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Amino acids are the fundamental components of proteins. Imagine proteins as a wall—amino acids are the bricks that build it. Without them, the body could not build muscle, repair organs, or produce vital hormones.
What are amino acids?
Chemically, an amino acid is an organic molecule composed of an amino group (NH2) and a carboxyl group (COOH).
When amino acids bind together, they release a molecule of water and create a peptide bond. Depending on how these “bricks” are combined, the body can form everything from your nail tissue to the complex hormones that regulate your metabolism.
Importance and protein synthesis
The process by which amino acids become living tissue is called Protein Synthesis.
- DNA contains the “blueprint” or instructions.
- RNA carries that information to the ribosome.
- The ribosome assembles amino acids in the exact order needed to create the required protein.
Classification of amino acids
There are 20 fundamental amino acids, divided into two main groups depending on whether our body can produce them or not.
1 Essential amino acids (Must be obtained from diet)
There are 9, and the body cannot synthesize them. If you don’t consume them through diet or supplementation, your body won’t be able to properly repair tissues.
| Amino Acid | Function | Best for… |
|---|---|---|
| Leucine | Activates the mTOR pathway (muscle growth) | Muscle gain |
| Tryptophan | Precursor of serotonin and melatonin | Sleep and mood |
| Phenylalanine | Production of norepinephrine (neurotransmitter) | Focus and concentration |
| Lysine | Calcium absorption and collagen formation | Bone and joint health |
⭐ BCAAs (Branched-Chain Amino Acids): Among the essential amino acids, Leucine, Isoleucine, and Valine form BCAAs, which are vital for protecting muscle during intense training.
2 Non-essential amino acids (Produced by the body)
Although the body produces them, in situations of high stress or intense training, they can become “conditionally essential” (we need extra intake).
- Glutamine: The most abundant in muscle, key for recovery and gut health.
- Arginine: Precursor of nitric oxide (improves blood flow).
- Cysteine: Precursor of glutathione, the body’s most powerful antioxidant.
Other properties of amino acids
They are not only useful for the gym. Amino acids regulate almost everything:
- Detoxification: Amino acids such as Methionine or Arginine help the liver eliminate heavy metals and ammonia.
- Immune system: Alanine and Histidine are vital for antibody and white blood cell production.
- Skin and hair: Proline and Lysine are the foundation of collagen that keeps your skin youthful.
Supplementation guide: How to take them?
The way you take them depends on your sport:
- Endurance sports (Running, Cycling): Take 6–15g of BCAAs during the activity to delay fatigue and preserve glycogen.
- Strength sports (Gym): Taking essential amino acids or BCAAs around training (peri-workout) reduces protein breakdown.
- Fat loss: Taking Leucine or BCAAs between meals helps preserve muscle while in a calorie deficit.
