Why Amino Acids Matter & the Best Way to Get Them

Why Amino Acids Matter

Amino acids might not get as much attention as protein shakes or pre-workout supplements, but they’re absolutely essential to your body’s performance.

They’re the building blocks of protein and are involved in almost every bodily function, from muscle growth to brain function. Without them, your body wouldn’t be able to perform basic tasks like repairing tissue or creating new cells.

So, what’s the deal with amino acids? And how do you make sure you’re getting the right ones?

If you want to level up your understanding of amino acids and ensure your body is operating at its peak, this guide will break it all down for you.

What Are Amino Acids?

Amino acids are organic compounds that combine to form proteins.

When you eat protein, your body breaks it down into individual amino acids, which it then uses for various functions. There are 20 different amino acids in total, and they’re classified into three categories:

• Essential amino acids: Your body can’t make these on its own, so you need to get them through your diet. There are nine essential amino acids.

• Non-essential amino acids: These can be synthesized by your body, so you don’t necessarily need to get them from food.

• Conditionally essential amino acids: Under certain conditions—like illness or stress—these amino acids become essential because your body can’t produce enough of them.

Amino Acids Are Critical

Amino acids are critical for many key functions in your body. Here are some of the most important reasons why they matter:

Muscle Growth and Repair

If you’re into fitness, you’ve probably heard about the importance of protein for muscle growth.

But what really fuels that growth is the amino acids that make up the protein. Amino acids like leucine, isoleucine, and valine (commonly known as BCAAs) are especially important for muscle repair and synthesis after workouts.

Energy Production

Amino acids play a key role in energy production, particularly during exercise. When you’re pushing your body to its limits, certain amino acids are broken down to help generate energy, which keeps you going longer and stronger.

Hormone and Enzyme Function

Many of your body’s hormones and enzymes are made up of amino acids. For example, insulin, a hormone that helps regulate blood sugar, is a protein composed of amino acids.

Without them, your body’s hormone and enzyme systems would fall apart.

Immune Function

Amino acids are also essential for a strong immune system. They help produce antibodies, which are proteins that your immune system uses to fight off harmful bacteria and viruses.

This means that getting enough amino acids can help protect you from illnesses.

The 9 Essential Amino Acids You Need

To keep your body in peak condition, getting all nine essential amino acids from your diet is crucial.

Here they are:

1. Histidine

2. Isoleucine

3. Leucine

4. Lysine

5. Methionine

6. Phenylalanine

7. Threonine

8. Tryptophan

9. Valine

These amino acids are called “essential” because your body can’t produce them on its own. You must get them from food sources or supplements to keep your body functioning properly.

The Best Ways to Get Amino Acids

Now that you know how important amino acids are, the next step is making sure you’re getting them from the right sources.

Here are the best ways to ensure you’re hitting all your amino acid needs.

1. Eat Complete Proteins

Complete proteins contain all nine essential amino acids. Animal-based foods are the most common sources of complete proteins. Here are some of the best options:

• Meat: Chicken, beef, pork, and lamb are all excellent sources of complete proteins.

• Fish: Fish like salmon, tuna, and mackerel not only give you all the essential amino acids but also provide heart-healthy omega-3 fatty acids.

• Eggs: Eggs are a highly bioavailable source of complete protein, making them a great choice for anyone looking to boost their amino acid intake.

• Dairy Products: Milk, cheese, and yogurt are also rich in complete proteins.

2. Combine Plant-Based Proteins

If you follow a vegetarian or vegan diet, you can still get all your essential amino acids—it just requires a bit more planning.

Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. However, by combining different plant foods, you can create a complete protein profile.

Some good combinations include:

• Rice and Beans: Together, they provide all nine essential amino acids.

• Peanut Butter and Whole Grain Bread: This classic combo offers a complete protein profile.

• Lentils and Quinoa: Mixing legumes and grains is a solid strategy for vegans and vegetarians.

3. Use Amino Acid Supplements

For those who struggle to get enough amino acids through diet alone, supplements can be a good option. BCAA (branched-chain amino acid) supplements are popular among athletes and bodybuilders because they help with muscle recovery and reduce exercise fatigue.

You can also find amino acid supplements that include all nine essential amino acids to ensure you’re getting everything your body needs.

Timing: When to Focus on Amino Acids

Timing your amino acid intake can make a difference, especially if you’re trying to build muscle or recover from a tough workout. Here are the key times to focus on:

• Pre-Workout: Having a source of essential amino acids, especially BCAAs, before your workout can help protect your muscles from breakdown during exercise.

• Post-Workout: Consuming amino acids after a workout kickstarts muscle repair and recovery. Whey protein shakes are a great option because they’re quickly absorbed by the body.

• Before Bed: Your body repairs itself while you sleep, so having a source of protein before bed (like casein protein or a high-protein snack) ensures your muscles get a steady supply of amino acids throughout the night.

The BMM Takeaway

Amino acids are the unsung heroes of your body’s performance.

From muscle growth to immune function, they’re involved in nearly every biological process.

To get enough amino acids, focus on eating complete proteins like meat, fish, eggs, and dairy. If you’re plant-based, combine different protein sources to create a complete amino acid profile.

And if you want to optimize muscle recovery or support your energy levels during exercise, consider using amino acid supplements like BCAAs.

Just remember to prioritize timing, making sure you’re fueling your body when it needs amino acids the most.

By ensuring you’re getting enough amino acids in your diet, you’re setting yourself up for better health, performance, and recovery.