Amino acids are the building blocks from which proteins are formed in the body. Substances are vital for the functioning of all organ systems. If the body cannot “assemble” a certain protein, this leads to a serious disruption of its functioning[1, p. 12].

Amino acids are organic compounds that are part of all tissues of the human body. They are responsible for metabolic processes and energy metabolism, ensuring the functioning of the body. Amino acids directly affect the state of the nervous system, regulating mental activity, mood and sleep.

These components are necessary for the formation of muscles, tendons and ligaments, as well as hair and skin. Without a sufficient amount of amino acids, active growth of muscle mass is impossible. In sports and fitness, amino acids increase the performance of an athlete and accelerate the process of building muscle mass. They help you recover faster after hard workouts and relieve muscle pain.

Beneficial properties of amino acids [1, p. 14]:

• creation of new cells;
• tissue regeneration;
• immune support;
• increase in muscle mass;
• normal course of metabolic processes;
• getting rid of excess weight;
• strengthening the nervous system and increasing concentration;
• providing the body with additional energy;
• improvement of the condition of skin, nails, hair.

Amino acids have antioxidant properties. These substances significantly slow down the aging process, keeping the skin young and elastic. They also stimulate sexual desire and increase libido.

All amino acids are divided into essential and non-essential. There are also partially replaceable substances that are synthesized in the human body in insufficient quantities. They can only be produced under certain conditions or during a certain age period.

Partially replaceable substances include cysteine, histidine, tyrosine, and arginine, which is not produced in children and adolescents. Sources of partially essential amino acids include lean meats, soybeans, peanuts, pumpkin seeds, cheese and lentils[2].

For proper functioning, the body uses 22 amino acids, of which 10 substances are synthesized independently. The remaining 9 components must be obtained from food or dietary supplements. The diet should also contain foods rich in partially essential amino acids[2].

Essential amino acids (BCAAs) are substances that are not produced by the human body. They can only come from food or synthetic food additives.

The category of essential amino acids includes 9 substances[3]:

• valine – a stimulant important for muscle metabolism and recovery after training;
• histidine is part of hemoglobin, stimulates tissue growth and repair;
• leucine – characterized by an anabolic effect, protects muscle tissue, and is also effective in the treatment of arthritis;
• isoleucine – promotes the formation of hemoglobin, accelerates muscle growth, helps cells absorb glucose;
• threonine – responsible for the balance of protein compounds in the body;
• methionine is a hepatoprotector and has a metabolic effect;
• lysine – has bactericidal properties, strengthens the immune system;
• tryptophan – an immunoprotector, participates in the synthesis of the hormone of happiness – serotonin;
• Phenylalanine is an important component used in the treatment of many diseases (vitiligo, ADHD, depressive disorders).

Nonessential amino acids include substances that are synthesized by the body itself. They are mainly produced in the liver.

List of essential amino acids[3]:

• asparagine – is involved in the production of ammonia and is necessary for the normal functioning of the nervous system;
• alanine – part of proteins and biologically active substances;
• proline – is an integral part of the collagen protein;
• glycine – part of biologically active compounds, acts as a receptor in the brain and spinal cord;
• carnitine – participates in the transport of fatty acids;
• taurine – plays an important role in lipid metabolism, accelerates wound healing;
• serine – a building material for creatine, is involved in the transformation of glycogen;
• ornithine – has anti-catabolic properties, used in sports medicine;
• glutamine – ensures muscle growth and strong immunity;
• glutamic acid – acts as a receptor.

Amino acids are necessary for athletes and ordinary people. These substances perform many important functions in the human body. Amino acids help you lose weight because they regulate metabolism and ensure the proper functioning of the digestive system.

The importance of amino acids for athletes cannot be overstated. With a lack of amino acids, it is difficult to imagine gaining muscle mass, effective training process and recovery from injuries.

Amino acids are found in most traditional foods and are also available as dietary supplements. The substances are safe to use and do not cause addiction or negative side effects.

1. Brosnan, J. T., & Brosnan, M. E. (2006). The sulfur-containing amino acids: an overview. The Journal of Nutrition, 136(6), 1636S-1640S. DOI: 10.1093/jn/136.6.1636S
2. Wu, G. (2009). Amino acids: metabolism, functions, and nutrition. Amino Acids, 37(1), 1-17. DOI: 10.1007/s00726-009-0269-0
3. Young, V. R., & Pellett, P. L. (1994). Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition, 59(5), 1203S-1212S. DOI: 10.1093/ajcn/59.5.1203S

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