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Every athlet, regardless of whether vegan or not, knows the importance of amino acids and knows how important their share in the diet is. People who feed purely on plants should pay particular attention to their amino acid intake. After all, animal products are still the largest suppliers of amino acids, but this does not mean that a sufficient supply is possible without animal food.
What are amino acids?
Amino acids are the basic building blocks of any protein. Proteins are found in our bodies in various forms. Nearly all body tissue, such as skin, hair, nails, the connective tissue and, of course, the muscles, consist of proteins. But also important messengers such as the hormones and even enzymes are the smallest proteins. Due to the large number of proteins, the body naturally also needs a certain selection of amino acids. There are 20 amino acids from which the body builds proteins. These amino acids are also called proteinogenic amino acids.
The 20 proteinogenic amino acids are:
Essential amino acids
The body is able to produce some of the amino acids themselves. There are, however, 8 amino acids, which the body can not form itself and have to be supplied from the outside. This can be done on the one hand via food, but also on food supplements.
The essential amino acids are:
In exceptional cases, e.g. When growing up, or under particularly high stress such as illness, stress, physical stress (intensive training) and diets or unilateral dietary forms, more amino acids can become essential amino acids.
The tasks of amino acids
Arginine: Arginine has been shown to increase the growth hormone release and is an important factor in nitric oxide production. Arginine also increases the pumping effect during training and is also often used for erectile dysfunction. Due to the increased blood flow in the muscles, more nutrients can be absorbed better.
Glutamine: Glutamine leads to the strengthening of the immune system while at the same time increased growth hormone release.
L-Taurine: The amino acid leads to increased endurance and at the same time has an antioxidative and cell volume-increasing effect.
Tyrosine: In addition to increased performance, tyrosine is often used as an antidepressant.
Tryptophan: Tryptophan acts like an appetite suppressant and has even a limping effect.
L-carnitine: L-Carnitine is designed to protect the heart and boost physical endurance. In addition, he is credited with an anti-aging effect.
Isoleucine: Isoleucine increases the storage of nutrients in the muscles and can thus promote muscle growth.
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