Foods Rich in Amino Acids

A fitness diet, or one aimed at maximising the synthesis of new tissues, should prioritise the best sources that offer the optimal balance of elements driving growth processes, namely the Amino Acids.

Amino acids are the building blocks that provide basic functions essential for all processes associated with the concept of “construction.” As we know, proteins are composed of chains of amino acids linked together, and depending on the types that combine, they encode different forms of this protein nutrient.

Often, there is a greater focus on maintaining dietary guidelines that include foods offering a balanced spectrum of nutrients (both macronutrients and micronutrients), which is undeniably important. However, it often goes unnoticed that, when our goal is to achieve proper recovery and muscle growth, the amino acid profile of
protein-rich foods becomes critical.

The body uses amino acids not only for structural functions (building and repairing tissues) but also assigns them essential physiological roles within the organism, such as digesting food, maintaining the nervous system, forming and enabling enzyme functions, or transporting molecules like oxygen throughout the body.

The Fitness Lifestyle helps us understand and identify the types of food, thereby obtaining the maximum benefit from their contribution to our diet.

Complete Proteins

Complete proteins refer to foods that provide all the amino acids necessary to support both our health and the regeneration and development of muscle, with particular emphasis on Essential Amino Acids or EAAs. As the name suggests, our bodies cannot synthesise them, so their intake becomes essential through diet or via sports supplementation.

Regarding where to find complete proteins, they are primarily obtained from animal-based foods. However, it is entirely possible to achieve an excellent balance of amino acids from plant-based foods. In these cases, the content of certain amino acids tends to include a limiting amino acid, meaning they may lack or be deficient in a specific amino acid in their aminogram. This is why combining plant-based proteins is often recommended.

Types of Amino Acids

Not all amino acids serve the same purpose. Certain groups share common characteristics depending on their function. Others, however, are required to synthesise other types of amino acids.

Proteinogenic Amino Acids

This group comprises amino acids used for protein synthesis. There are 20 types of these amino acids, classified into three groups:

• Essential: Our genetic code does not include the ‘instructions’ to synthesise these amino acids, so obtaining them externally is crucial. This is an important factor when assessing the aminogram of protein-rich foods.
• Non-Essential: As the name suggests, these can be synthesised without requiring dietary intake, provided certain conditions are met, such as the presence of sufficient essential amino acids, enzymes, and the absence of certain health issues.
• Conditionally Essential: These fall in between the other two groups. While our bodies have the mechanisms to synthesise them, certain situations can impair or limit their production, failing to meet the necessary demand. Such cases include trauma, stress periods, injuries, wounds, or infections. In these scenarios, non-essential amino acids become “conditional” and require external supplementation. A well-known example is Glutamine, particularly among athletes and fitness enthusiasts who engage in high-volume and high-intensity training.

The word proteinogenic means the construction or creation of proteins.

Amino Acid Table

Table with the 20 proteinogenic amino acids

Non-Proteinogenic Amino Acids

Non-proteinogenic amino acids belong to a separate group that shares a similar structure with amino acids but do not form any type of protein, as they are not encoded within the genetic information of any organism. They are referred to as ‘non-natural’ or ‘non-protein’ amino acids, with roles as auxiliary agents in reactions within the body, neurotransmitters, and more.

Examples of these amino acids include Citrulline, DOPA, Ornithine, GABA, Beta-Alanine, among others.

The egg is possibly one of the most nutritionally complete foods, with a high concentration of micronutrients, as well as providing essential proteins and fats.

Protein-Rich Foods with the Highest Amino Acid Content

Below are the amino acid profiles of the main protein-rich foods most commonly consumed by the fitness community and by a large portion of the population.

This includes both animal-based and plant-based protein sources, as follows:

I consider it a useful reference to determine which option suits us best, based on both its protein and amino acid content, particularly focusing on the essential ones, and specifically, the BCAAs.

This way, we can establish a foundation to assess dietary contributions and the potential benefits of certain amino acid supplements, which can facilitate the intake of these nutrients under specific circumstances and according to individual requirements.

Regarding the total protein content per 100g, animal-based foods average around 20%, while plant-based options tend to be slightly lower, averaging between 10-15%.

Combining different vegan protein sources is a strategy to ensure a complete amino acid profile in our diet

Comparison with Whey Protein Isolate

Let’s examine the amino acid content provided by this product. While not categorised within the previous group, it is evident that this is another source of protein. Moreover, thanks to its nutritional richness and a range of properties, it can become a staple in our diet, whether we are athletes or not.

Whey Protein Isolate 92%

In this case, let’s use a 30g serving as a reference to approximate the protein value of the previously mentioned sources.

• Protein content = 27.6g
• Total BCAAs per 30g = 6870mg
• Total EAAs per 30g = 14820mg

Comparison with Soy Protein Isolate

To also include a comparison for vegan foods, we’ll use isolated protein derived from soya.

Soy Protein Isolate

We also use a 30g scoop measurement:

• Protein content = 23.6g
• Total BCAAs per 30g = 4026mg
• Total EAAs per 30g = 8741mg

Aminogram of Protein Foods

Sources

http://nutritiondata.self.com

Related Posts

• How Essential Amino Acids Can Improve Your Performance.
• Is It Better to Take Proteins or Amino Acids?
• What Is Protein Synthesis and How to Improve It?
• All About BCAAs.
• Benefits of Glutamine.
• Properties of Arginine.
• What Are the Effects of a High-Protein Diet?