Amino acids. Replaceable and essential amino acids What are amino acids in biology

Amino acids are organic substances consisting of a hydrocarbon skeleton and two additional groups: amine and carboxyl. The last two radicals determine the unique properties of amino acids - they can exhibit the properties of both acids and alkalis: the first - due to the carboxyl group, the second - due to the amino group.

So, we found out what amino acids are from the point of view of biochemistry. Now let's consider their effect on the body and their use in sports. For athletes, amino acids are important for their participation in. It is from individual amino acids that our body is built - muscle, skeletal, liver, connective tissue. In addition, some amino acids are directly involved in metabolism. For example, arginine is involved in the ornithine urea cycle, a unique mechanism for detoxifying ammonia produced in the liver during protein digestion.



• From tyrosine in the adrenal cortex, catecholamines - adrenaline and norepinephrine - hormones are synthesized, the function of which is to maintain the tone of the cardiovascular system, an instant response to a stressful situation.
• Tryptophan is a precursor of the sleep hormone melatonin, which is produced in the pineal gland of the brain - the pineal gland. With a lack of this amino acid in the diet, the process of falling asleep becomes more complicated, insomnia and a number of other diseases caused by it develop.

It is possible to list for a long time, but let us dwell on the amino acid, the value of which is especially great for athletes and people who are moderately involved in sports.




What is glutamine for?

- an amino acid that limits the synthesis of the protein that makes up our immune tissue - lymph nodes and individual formations of lymphoid tissue. The importance of this system is difficult to overestimate: without proper resistance to infections, there is no need to talk about any training process. Moreover, every workout - no matter whether professional or amateur - is a dosed stress for the body.

Stress is a necessary condition to move our "balance point", that is, to cause certain biochemical and physiological changes in the body. Any stress is a chain of reactions that mobilize the body. In the interval that characterizes the regression of the cascade of reactions of the sympathoadrenal system (namely, they are stress), there is a decrease in the synthesis of lymphoid tissue. For this reason, the decay process exceeds the rate of synthesis, which means that immunity is weakened. So, the additional intake of glutamine minimizes this extremely undesirable, but inevitable effect of physical activity.




Essential and nonessential amino acids

To understand what essential amino acids are for in sports, you must have general views about protein metabolism. The proteins consumed by humans at the level of the gastrointestinal tract are processed by enzymes - substances that break down the food we have consumed.

In particular, proteins break down first into peptides - individual chains of amino acids that do not have a quaternary spatial structure. And already the peptides will break down into individual amino acids. Those, in turn, are assimilated by the human body. This means that amino acids are absorbed into the bloodstream and only from this stage can they be used as products for the synthesis of body protein.




Looking ahead, we will say that the intake of individual amino acids in sports shortens this stage - individual amino acids will be immediately absorbed into the bloodstream and synthesis processes, and the biological effect of amino acids will come faster.

There are twenty amino acids in total. In order for the process of protein synthesis in the human body to become possible in principle, the full spectrum must be present in the human diet - all 20 compounds.

Irreplaceable

From this moment on, the concept of irreplaceability appears. Essential amino acids are those that our body is unable to synthesize on its own from other amino acids. And this means that they will appear, except from food, nowhere. There are 8 such amino acids plus 2 partly replaceable ones.

Consider in the table in which foods each essential amino acid is contained and what is its role in the human body:

Name	What products contain	Role in the body
	Nuts, oats, fish, eggs, chicken,	Reduces blood sugar
	Chickpeas, lentils, cashews, meat, fish, eggs, liver, meat	Restores muscle tissue
	Amaranth, wheat, fish, meat, most dairy products	Takes part in the absorption of calcium
	Peanuts, mushrooms, meat, legumes, dairy products, many grains	Takes part in nitrogen exchange processes
Phenylalanine	, nuts, cottage cheese, milk, fish, eggs, various legumes	Improving memory
Threonine	Eggs, nuts, beans, dairy products	Synthesizes collagen
	, eggs, meat, fish, legumes, lentils	Takes part in radiation protection
Tryptophan	Sesame, oats, legumes, peanuts, pine nuts, most dairy products, chicken, meat, fish, dried	Improves and deeper sleep
Histidine (partially non-replaceable)	Lentils, soybeans, peanuts, salmon, beef and chicken fillets, pork tenderloin	Takes part in anti-inflammatory reactions
(partially replaceable)	Yogurt, sesame seeds, pumpkin seeds, Swiss cheese, beef, pork, peanuts	Promotes the growth and repair of body tissues

Amino acids are found in sufficient quantities in animal sources of protein - fish, meat, poultry. In the absence of such in the diet, it is highly advisable to take the missing amino acids as supplements in sports nutrition, which is especially important for vegetarian athletes.

The latter should focus on supplements such as BCAAs, a blend of leucine, valine, and isoleucine. It is for these amino acids that a "drawdown" is possible in a diet that does not contain animal protein sources. For an athlete (both a professional and an amateur), this is absolutely unacceptable, since in the long term it will lead to catabolism on the part of the internal organs and to diseases of the latter. First of all, the liver suffers from a lack of amino acids.

Replaceable

Replaceable amino acids and their role are considered in the table below:

What happens to amino acids and proteins in your body

Amino acids that enter the bloodstream are primarily distributed to the tissues of the body where they are most needed. If you have a drawdown on certain amino acids, taking in extra protein rich in them or taking in additional amino acids will be especially beneficial.

Protein synthesis takes place on cellular level... Every cell has a nucleus - the most important part of the cell. It is in it that the reading takes place genetic information and its reproduction. In fact, all information about the structure of cells is encoded in a sequence of amino acids.

How to choose amino acids for an ordinary amateur, moderately involved in sports 3-4 times a week? No way. He just doesn't need them.

The following recommendations are more important for a modern person:

1. Start eating regularly at the same time.
2. Balance the diet for proteins, fats and carbohydrates.
3. Remove fast food and low-quality food from the diet.
4. Start drinking enough water - 30 ml per kilogram of body weight.
5. Give up refined sugar.

These simple manipulations will bring much more than adding any kind of additives to the diet. Moreover, supplements without observing these conditions will be absolutely useless.

Why know what amino acids you need if you are eating something you don't understand? How do you know what the cutlets in the dining room are made of? Or sausages? Or what is the meat in the burger patty? We will not say anything about the pizza toppings.

Therefore, before making a conclusion about the need for amino acids, you need to start eating simple, clean and healthy foods and follow the recommendations described above.

The same goes for supplemental protein intake. If you have protein in your diet, in the amount of 1.5-2 g per kilogram of body weight, you do not need any additional protein. Better to spend your money buying quality food.

It is also important to understand that protein and amino acids are not pharmaceuticals! These are just sports nutrition supplements. And the key word here is additives. Add them as needed.

To understand if there is a need, you need to control your diet. If you have already gone through the steps above and realized that supplements are still necessary, the first thing you should do is go to a sports nutrition store and select the appropriate product in accordance with your financial capabilities. The only thing that beginners should not do is buy amino acids with a natural taste: it will be difficult to drink them due to the extreme bitterness.

Harm, side effects, contraindications

If you have a disease characterized by intolerance to one of the amino acids, you know about it from birth, just like your parents. This amino acid should be avoided further. If this is not the case, there is no point in talking about the dangers and contraindications of additives, since these are completely natural substances.

Amino acids are a constituent part of protein, protein is a familiar part of the human diet. Everything that is sold in sports nutrition stores is not pharmacological! Only amateurs can talk about some kind of harm and contraindications. For the same reason, it makes no sense to consider such a concept as the side effects of amino acids - with moderate consumption, there can be no negative reactions.

Take a sober approach to your diet and sports training! Be healthy!

Everyone knows from chemistry lessons that amino acids are the building blocks of proteins. There are amino acids that our body is able to synthesize on its own, and there are those that are supplied only from the outside, along with nutrients. Consider amino acids (list), their role in the body, from which products they come to us.

Role of amino acids

Our cells constantly need amino acids. Food proteins are broken down in the intestine to amino acids. After that, amino acids are absorbed into the bloodstream, where new proteins are synthesized, depending on the genetic program and the requirements of the body. Essential amino acids, the list of which is presented below, we get from food. The body synthesizes replaceable on its own. In addition to the fact that amino acids are the structural components of proteins, they also synthesize various substances. The role of amino acids in the body is enormous. Non-proteinogenic and proteinogenic amino acids are precursors of nitrogenous bases, vitamins, hormones, peptides, alkaloids, mediators and many other significant compounds. For example, vitamin PP is synthesized from tryptophan; hormones norepinephrine, thyroxine, adrenaline - from tyrosine. Pantothenic acid is formed from the amino acid valine. Proline protects cells from a variety of stresses, such as oxidative stress.

General characteristics of amino acids

Proteins are nitrogen-containing high-molecular organic compounds, which are created from amino acid residues, are connected by peptide bonds. In a different way, these are polymers, in which amino acids act as monomers. The structure of the protein includes hundreds, thousands of amino acid residues connected by peptide bonds. The list of amino acids that are found in nature is quite large, about three hundred of them have been found. According to their ability to enter the composition of proteins, amino acids are subdivided into proteinogenic ("giving birth to protein", from the words "protein" - protein, "genesis" - to give birth) and non-proteinogenic. In a living organism, the amount of proteinogenic amino acids is relatively small, there are only twenty of them. In addition to these standard twenty, you can find modified amino acids in proteins, they are derived from ordinary amino acids. Non-proteinogenic include those that are not part of the protein. There are α, β and γ. All protein amino acids are α-amino acids, they have a characteristic structural feature that can be observed in the image below: the presence of amine and carboxyl groups, they are linked at the α-position by a carbon atom. In addition, each amino acid has its own radical, which is not the same with all in structure, solubility and electric charge.

Types of amino acids

The list of amino acids is divided into three main types, these include:

... Essential amino acids. It is these amino acids that the body cannot synthesize itself in sufficient quantities.

... Essential amino acids. This type of organism can synthesize on its own using other sources.

... Conditionally essential amino acids. The body synthesizes them on its own, but in insufficient quantities for its needs.

Essential amino acids. Content in products

Essential amino acids can be obtained by the body only from food products or from supplements. Their functions are simply irreplaceable in the formation of healthy joints, beautiful hair, strong muscles. What foods contain this type of amino acid? The list is given below:

Phenylalanine - dairy products, meat products, sprouted wheat, oats;

Threonine - dairy products, eggs, meat;

Lysine - legumes, fish, poultry, sprouted wheat, dairy products, peanuts;

Valine - cereals, mushrooms, dairy products, meat;

Methionine - peanuts, vegetables, legumes, lean meat, cottage cheese;

Tryptophan - nuts, dairy products, turkey meat, seeds, eggs;

Leucine - dairy products, meat, oats, sprouted wheat;

Isoleucine - poultry, cheese, fish, sprouted wheat, seeds, nuts;

Histidine - sprouted wheat, dairy products, meat.

Functions of essential amino acids

All these "building blocks" are responsible for the most important functions of the human body. A person does not think about their number, but with their lack, the work of all systems immediately begins to deteriorate.

Leucine the chemical formula has the following - HO₂CCH (NH₂) CH₂CH (CH₃) ₂. This amino acid is not synthesized in the human body. It is included in the composition of natural proteins. It is used in the treatment of anemia, liver diseases. Leucine (formula - HO₂CCH (NH₂) CH₂CH (CH₃) ₂) for the body per day is required in an amount of 4 to 6 grams. This amino acid is a component of many dietary supplements. As a food additive it is coded as E641 (flavor enhancer). Leucine controls the level of blood glucose and leukocytes, when they rise, it activates the immune system to eliminate inflammation. This amino acid plays an important role in muscle building, bone healing, wound healing, and metabolism.

Amino acid histidine- an important element during the growth period, during recovery from injuries and illnesses. Improves blood composition, joint function. Helps the absorption of copper and zinc. With a lack of histidine, hearing is weakened, muscle tissue becomes inflamed.

Isoleucine amino acid participates in the production of hemoglobin. Increases stamina, energy, controls blood sugar levels. Participates in the formation of muscle tissue. Isoleucine reduces the effects of stressors. With its lack, feelings of anxiety, fear, anxiety arise, and fatigue increases.

Valine amino acid- an incomparable source of energy, renews muscles, keeps them in good shape. Valine is important for the repair of liver cells (for example, in hepatitis). With a lack of this amino acid, coordination of movements is impaired, and the sensitivity of the skin may also increase.

Methionine- an essential amino acid for the liver and digestive system. It contains sulfur, which helps prevent nail and skin diseases and helps in hair growth. Methionine fights toxicosis in pregnant women. With its deficiency, hemoglobin decreases in the body, fat accumulates in liver cells.

Lysine- this amino acid is an assistant in the absorption of calcium, helps in the formation and strengthening of bones. Improves hair structure, produces collagen. Lysine is an anabolic that allows you to build muscle mass. Participates in the prevention of viral diseases.

Threonine- enhances immunity, improves the functioning of the digestive tract. Participates in the process of creating collagen and elastin. Does not allow fat to be deposited in the liver. Plays a role in the formation of tooth enamel.

Tryptophan is the main responder for our emotions. The well-known hormone of happiness, serotonin, is produced by tryptophan. At its norm, the mood rises, sleep is normalized, biorhythms are restored. It has a beneficial effect on the work of the arteries and the heart.

Phenylalanine participates in the production of norepinephrine, which is responsible for the body's wakefulness, activity and energy. It also affects the level of endorphins - hormones of joy. Phenylalanine deficiency can lead to depression.

Essential amino acids. Products

These types of amino acids are produced in the body during the metabolic process. They are extracted from other organic substances. The body can automatically switch to create the required amino acid. What foods contain essential amino acids? The list is given below:

Arginine - oats, nuts, corn, meat, gelatin, dairy products, sesame seeds, chocolate;

Alanine - seafood, egg whites, meat, soy, legumes, nuts, corn, brown rice

Asparagine - fish, eggs, seafood, meat, asparagus, tomatoes, nuts;

Glycine - liver, beef, gelatin, dairy products, fish, eggs;

Proline - fruit juices, dairy products, wheat, meat, eggs;

Taurine - milk, fish proteins; produced in the body from vitamin B6;

Glutamine - fish, meat, legumes, dairy products;

Serine - soy, wheat gluten, meat, dairy products, peanuts;

Carnitine - meat and offal, dairy products, fish, red meat.

Functions of nonessential amino acids

Glutamic acid, the chemical formula of which is C₅H₉N₁O₄, is included in the composition of proteins in living organisms, is present in some low-molecular substances, and also in summary form. A large role is intended to participate in nitrogen metabolism. Responsible for brain activity. Glutamic acid (formula C₅H₉N₁O₄) converts to glucose during prolonged exertion and helps generate energy. Glutamine plays an important role in enhancing immunity, restoring muscles, creating growth hormones, and accelerating metabolic processes.

Alanin- the most important source of energy for nervous system, muscle tissue and brain. By producing antibodies, alanine strengthens the immune system, it also participates in the metabolism of organic acids and sugars, and is converted into glucose in the liver. Thanks to alanine, acid-base balance is maintained.

Asparagine refers to nonessential amino acids, its task is to reduce the formation of ammonia at high loads. Helps resist fatigue, converts carbohydrates into muscle energy. Stimulates immunity through the production of antibodies and immunoglobulins. Aspartic acid balances the processes occurring in the central nervous system, it prevents excessive inhibition and excessive excitement.

Glycine- an amino acid that provides oxygen to the processes of cell formation. Glycine is essential for normalizing blood sugar levels and blood pressure. Participates in the breakdown of fats, in the production of hormones responsible for the immune system.

Carnitine is an important transport agent that transports fatty acids into the mitochondrial matrix. Carnitine can increase the effectiveness of antioxidants, oxidize fats, and promote their excretion from the body.

Ornithine is a manufacturer of growth hormones. This amino acid is essential for the functioning of the immune system and liver, participates in the production of insulin, in the breakdown fatty acids, in the processes of urination.

Proline - participates in the production of collagen, which is essential for connective tissues and bones. Supports and strengthens the heart muscle.

Serine- a producer of cellular energy. Helps muscle and liver store glycogen. Participates in strengthening the immune system, while providing it with antibodies. Stimulates the functions of the nervous system and memory.

Taurine has a beneficial effect on the cardiovascular system. Allows you to control epileptic seizures. Plays an important role in controlling the aging process. Reduces fatigue, frees the body from free radicals, lowers cholesterol and blood pressure.

Conditionally essential amino acids

Cysteine promotes the elimination of toxic substances, takes part in the creation of muscle tissue and skin. Cysteine ​​is a natural antioxidant that cleanses the body of chemical toxins. Stimulates the work of white blood cells. Contained in foods such as meat, fish, oats, wheat, soy.

Amino acid tyrosine helps to fight stress and fatigue, reduces anxiety, improves mood and overall tone. Tyrosine has an antioxidant effect, which allows it to bind free radicals. Plays an important role in the metabolic process. Contained in meat and dairy products, in fish.

Histidine helps to restore tissues, promotes their growth. Contained in hemoglobin. Helps in the treatment of allergies, arthritis, anemia and ulcers. Deficiency of this amino acid can impair hearing.

Amino acids and protein

All proteins are created using peptide bonds with amino acids. The proteins themselves, or proteins, are high molecular weight compounds that contain nitrogen. The very concept of "protein" was first introduced back in 1838 by Berzelius. The word comes from the Greek "primary", which means the leading place of proteins in nature. Proteins give life to all life on Earth, from bacteria to the complex human body. In nature, there are much more of them than all other macromolecules. Protein is the foundation of life. Proteins make up 20% of the body weight, and if we take the dry weight of the cell, then 50%. The presence of a huge amount of proteins is explained by the existence of various amino acids. They, in turn, interact and create polymer molecules. The most outstanding property of proteins is their ability to create their own spatial structure. IN chemical composition protein constantly contains nitrogen - approximately 16%. The development and growth of the body is completely dependent on the functions of protein amino acids. Proteins cannot be replaced by other elements. Their role in the body is extremely important.

Protein functions

The need for the presence of proteins is expressed in the following essential functions of these compounds:

Protein plays a major role in development and growth, being the building blocks of new cells.

Protein controls metabolic processes during the release of energy. For example, if the food consisted of carbohydrates, then the metabolic rate increases by 4%, and if from proteins, then by 30%.

Due to their hydrophilicity, proteins regulate water balance in the body.

They improve the functioning of the immune system by synthesizing antibodies, which, in turn, eliminate the threats of disease and infection.

Protein in the body is the most important source of energy and construction material... It is very important to follow the menu and eat protein-containing foods every day, they will give the necessary vital energy, strength and protection. All of the above products contain protein.

Website about sports and healthy lifestyle

On this page is a list of the main identified amino acids, their brief characteristics and role in the body.

Among them:

1. Essential amino acids- amino acids that the body cannot synthesize in sufficient quantities on its own.
2. Essential amino acids the body is able to synthesize on its own from other sources.
3. Conditionally essential amino acids- amino acids that the body is able to synthesize on its own, but not enough for it.

Essential amino acids

promotes the growth of muscle tissue, provides muscles with energy, participates in the production of hemoglobin, reduces the impact of stress factors on the body. Isoleucine deficiency can lead to anxiety, anxiety, fatigue, dizziness, and anxiety.
Isoleucine contain: cheese, fish, poultry, nuts, seeds, wheat germ.

An amino acid that is essential for muscle growth. It stabilizes blood glucose levels and promotes wound healing and bone healing. Leucine deficiency can lead to decreased body growth, impaired recovery, decreased metabolism, and increased blood glucose levels.
Leucine contain: dairy products, oats, wheat germ, meat.

An amino acid that generates energy and is needed to strengthen muscles and maintain their tone. Valine is also needed to restore liver tissue in case of damage (for example, with toxic hepatitis). Valine deficiency leads to impaired coordination of movement and increased skin sensitivity.
Valine contain: meat, mushrooms, grains and dairy products.

An effective amino acid in the prevention of viral infections, in particular the herpes virus. Lysine is able to increase muscle endurance and is involved in the formation of collagen (one of the main proteins of the musculoskeletal system). Lysine deficiency can slow the recovery of muscle and connective tissue and lead to bone loss.
Lysine contain: legumes and dairy products, poultry, fish, peanuts and wheat germ.

This amino acid is remarkable in that it contains sulfur, and thus prevents skin and nail diseases, as well as affects hair growth. The amino acid methionine is a powerful antioxidant and has a positive effect on human liver function. Methionine deficiency can cause a decrease in hemoglobin levels and an accumulation of fat in liver cells.
Methionine contain: legumes, lean meats, cottage cheese, vegetables and peanuts.

An amino acid necessary for the formation of tooth enamel, as well as essential proteins such as elastin and collagen. Threonine helps to detoxify and prevent the accumulation of fat in liver cells. Deficiency of this amino acid leads to premature fatigue, and can also lead to fatty liver.
Threonine contain: dairy products, meat and eggs.

An amino acid that is a precursor to serotonin (a substance that is responsible for our mood, sleep quality and pain perception). Tryptophan is also involved in the production of melatonin (a hormone of the pineal gland - a regulator of circadian rhythms). Tryptophan deficiency in the body is associated with diseases such as chronic headaches, sleep disturbances, and nervous system disorders.
Tryptophan contain: turkey meat, dairy products, eggs, nuts, seeds.

An amino acid that serves as a precursor for the production of such biologically active substances such as norepinephrine (a hormone of the adrenal medulla and a neurotransmitter), which increases a person's level of wakefulness, physical energy and activity. It is believed that phenylalanine affects the level of endorphins - the so-called hormones of joy, which are produced in our nervous system. Accordingly, a phenylalanine deficiency often leads to the development of depression.
Phenylalanine contain: meat and dairy products, oats, wheat germ.

An amino acid that is especially needed during growth, stress and recovery from illness and injury. Histidine is also involved in the absorption of such important trace elements as zinc and copper. Deficiency of histidine can lead to pain and inflammation of the muscle tissue, as well as to hearing loss.
Histidine contain: meat, dairy products and wheat germ.

Essential amino acids

- the main donor of nitric oxide and its carrier. It is an amino acid that affects almost all functions of the body, especially the immune system, as well as the human reproductive system - it helps to eliminate toxic metabolic waste products. Arginine also affects the aminoreceptors of the pancreas, increasing the release of insulin, thereby lowering blood glucose levels. Also, this amino acid is the substance that stimulates the production of growth hormone, which is necessary for the restoration of our musculoskeletal system. Arginine deficiency can lead to a slowdown in growth, an increase in body fat. In addition, a lack of arginine contributes to an increase in blood pressure.
Arginine contain: meat and dairy products, nuts, oats, corn, sesame seeds, raisins, chocolate, gelatin. Arginine is independently produced in the body from ornithine.

An amino acid that is an important source of energy for muscle tissue, the central nervous system and the brain. Alanine strengthens the immune system by producing antibodies. Also, this amino acid plays an active role in the metabolism of sugars (alanine is easily converted to glucose in the liver and vice versa) and organic acids, which maintain acid-base balance.
Alanine contain: Meat, seafood, egg whites, legumes, nuts, soy, brown rice, corn.

(aspartic acid) - plays an important role in the synthesis of ammonia, increases resistance to fatigue, participates in the conversion of carbohydrates into muscle energy. By increasing the production of immunoglobulins and antibodies, asparagine stimulates the immune system. Also, aspartic acid is necessary to maintain balance in the processes occurring in the central nervous system; prevents both excessive excitement and excessive inhibition.
Asparagine contain: dairy products, meat, seafood, eggs, fish, legumes, various nuts, tomatoes and asparagus.

Glutamine is an active participant in nitrogen metabolism, helps to remove excess ammonia from tissues, is important for normalizing blood sugar levels, is necessary for synthesis DNA and RNA. Glutamine increases the amount of gamma-aminobutyric acid necessary to maintain normal brain function, maintains normal acid-base balance in the body. Since glutamine improves brain activity, this amino acid is used for epilepsy, chronic fatigue syndrome, impotence, schizophrenia and senile dementia.
Glutamine contain: dairy products, meat, fish, legumes, and also contains 60% of the proteins produced by humans.

An amino acid that is actively involved in providing oxygen to the process of new cell formation. Glycine is an important participant in the production of hormones that are responsible for strengthening the immune system.
Glycine contain: meat (in to a greater extent beef), liver of various animals, gelatin, fish, eggs, dairy products. In the body, it is independently produced by the liver from choline or from amino acids such as threonine or serine.

Transport agent of fatty acids into the mitochondrial matrix. The liver and kidneys produce small amounts of carnitine from the other two amino acids, lysine and methionine. Carnitine increases the effectiveness of antioxidants - vitamins C and E, as well as oxidizes fats in the body, thereby promoting their excretion, which prevents an increase in fat reserves (therefore, this amino acid is important for weight loss and lower risk of heart disease). It is believed that for the best utilization of fat, the daily intake of carnitine should be 1500 milligrams. In addition, creatine helps to detoxify and remove some foreign substances from the body, and has a calming effect on the nervous system. Deficiency of creatine leads to muscle weakness, decreased performance and fatigue. There are also violations of the activity of the heart, liver and kidneys. Due to the slower oxidation of fats with a lack of carnitine, a person is overweight.
Carnitine hold back: dairy products, fish, meat and offal. Red meat is the leader in carnitine content. Carnitine is independently produced in the kidneys, liver and pancreas naturally from the amino acids glycine, arginine and methionine.

An amino acid that is essential for the liver and immune system to function. Ornithine promotes the production of growth hormone, which, in combination with Arginine and Carnitine, promotes the reuse of excess fat in the metabolism.
In the body, it is independently produced from arginine. And arginine contains: pine nuts, pumpkin seeds, peanuts and sesame seeds.

It is one of the main components of collagen - proteins that are found in high concentrations in bones and connective tissues. Proline is also involved in maintaining the efficiency and strengthening of the heart muscle, is involved in the restoration of tissues, joints, tendons and ligaments after damage. A deficiency in this amino acid can markedly increase fatigue.
Proline contain: eggs, dairy products, meat, wheat, fruit juices. In the body, it is independently produced from glutamic acid and ornithine.

An important amino acid for the production of cellular energy - participates in the storage of glycogen by the liver and muscles; actively participates in strengthening the immune system, providing it with antibodies; stimulates the functions of memory and nervous system, as well as forms fatty "sheaths" around nerve fibers.
Serine contain: dairy and meat products, peanuts, wheat gluten and soy products. In the body, it is independently produced from glycine and threonine.

An amino acid that has a beneficial effect on the cardiovascular system. Taurine stabilizes membrane excitability, which is very important for the control of epileptic seizures. This amino acid, along with sulfur, is considered essential in controlling many biochemical changes that take place during aging. Taurine plays an important role in energy metabolism in the body. According to the latest scientific data, it improves lipid metabolism, maintains the electrolyte composition of the cytoplasm, normalizes the functioning of cell membranes, protecting them. In practice, this gives a significant increase in energy during training, reduces fatigue, and increases the intensity of training. Also, taurine is involved in freeing the body from clogging by free radicals, lowers blood pressure and cholesterol levels.
Taurine contain: fish and milk proteins. In the body, it is independently produced from cysteine ​​with the help of vitamin B6.

Conditionally essential amino acids

Tyrosine- an amino acid that can fight fatigue and stress, reduce anxiety and improve overall tone and mood. As an amino acid, tyrosine has a moderate antioxidant effect, binds free radicals (unstable molecules) that can harm cells and tissues. Tyrosine is also important for metabolic processes.
Tyrosine contain: dairy and meat products, fish. The body produces tyrosine on its own from phenylalanine.

Cysteine- an amino acid that serves as a starting material (along with selenium) for the production of the enzyme glutathione peroxidase, and with the help of this enzyme, the body is cleansed of chemical toxins. Likewise, cysteine ​​stimulates the activity of the white blood cells.
Cysteine ​​contain: fish, meat, soy products, wheat, oats.

Greetings to blog readers! Everything that comes to us with food breaks down into many molecules. Including amino acids. And 9 of these organic molecules are essential amino acids for humans. A lack of them threatens developmental disabilities, depression and other disorders. Let's figure out why they are so special. And where are they distributed? 🙂

Along with food, protein enters our body. Under the influence of digestive enzymes, it breaks down into amino acids. There are essential and nonessential amino acids. They can be called organic molecules, compounds, substances. Therefore, by eating food rich in protein, we "build" our body.

We can synthesize essential amino acids ourselves. And we have to take the irreplaceable from food, since we do not have a special enzyme for their formation.

Replaceable and essential amino acids, table:

There are also conditionally irreplaceable organic compounds. I marked them with an asterisk in the table. They can be synthesized in the body. But in such micro doses that in certain situations (for example, trauma), we need to take them from food. But about them a little later.

Let's deal with irreplaceable builders now. The names may be difficult to remember, but you will definitely remember their effect.

• Valine restores muscles. An excellent source of energy.
• Histidine- improves blood formation. It also helps to repair muscles and helps them grow. For joints to be healthy, this amino acid is needed. Contained in hemoglobin.
• Isoleucine- participates in the production of hemoglobin. Keeps blood sugar in check. Increases human energy, helps to increase endurance.
• Leucine Is our additional protection. He is involved in strengthening the immune system. Acts as a blood composition stabilizer. The sugar content has increased - it lowers it. If the level of leukocytes is overestimated (inflammation), it lowers them and uses the body's reserves for resistance. This same organic molecule boosts our energy.

• Lysine. Oh, this is a badly needed molecule. It is essential for us to absorb calcium, which builds and strengthens bones. It is involved in the formation - attention, girls - collagen. Improves hair condition. Here and for men there is a pleasant effect - this is a wonderful anabolic, it increases muscles. Among other things, it increases female libido and male strength. Guys, do you understand what I mean? 😉
• Methionine- improves digestion and liver function. An excellent helper in fat processing. Facilitates the period of toxicosis in pregnant women. Has a positive effect on hair health.
• Threonine- helps the digestive system and gastrointestinal tract to function normally. Stimulates the protective functions of the body (immunity), helps in the formation of elastin and collagen. It is an irreplaceable helper for the liver. Threonine prevents fat from being deposited in the liver.
• Tryptophan Is the protector of our emotional well-being. The production of serotonin (the hormone of joy) is part of the work of tryptophan. It acts on us as a relaxant: it normalizes sleep, helps us feel better, raising our spirits. It stabilizes appetite, has a positive effect on the work of the heart and the condition of the arteries.
• Phenylalanine... Our brain uses phenylalanine to synthesize norepinephrine, which is needed to transmit signals from nerve cells to the brain. Important properties of this amino acid are: mood stabilization, suppression of unhealthy appetite, memory improvement, increased sensitivity. Phenylalanine helps relieve pain.

In fact, scientists are still debating how many amino acids are essential for humans. But this list is closest to the truth at the moment.

In the case of a lack of these substances, such disorders develop as weight loss, deterioration of the immune system, digestive and gastrointestinal tract functions.

For those involved in sports, the lack of these chemicals impairs exercise performance. The chance of injury also increases.

Essential amino acids for athletes

These "builders" are needed by everyone, without exception: a growing, working, elderly organism. For trainees and those who play sports intensively, special nutrition is required.

The main functions of irreplaceable "builders" and their role in nutrition when playing sports:

• the growth of the whole organism;
• restoration of damaged muscles after training;
• keeping up mental state and increasing intellectual activity;
• production of anabolic hormone;
• protein synthesis;
• inhibition of catabolism. From this, the damaged muscles are restored qualitatively;
• burning unnecessary fats;
• energy sources.

Proven by scientific research that for exercising people the additional intake of essential amino acids is exclusively beneficial. Before, during, and after exercise, these nutrients increase protein production.

So, a exercising person will recover faster and his physical performance will improve.

Where are the essential amino acids found?

They are abundant in meat and in general in food of animal origin. In seafood and fish, they are also decent.

Scientists have long believed that only animal products contain components necessary for humans that form protein. They thought that only animal proteins could build the human body. But a protein of plant origin cannot be as complete for a person. Now this statement has been refuted. Studies by Swiss and German scientists have given the following results - plant foods also contain a lot of protein, which is absorbed by the body. Only you will have to eat a little more than meat.

What to whom is - everyone's personal choice. Here is a list of where to look for essential amino acids.

Valine	this amino acid is found in animal products, dairy products, sour milk. There is a lot of valine in soybeans, in almost all grains, mushrooms and nuts, wheat germ.
Histidine	cereals, rice, rye, nuts (especially raw), legumes, soy. Eat food of animal origin, wheat germ and will not be deficient in histidine.
Isoleucine	any meat, fish and seafood, chicken eggs, milk and dairy products. From plant foods: nuts - cashews and almonds, soybeans, most seeds, rye, lentils, wheat germ
Leucine	these are meat, fish, milk, all nuts, brown rice, most seeds, wheat germ.
Lysine	there is a lot of it in cheese, especially hard varieties. It is also found in all animal foods. All milk is rich in them, wheat, almost all nuts, legumes (especially green beans).
Methionine	a lot in milk and sour milk, chicken eggs, all grains, cereals, sesame seeds, nuts. Brazilian Nut is the champion in methionine content. Meat is also very rich in this essential amino acid.
Threonine	you find in all animal products. The threonine in the peas is also sufficient.
Tryptophan	any meat, milk and sour milk, fish, oats, sesame seeds, dates, bananas, legumes.
Phenylalanine	cheese, cottage cheese, milk, dried mushrooms - chanterelles, soy. You will find phenylalanine in animal foods - any meat, chicken eggs, fish and seafood.

Conditionally essential amino acids

They are so named due to the fact that they themselves are produced in the body. We receive only a large share from food.

1. Tyrosine: increases thinking ability, vivacity, reduces stress levels. Helps us resist viral infections by strengthening immunity. This organic molecule is found in all animal products. In plant foods, tyrosine is found in rice, leafy vegetables, and peanuts.
2. Cysteine: removes toxins. Sources: Meat, fish, soybeans, onions, wheat germ, red pepper, egg yolk, oats.

Daily Value of Essential Amino Acids

I will write about how much in grams a person needs so that there is no deficiency of essential amino acids. The norm is indicated on the basis that a person weighs 60 kg or close to this weight.

If your weight is 60 +/- pair - three kilograms, then the daily rate of histidine is 2.1 g. The amino acid valine in this case is 3.5 g. Leucine will need 5 g. The organic molecule lysine: your norm is 4 g. Isoleucine you need per day - 3.5 g. The irreplaceable chemical compound methionine - 3 g. Tryptophan and threonine need 2.5 g each. Phenylalanine - the norm is 3 g.

For those who are intensively involved in strength sports, regular nutrition is not enough. Therefore, it is imperative to buy sports nutrition. You can buy this food after thoroughly studying the composition and properties of the product. Now the domestic manufacturer is also producing excellent goods. And the balance of price and quality is not inferior to foreign manufacturers. Such products can be found in the pharmacy too. But it's better to buy it in a special store.

Essential Amino Acid Deficiency Symptoms

• decreased appetite;
• you will feel overwhelmed, lethargic, sleepy;
• symptoms of anemia will be observed - dizziness, darkening in the eyes, fainting;
• the body's resistance to infections will decrease;
• hair will begin to fall out noticeably.

You do not need to deal with the diagnosis and selection of treatment yourself. Better to see a doctor.

The lack of these extremely useful substances is a terrible thing. Eat where they are and everything will be ok. An overabundance of essential amino acids is also an unpleasant thing. Too much of these substances in the body is fraught with disruption of the thyroid gland, problems with joints, disruption of the cardiovascular system and the brain.

Eat quality and healthy food

1. Include dairy and fermented milk foods in your diet.
2. Boil, simmer, bake, or steam meat and fish. Eat them with vegetables and fresh herbs.
3. Make snacks from nuts, seeds - 50 g per day is enough. Also, during the day, eat fresh berries, vegetables and fruits - only in season. In winter, eat dried fruits and frost.
4. Use legumes, grains, and grains with vegetables and herbs.

If your menu is something like this, then you are safe. Friends! If you learned something new, interesting, then share it on social networks. And don't forget to blog. And I will continue to analyze the topic of healthy and wholesome nutrition. See you later!

Valine. One of the main components in the growth and synthesis of body tissues. The main source is animal products. Experiments on laboratory rats have shown that valine increases muscle coordination and decreases the body's sensitivity to pain, cold and heat.

Histicine. Promotes tissue growth and repair. It is found in large quantities in hemoglobin; used in the treatment of rheumatoid arthritis, allergies, ulcers and anemia. Lack of histidine can impair hearing.Supplied with all products containing complete protein - meat, poultry, fish, eggs, dairy products.

Leucine Supplied with all products containing complete protein - meat, poultry, fish, eggs, dairy products. It is necessary not only for the synthesis of protein by the body, but also for strengthening the immune system.

LysineGood sources are cheese, fish. One of the important ingredients in the production of carnitine. Ensures proper absorption of calcium; participates in the formation of collagen (from which cartilage and connective tissues are then formed); actively participates in the production of antibodies, hormones and enzymes. Recent research has shown that lysine may be beneficial in combating cold sores by improving overall nutrient balance. The deficiency can manifest itself in fatigue, inability to concentrate, irritability, damage to the vessels of the eyes, hair loss, anemia and problems in the reproductive sphere.

MethionineGood sources are grains, nuts, and grains. Important in the metabolism of fats and proteins, the body also uses it for the production of cysteine. It is the main supplier of sulfur, which prevents disorders in the formation of hair, skin and nails; helps to lower cholesterol levels by increasing the production of lecithin by the liver; lowers the level of fat in the liver, protects the kidneys; participates in the removal of heavy metals from the body; regulates the formation of ammonia and purifies urine from it, which reduces the load on the bladder; affects the hair follicles and supports hair growth.

Threonine An important constituent in the synthesis of purines, which in turn degrade urea, a by-product of protein synthesis. An important constituent of collagen, elastin and enamel protein; participates in the fight against fat deposition in the liver; supports a smoother work of the digestive and intestinal tracts; takes a general part in the processes of metabolism and assimilation.

TryptophanIt is primary in relation to niacin (vitamin B) and serotonin, which, participating in brain processes, controls appetite, sleep, mood and pain threshold. Natural relaxant, helps fight insomnia by inducing normal sleep; helps to fight the state of anxiety and depression; helps in the treatment of migraine headaches; strengthens the immune system; reduces the risk of spasms of the arteries and heart muscle; Together with Lysine, it fights to lower cholesterol levels. In Canada and in many European countries, it is prescribed as an antidepressant and sleeping pill. In the States, this use is treated with caution.

Phenylalanine One of the essential amino acids. It is used by the body to produce tyrosine and three important hormones - epinephrine (adrenaline), norepinephrine and thyroxine - as well as the neurotransmitter dopamine. Used by the brain to produce norepinephrine, a substance that transmits signals from nerve cells to the brain keeps us awake and receptive; reduces the feeling of hunger; works as an antidepressant and helps improve memory function.

Conditionally essential amino acids

Tyrosine Used by the body instead of phenylalanine in protein synthesis. Sources - milk, meat, fish. The brain uses tyrosine to produce norepinephrine, which increases mental tone. Efforts to use tyrosine to combat fatigue and stress have shown promising results.

Cysteine If you have enough cysteine ​​in your diet, your body can use it instead of methionine to make protein. Good sources of cysteine ​​are meat, fish, soy, oats, and wheat. Cysteine ​​is used in the food industry as an antioxidant to preserve vitamin C in finished products.

Essential amino acids

Alanin It is an important source of energy for muscle tissue, brain and central nervous system; strengthens the immune system by producing antibodies; actively participates in the metabolism of sugars and organic acids.

L-Arginine causes a slowdown in the development of tumors and cancers. Cleans the liver. Helps release growth hormone, strengthens the immune system, promotes sperm production, and is helpful in treating kidney disorders and injuries. Essential for protein synthesis and optimal growth. The presence of L-Arginine in the body contributes to an increase in muscle mass and a decrease in body fat reserves. Also useful for liver disorders such as cirrhosis of the liver, for example. Not recommended for pregnant and lactating women.

AsparagineAspartic acid Actively participates in the removal of ammonia, which is harmful to the central nervous system. Recent research has shown that aspartic acid can improve fatigue resistance.

Glutamine It is important for the normalization of sugar levels, increasing the efficiency of the brain, in the treatment of impotence, in the treatment of alcoholism, helps to fight fatigue, brain disorders - epilepsy, schizophrenia and simply lethargy, it is necessary in the treatment of stomach ulcers, and the formation of a healthy digestive tract. In the brain, it is converted to glutamic acid, which is important for the brain. When used, glutamine should not be confused with glutamic acid, these drugs differ in their action. Glutamic Acid Considered a natural "fuel" for the brain, improves mental performance. helps to accelerate the healing of ulcers, increases resistance to fatigue.

GlycineIt actively participates in the provision of oxygen to the process of the formation of new cells. It is an important participant in the production of hormones responsible for strengthening the immune system.

Carnitine Carnitine is a transport agent of fatty acids into the mitochondrial matrix. The liver and kidneys make small amounts of carnitine from two other amino acids, lysine and methionine. It is supplied to the body in large quantities by meat and dairy products. By preventing fat gains, this amino acid is important for weight loss and lower risk of heart disease. The body produces carnitine only in the presence of sufficient amounts of lysine, iron and the enzymes B19 and B69. Vegetarians are more susceptible to carnitine deficiency, as their diet is much less lysine. Carnitine also increases the effectiveness of the antioxidants vitamins C and E. It is believed that for the best utilization of fat, the daily requirement of carnitine should be 1500 milligrams.

Ornithine Ornithine promotes the production of growth hormone, which in combination with L-Arginine and L-Carnitine promotes the reuse of excess fat in the metabolism. Essential for the liver and immune system.

ProlineIt is extremely important for the proper functioning of the ligaments and joints; also participates in maintaining efficiency and strengthening the heart muscle.

Serine Participates in the storage of glycogen by the liver and muscles; actively participates in strengthening the immune system, providing it with antibodies; forms fatty "sheaths" around nerve fibers.

Taurine It stabilizes membrane excitability, which is very important for the control of epileptic seizures. Taurine and sulfur are considered essential factors in the control of many biochemical changes that take place during aging; participates in freeing the body from clogging by free radicals.

Delivery of drugs in Moscow and Russia from any volume.

Amino acids called such organic bifunctional compounds, each molecule of which contains amine (NH2) and carboxyl (COOH) groups of substances. That is, in the molecules of such acids, one or more hydrogen atoms are replaced by amino groups.

Amino acids are classified into several types - heterocyclic, aliphatic and aromatic, depending on the nature of the radical included in them. The proteins made up of them include about 20 essential amino acids, irreplaceable for biological life. In particular, these are glycine, glutamine, syrin, tyrosine, etc.

Such obviously essential substances are obtained, first of all, from natural proteins by their hydrolysis, as a result of which alpha-amino acids are obtained. True, separating them separately from the finished mixture is a very difficult task.

Another method of obtaining is synthesis from halogen-substituted acids using ammonia.

Finally, the third is through biosynthesis, when some microorganisms in the course of their life produce protein alpha-amino acids.

Physical amino acid properties characterized by a crystalline structure with a high melting point - more than 250 degrees, upon reaching which the substance decomposes. They dissolve well in water, but not in organic solvents. Amino acids tend to taste sweet.

One of the most important amino acid-based chemical compounds are proteins and peptides. Not a single organism living on the planet can do without the first, being a food, a metabolism regulator or an enzyme, that is, a catalyst for metabolism.

In addition, protein is responsible for supplying oxygen to all cells of the body and for its assimilation; without it, the existence of the nervous system and muscle activity is unthinkable. And most importantly, it is involved in the transmission of genetic information. Thus, proteins are not only universal, but also ubiquitous: they are present in the brain, internal organs, bones, skin and hair, etc. The body receives them, mainly in the stomach and intestines from food protein, that is, through enzymatic hydrolysis.

However, some amino acids can be obtained only from the outside, since not all can be synthesized inside. A source of essential amino acids- food.

Full list of essential amino acids, their meaning and function, content in food:

1.
2.
3.
4.
5.
6.
7.
8.

List of conditionally nonessential amino acids, their meaning and functions:

1.
2.
3.
4.

Replaceable amino acids are those amino acids that our body can receive not only from the outside, but also synthesize on its own.

All amino acids can be divided into two categories: essential and essential. The name speaks for itself. Indispensable (essential) amino acids are an "indispensable" component of the diet. In other words, our body cannot synthesize them on its own. Nonessential amino acids are those that can be metabolized from other amino acids and nutrients in the diet.

Nonessential amino acids include:

• Asparagine
• Glutamic acid
• Glycine
• Proline
• Serine

Essential amino acids cannot be synthesized by the body, and therefore, in the absence of them in food, the body begins to use reserve reserves of amino acids, for example, albumin. In the worst case, the need for amino acids is replenished by muscle tissue - a process that is extremely undesirable for all bodybuilders and representatives of other sports.

Essential amino acids:

• Histidine

Essential amino acids

Histidine

Histidine is present in all tissues of the human body. It plays an important role in the formation of red and white blood cells and takes part in the exchange of information between the central nervous system and peripheral tissues. The immune system needs histidine to prevent autoimmune and allergic reactions, and in the stomach, with the participation of this amino acid, gastric juice is formed, which is necessary for normal digestion. Deficiency of histidine contributes to the development of rheumatoid arthritis. The reserves of histidine in our body are depleted quite quickly, and therefore we must regularly receive it from external sources.

Histidine is found in meat, dairy products, grains (wheat, rice, rye).

Application: improving digestion. Sources: dairy products, meat, fish, rice, wheat, rye.

One of the main bodybuilding amino acids, isoleucine is one of the three amino acids. Isoleucine helps increase physical endurance and accelerates muscle recovery, stimulates post-workout recovery, and supports continuous energy replenishment.

Good sources of isoleucine include meats, eggs, fish, nuts, seeds, peas, and soy.

Promotes muscle recovery. Sources: Chicken, cashews, fish, almonds, eggs, lentils, liver, and meat.

The second amino acid from the BCAA class, which, along with isoleucine and valine, plays an important role in the recovery of muscle tissue. Leucine converts more efficiently and faster than other amino acids into glucose, thereby stopping catabolic processes in the muscles during grueling training sessions. It also participates in the recovery of muscles after microdamage, regulates blood sugar levels, increases the secretion of growth hormone and promotes fat burning.

Sources of Leucine: Brown rice, beans, meat, nuts, soy flour, and whole wheat.

Application: natural anabolic agent. Sources: All protein sources including brown rice, legumes, nuts, and whole wheat.

This amino acid is known for its antiviral properties. With the participation of lysine, antibodies are synthesized that strengthen the immune system; lysine is also needed for the formation of hormones that regulate the processes of growth and renewal of bone tissue. Due to its antiviral properties, lysine helps to treat and / or prevent colds and herpes infections. Also, this amino acid stimulates the production of collagen and muscle protein, which leads to an early recovery.

Good sources of lysine include red meat, cheese, eggs, fish, milk, potatoes, and yeast.

Application: fights fatigue and overtraining. Sources: cheese, eggs, milk, meat, yeast, potatoes and beans.

Helps to process and utilize fats. Takes part in the formation of glutathione, cysteine ​​and, contributing to the neutralization and elimination of toxic substances from the body. Methionine is needed for the synthesis of creatine, a substance that increases the endurance and performance of skeletal muscles. Essential for collagen synthesis for healthy looking skin and nails. For people with allergies or arthritis, taking this amino acid can help lower histamine levels in the body.

Sources of Methionine: Meat, eggs, fish, garlic, beans, lentils, onions, soy, seeds, and yogurt.

Application: metabolism. Sources: Meat, fish, legumes, eggs, garlic, lentils, onions, yogurt, and seeds.

An essential amino acid necessary for the normal functioning of the central nervous system. Since phenylalanine easily penetrates the blood-brain barrier, it is successfully used to treat neurological diseases. This amino acid also helps control symptoms of depression and chronic pain. Research has shown that phenylalanine can also help treat vitiligo (white patches of discoloration on the skin). Taking phenylalanine can improve memory and concentration, as well as improve mood and emotional background. This amino acid is used in the treatment of Parkinson's disease and schizophrenia, but anyone who wants to take phenylalanine as a dietary supplement should consult a doctor first. People with hypertension and / or migraine, as well as phenylketonuria, should avoid this amino acid and foods containing it in large quantities. High doses of phenylalanine can damage nerve tissue.

Application: promotes maximum muscle contraction and relaxation. Sources: Dairy, almonds, avocados, nuts, and seeds.

Vital for the formation of muscle tissue, collagen and elastin, participates in the creation of strong bones and teeth (enamel). Stimulates growth processes and normalizes protein metabolism in the body. Supports almost all body systems: central nervous, cardiovascular and immune. Prevents fatty degeneration of the liver.

With a healthy, balanced diet, threonine deficiency is unlikely as it is present in dairy products, meats, grains, mushrooms, and green vegetables.

Application: normalizes protein metabolism. Sources: meat, dairy products and eggs.

Tryptophan

Can be converted to niacin. It is used in the synthesis of methionine and serotonin. Serotonin helps regulate blood pressure and respiratory function. The increase in the amount of serotonin in the body leads to calming and better sleep.

One of the branched chain amino acids (BCAAs). Along with other BCAAs, it promotes normal tissue growth and repair. Provides the body with energy, thereby preventing the breakdown of muscle tissue, regulates the level of glycemia. Valine is necessary for normal mental activity, participates in the excretion of excess nitrogenous compounds by the liver, and, if necessary, can be transported to other organs and tissues. Valine can help treat liver and brain damage from alcohol, drug, or drug abuse. This amino acid should be taken in combination with other BCAAs: leucine and isoleucine.

Natural sources of valine: meat, dairy products, mushrooms, peanuts, soy protein.

Application: promotes the recovery and growth of muscle tissue. Sources: dairy products, meat, mushrooms, soybeans, peanuts.

Essential amino acids

Alanin

It is used as a source of energy, accelerating the conversion of glucose during energy metabolism, and also helps to eliminate toxins from the liver. Prevents the breakdown of muscle tissue due to the so-called alanine cycle, which can be simplified as follows: glucose - pyruvate - alanine - pyruvate - glucose. The alanine cycle increases intracellular energy stores and thus prolongs cell life. During this cycle, excess nitrogen is removed from the body (urination). Alanine can relieve symptoms caused by an enlarged prostate.

Sources of alanine include meat, poultry, eggs, dairy products, fish, and some plant foods such as avocados.

One of the essential amino acids in the human body that is essential for maintaining healthy joints, liver, skin and muscles. Due to its regenerative properties, it can be used by people suffering from arthritis and other joint diseases. Strengthens the immune system by increasing the production of T-lymphocytes. Participates in the synthesis of creatine and in nitrogen metabolism, which is of enormous importance for every bodybuilder. It also helps to reduce the proportion of adipose tissue in the body and accelerates the healing of damaged tissues. Although arginine is produced in the body, supplementation of the amino acid should be considered for people suffering from infection or burns, or for people looking to lose weight, strengthen the immune system, or gain muscle mass.

Natural Sources of Arginine: Meat, dairy, wheat, chocolate, coconut, gelatin, oats, peanuts, soy, and walnuts.

Application: helps to increase muscle mass and reduce fat accumulation. Sources: Whole wheat, nuts, seeds, rice, chocolate, raisins, and soy.

Asparagine

It is closely related to aspartic acid, it is necessary for the functioning of the nervous system, in addition, our body uses this amino acid to synthesize ammonia.

Asparagine can be found in animal and plant foods: beef, poultry, whey, eggs, fish, dairy products, asparagus, potatoes, nuts, seeds, and whole grains.

Aspartic acid, also known as L-aspartate

Promotes the improvement of metabolic processes and takes part in the synthesis of other amino acids, in particular, arginine, lysine and isoleucine. Aspartic acid has great importance for the synthesis of cellular energy, since it takes part in the formation of adenosine triphosphate (ATP) - a universal fuel that provides energy for all intracellular processes. Supports the nervous system by increasing the concentration of nicotinamide adenine dinucleotide (NADH), a substance that stimulates the production of neurotransmitters and other compounds necessary for the normal functioning of the brain.

Aspartic acid can be synthesized in the body, and its sources include poultry, dairy products, beef and sugar cane.

Contained in beta-keratin - the main structural protein of the skin, nails and hair. Cysteine ​​is best absorbed in the form of N-acetyl cysteine ​​(NAC). Cysteine ​​may be effective in treating cancer, bronchitis, smoker's cough, cardiac disease, and septic shock.

This amino acid is produced in the body, but it can also be obtained from meat, eggs, broccoli, onions, garlic, and red peppers.

Application: promotes faster recovery and maintaining good physical shape. Sources: Poultry, wheat, broccoli, eggs, garlic, onions and peppers.

Glutamic acid, also known as glutamate

The most important excitatory neurotransmitter of the brain and spinal cord. Plays a key role in the metabolism of fats and carbohydrates, participates in the transport of potassium to the cerebrospinal fluid and across the blood-brain barrier. The brain can use glutamic acid as fuel. Can be converted to glutamine or GABA (gamma-aminobutyric acid).

Helps build and maintain muscle and remove toxins from the liver. It can penetrate the blood-brain barrier and, after being converted to glutamic acid, act as fuel for the brain. May also increase GABA levels. Glutamine is an essential source of energy for the nervous system. L-glutamine preparations are used mainly in bodybuilding, however, while taking glutamine, people also notice a general surge of strength and an improvement in the emotional background. Glutamine is formed by amination (addition of an amino group) of glutamic acid, due to which it helps to remove toxic ammonia from the liver - nitrogen does not convert to ammonia.

Glutamine also helps transport nitrogen to other organs and tissues, especially muscles, where it helps to increase glycogen stores. This is of great importance in preventing muscle breakdown. Up to 60% of the amino acids found in muscles are glutamine. Glutamine is also important for the immune system and may help treat rheumatoid arthritis, chronic fatigue, and scleroderma.

Glutamine is found in many foods, but it breaks down quickly during cooking. Raw parsley and spinach are excellent sources of this amino acid.

Application: An additional source of energy during a diet. Sources: a large number of in all protein products.

Glycine

This amino acid helps build muscle tissue, is involved in converting glucose into energy, and increases creatine levels to help build muscle. Collagen is approximately 30% glycine. In fact, without this amino acid, the body will not be able to heal wounds and other tissue damage.

High protein foods like fish, meat, milk, beans, or cheese are excellent sources of glycine.

Proline

Proline is needed for the formation of collagen and cartilage tissue. It stimulates collagen synthesis, which in turn promotes cartilage remodeling, and therefore may be beneficial for people suffering from joint injuries and diseases. This amino acid accelerates the healing process and is successfully used during the recovery period from injuries, for example, after burns.

Good sources of proline are meat, dairy products, and eggs. Vegetarians should consider taking this amino acid with dietary supplements.

Serine

Serine's main function is to maintain the normal functioning of the brain and central nervous system. Proteins of the nervous tissue and its protective cells contain this amino acid. She also participates in the synthesis of serotonin, a chemical compound that has a significant effect on mood. In addition, serine is involved in the metabolism of fats and fatty acids and promotes the absorption of creatine.

Meat, dairy, wheat (gluten), soy, and peanuts are examples of good sources of this amino acid.

Tyrosine

This amino acid contributes to the normal functioning of the entire body. Tyrosine helps control appetite, and its deficiency is fraught with a decrease in blood pressure, a slowdown in metabolic processes and increased fatigue. In addition, tyrosine promotes the formation of neurotransmitters, which has a great influence on the interaction of the human body with the environment.

Conclusion

Amino acids are essential for the body to function. Supplements can be helpful, but sometimes they lead to side effects, so be sure to consult with a qualified professional before taking amino acid supplements. This is very important because hidden health problems can be exacerbated by the intake of amino acids. In addition, some of these amino acids are produced in the body, and many amino acids come from food, and therefore it is important to determine whether additional influx of these nutrients is really necessary. It should be noted that amino acids are sold over the counter and are generally considered safe.

Organic matter... The concept of biopolymers. As already noted, the composition of living organisms, in addition to inorganic ones, includes various organic substances: proteins, lipids, carbohydrates, nucleic acids, etc. They are formed, first of all, by four chemical elements: carbon, hydrogen, oxygen and nitrogen. In the composition of proteins, sulfur is added to these elements, and in nucleic acids - phosphorus.

In living organisms, organic matter is represented by both small molecules with a relatively low molecular weight and macromolecules. TO low molecular weight compounds include amino acids, monosaccharides, nucleotides, carboxylic acids, alcohols and some others. Macromolecules(from the Greek. macro- large) are represented by proteins, polysaccharides and nucleic acids. These are compounds with high molecular weight, complex in structure. So, the relative molecular mass most proteins range from 5,000 to 1,000,000. As you know from the course of chemistry, the relative molecular weight (R4 G) is equal to the ratio of the mass of one molecule of a substance to a fraction of the mass of a carbon atom and, therefore, is a dimensionless quantity. The L4 G value shows how many times the mass of a molecule of a given substance is greater atomic unit masses.

Protein, polysaccharide and nucleic acid molecules are composed of a large number repeating units of the same or different composition. As you know from the chemistry course, such compounds are called polymers. Simple molecules, of the residues of which polymers are composed, are called monomers. Monomers of proteins are amino acids, monomers of polysaccharides are monosaccharides, nucleic acid molecules are built from nucleotides. Proteins, polysaccharides and nucleic acids are found in the cells of all living organisms and perform extremely important biological functions so they are called biological polymers (biopolymers).

In the cells of various living organisms, the content of certain organic compounds is different. For example, proteins and lipids predominate in animal cells, while carbohydrates prevail in plant cells. However, in different cells, certain organic compounds perform similar functions.

In living organisms, proteins play a leading role among macromolecules in terms of their functional significance. Proteins in many organisms also predominate quantitatively. So, in the organism of animals they make up 40-50%, in the organism of plants - 20-35% of the dry mass. Proteins are polymers whose monomers are amino acids.

Amino acids — "Building blocks" of protein molecules. Amino acids are organic compounds containing both an amino group (—NH 2), which is characterized by basic properties, and a carboxyl group (—COOH) with acidic properties. About 200 amino acids are known, but only 20 are involved in the formation of natural proteins. Such amino acids are called protein-forming. Table 2 shows the full and abbreviated names of these amino acids (not for memorization).

Table 2. Protein-forming amino acids and their abbreviations

Amino acid name	Designation	Amino acid name	Designation
Asparagine		Methionine
Aspartic acid
Histidine
Glutamine		Tryptophan
Glutamic acid		Phenylalanine
Isoleucine

In the molecules of protein-forming amino acids, the carboxyl group and the amino group are linked to the same carbon atom. On this basis, 20 amino acids are similar to each other. Another part of the molecule, called the radical (R), has a different structure for different amino acids (Fig. 6). The radical can be non-polar or polar, hydrophobic or hydrophilic, which gives different amino acids special properties.

Most of the protein-forming amino acids have one carboxyl group and one amino group - these amino acids are called neutral (see Fig. 6). There are also basic amino acids, with more than one amino group, and acidic amino acids, with more than one carboxyl group. The presence of an additional amino or carboxyl group affects the properties of the amino acid, which play a decisive role in the formation of the spatial structure of the protein. The radical of some amino acids (for example, cysteine) contains sulfur atoms.

Autotrophic organisms synthesize all the amino acids they need from the primary products of photosynthesis and nitrogen-containing inorganic compounds... For heterotrophic organisms, food is the source of amino acids. In humans and animals, some amino acids can be synthesized from metabolic products (primarily from other amino acids). These amino acids are called nonessential. Others, the so-called essential amino acids, cannot be synthesized in the body and therefore must constantly enter it as part of food proteins. Food proteins containing residues of all essential amino acids are called complete, in contrast to defective ones, which do not contain residues of certain essential amino acids.

The essential amino acids for humans are tryptophan, lysine, valine, isoleucine, threonine, phenylalanine, methionine and leucine. Arginine and histidine are also indispensable for children.

The presence of both basic and acidic groups determines the amphotericity and high reactivity of amino acids. The amino group (—NH 2) of one amino acid is capable of interacting with the carboxyl group (—COOH) of another amino acid. In this case, a water molecule is released, and a covalent bond arises between the nitrogen atom of the amino group and the carbon atom of the carboxyl group, which is called peptide bond. The resulting molecule is dipeptide(fig. 7). There is a free amino group at one end of the dipeptide molecule, and a free carboxyl group at the other. Thanks to this, the dipeptide can bind other amino acids to itself, forming oligopeptides. If more than 10 amino acid residues, then polypeptide.

Peptides play an important role in the human body. Many hormones (glucagon, vasopressin, o x and tots and others), antibiotics (for example, gramicidin), toxins (for example, diphtheria toxin) are oligo- and polypeptides by chemical nature.

Proteins. The levels of organization of a protein molecule. Polypeptide chains can be very long and include a wide variety of combinations of amino acid residues. Polypeptides, whose molecules contain from 50 to several thousand amino acid residues, are called proteins. Each specific protein is characterized by a strictly constant composition and sequence of amino acid residues.

Proteins formed only by amino acid residues are called simple proteins. Complex proteins are proteins that contain a component of a non-amino acid nature. These can be metal ions (Fe 2+, Zn 2+, Mg 2 ^ Mn 2+), lipids, nucleotides, sugars, etc. Simple proteins are blood albumin, fibrin, some enzymes (trypsin), etc. Complex proteins are most enzymes are immunoglobulins (antibodies).

Protein molecules can take various spatial forms, which represent four levels of their structural organization (Fig. 8).

A chain of many amino acid residues connected by peptide bonds is primary structure protein molecule. It is the most important structure as it determines the shape, properties and function of the protein. Other types of structures are created based on the primary structure. Each protein in the body has a unique primary structure.

Secondary structure protein arises as a result of the formation of hydrogen bonds between the hydrogen atoms of the NH-groups and the oxygen atoms of the CO-groups of different amino acid residues of the polypeptide chain. In this case, the polypeptide chain is twisted into a spiral. Hydrogen bonds are weak, but due to their significant amount, they ensure the stability of this structure. For example, keratin molecules, the main protein of human hair and nails, have a completely spiral configuration. Spiral secondary structure typical for some other proteins, for example, for myosin

The secondary structure of the protein, in addition to the helix, can be represented by a folded layer. In this case, several polypeptide chains (or sections of one polypeptide chain) are placed in parallel, forming a structure folded like an accordion (see Fig. 8). This configuration has, for example, the protein fibroin, which forms the basis of natural silk fibers.

Tertiary structure is formed due to the formation of hydrogen, ionic and other bonds that arise between different groups of atoms of a protein molecule in an aqueous medium. In some proteins, S - S bonds (disulfide bonds) between cysteine ​​residues (an amino acid containing sulfur) play an important role in the formation of the tertiary structure. In this case, the polypeptide helix folds into a kind of coil (globule) in such a way that hydrophobic amino acid radicals are immersed inside the globule, while hydrophilic ones are located on the surface and interact with water molecules. The tertiary structure determines the specificity of protein molecules, their biological activity. Many proteins have a tertiary structure, such as myoglobin (a protein that is involved in creating oxygen in the muscles) and trypsin (an enzyme that breaks down food proteins in the intestine).

The molecules of some proteins include not one, but several polypeptides that form a single complex. This is how quaternary structure. Polypeptides (they can have the same or different structure) do not bind covalent bonds... The strength of the quaternary structure is provided by the interaction of weak intermolecular forces. For example, a quaternary structure is characteristic of the hemoglobin protein. Its molecule consists of four structural elements - subunits, each subunit includes a polypeptide chain and a non-protein component - heme.

1. What substances are biological polymers? What substances are monomers for building biopolymer molecules?

a) Amino acids; d) nucleotides;

b) nucleic acids; e) proteins;

c) polysaccharides; f) monosaccharides.

2. What functional groups typical for all amino acids? What properties do these groups have?

3. How many amino acids are involved in the formation of natural proteins? What are the common structural features of these amino acids? How do they differ?

4. How are amino acids linked to form a polypeptide chain? Build a dipeptide and a tripeptide. To complete the task, use structural formulas amino acids shown in Figure 6.

5. Describe the levels of the structural organization of proteins. What are the chemical bonds that determine the different levels of the structural organization of protein molecules?

6. Humans and animals get amino acids from food. What can amino acids be synthesized in plants?

7. How many different tripeptides can be built from three amino acid molecules (eg alanine, lysine and glutamic acid) if each amino acid can only be used once? Will these peptides have the same properties?

8. To separate a mixture of proteins into components, the method of electrophoresis is used: in an electric field, individual protein molecules move at a certain speed to one of the electrodes. In this case, some proteins move towards the cathode, while others move towards the anode. How is the structure of a protein molecule related to its ability to move in an electric field? What determines the direction of movement of protein molecules? What determines their speed?

Chapter 1. Chemical components of living organisms

• § 1. The content of chemical elements in the body. Macro and microelements
• § 2. Chemical compounds in living organisms. Inorganic substances

Chapter 2. Cell - structural and functional unit of living organisms

• § 10. History of the discovery of the cell. Creation of cell theory
• § 15. Endoplasmic reticulum. Golgi complex. Lysosomes

Chapter 3. Metabolism and energy conversion in the body

Most people know that there are amino acids in the human body. They support our health and play an important role in the functioning of the body as a whole. But what are amino acids and which ones are vital? Let's try to understand this issue in more detail.

What are amino acids?

If we speak in simple words, then such substances are a building material necessary for the synthesis of tissue proteins, peptide hormones and other physiological compounds. That is, amino acids and proteins are very closely related things, since it is without amino acids that the formation of proteins is impossible. In addition, they perform other functions:

1. Participate in the work of the brain. They can play the role of neurotransmitters - chemicals that transmit impulses from one cell to another.
2. Contributes to the normal functioning of vitamins and minerals.
3. Energize muscle tissue.

Their functions

The most basic function is the formation of proteins. Amino acids create an element, without which normal life is impossible. These substances are found in foods (cottage cheese, meat, eggs, fish), but are also present in supplements. Depending on the amino acid sequence, proteins can have different biological properties... After all, they are regulators of the processes taking place in cells.

They also maintain nitrogen balance - the normal functioning of the human body also depends on this. Note that not all amino acids are found in foods or created by our body. There are those that can only be obtained from the outside - they are called irreplaceable.

Main groups

In total, scientists were able to discover 28 amino acids in nature (of which 19 are nonessential and 9 are irreplaceable). Most plants and bacteria are able to independently create the substances they need from existing inorganic compounds. The human body also synthesizes most of the necessary amino acids - they are called nonessential. These include:

1. Arginine, apanine, glycine, serine, cysteine, taurine, asparagine, glutamine, aspartic acid, tyrosine, citrulline, ornithine.
2. There are also partially nonessential amino acids - histidine and arginine.

All of these elements can be used by the body to make protein. As we already know, there are also essential amino acids. They cannot be created by the human body. However, they are also necessary for its proper functioning. These include: isoleucine, methionine, lysine, valine, threonine, phenylalanine, tryptophan, leucine.

They enter the human body with food. Note that the process of creating proteins in the body is ongoing. And if at least one essential amino acid is absent, then the synthesis is temporarily suspended. As a result of a lack of protein, the growth of the body stops. As a result, body weight falls, and metabolism is disrupted. In case of acute deficiency of amino acids, the body may die.

Irreplaceable

We already know which amino acids fall into this category. Let's consider them in more detail:

Essential amino acids

What amino acids are nonessential?

As you already understood, there are main categories of foods that contain a large amount of amino acids: meat (most often poultry), eggs, dairy products, legumes and greens. However, almost all products contain a small amount of certain elements. Therefore, it is extremely important to diversify your diet.

The use of amino acids in medicine

Considering what amino acids are and what their role is, it is very important that there are enough of them in the body. People who suffer from a lack of these elements are prescribed special diets and preparations containing specific amino acids. Remember that taking medications is possible only with a doctor's prescription:

1. Leucine is found in various dietary supplements, drugs for the treatment of liver and anemia. It is also used as a flavor enhancer for E641.
2. Phenylalinin is used to treat Parkinson's disease and is used in the production of chewing gum and gas drinks.
3. Lysine is a means of fortifying food and animal feed.
4. Tryptophan is prescribed for fear, depression, and intense physical exertion.
5. Isoleucine is used to treat neuroses, it is prescribed for stress, weakness. Also, many antibiotics contain this element.
6. Histidine is always in the composition of drugs for the treatment of ulcers, arthritis. It is also found in all kinds of vitamin complexes.

Appointment

Special supplements containing a large amount of amino acids can be prescribed for men and women who are often exposed to physical activity. Athletes involved in bodybuilding, sprinting, various martial arts and fitness most often use special amino acid supplements. But also people with different diseases are prescribed either special diets or preparations containing the necessary amino acids.

Necessity

Now you know what amino acids are and understand their basic functions. We have named all the currently known elements that are involved in the synthesis of proteins. We can say that all proteins are made up of amino acids different types... They are essential for the normal functioning of the body. The combination and sequence of the above amino acids form new elements in the body. For example, cytosine, guanine, thymine and adenine are involved in the creation of deoxyribonucleic acid - DNA. Amino acids are key elements, without which protein formation is impossible.

Conclusion

These elements are present in any human body, and if their amount is not enough, then the person has health problems. Proteins, amino acids, nucleotides are those compounds that are vital. Their reserves in the body constantly need to be replenished. Therefore, it is important to monitor your diet and eat foods that contain various amino acids.