a calming effect and is sometimes used to treat manic depressive and aggressive individuals Produces glucagon, which mobilizes glycogen Can inhibit sugar cravings

Ornithine May help increase growth hormone secretion in high doses Aids in immune and liver function Promotes healing

Proline A major component in the formation of connective tissue and heart muscle Readily mobilized for muscular energy Major constituent of collagen

Serine Important in cells' energy production Aids memory and nervous system function Helps builds up immune system by producing immuno-globulins and antibodies

Taurine Aids in the absorption and elimination of fats May act as a neurotransmitter in some areas of the brain and retina

[Greenegorilla2]

I would say a good protein spiked with 3-5 grams leucine and Ur good.

[bigboithetank]

Okay, good information to know.

[toppjimie]

Anybody who's put the time in the weight room busting your ass Know's the Importance of EAA'S. I'm a big Advacate of BCAA'S.Along with my regular protein intake i add 20gm of BCAA to it. Does the Body Good!!!

[bigboithetank]

Anybody who's put the time in the weight room busting your ass Know's the Importance of EAA'S. I'm a big Advacate of BCAA'S.Along with my regular protein intake i add 20gm of BCAA to it. Does the Body Good!!!

Yessir!

[FastTrack]

Sticky!

[csmilz9]

This clears a lot up