Amino acids are organic compounds that serve as the fundamental building blocks of proteins, which are vital to every cell in your body. Essential for tissue growth, repair, and maintenance, there are 20 common amino acids.
These are categorized into three groups: essential (obtained through diet), non-essential (body produces them), and conditional (essential only under specific conditions like stress or illness).
Amino acids are crucial for various physiological processes, including protein synthesis, enzyme production, neurotransmitter synthesis, immune function, and energy production. You get them from protein-rich foods like meat, fish, dairy, legumes, nuts, and seeds.
Why are amino acids important in the human body?
It’s important to note that different amino acids have specific roles and functions within the body. Each amino acid has unique properties and biochemical functions that contribute to overall health and well-being.
Amino acids play several important roles in the body. Here are some of their key functions:
Muscle protein synthesis: Amino acids, especially branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, are crucial for muscle protein synthesis. They provide the necessary building blocks to rebuild and repair muscle tissue damaged during exercise, thereby supporting muscle recovery and growth.
Energy production: Amino acids can serve as an alternative energy source during prolonged or intense exercise. When glycogen stores in the muscles become depleted, the body can break down amino acids for energy through a process called protein catabolism. This helps to sustain energy levels and delay fatigue during prolonged exercise.
Decreased muscle damage: Intense exercise can cause muscle damage, inflammation, and soreness. Amino acids like glutamine, arginine, and citrulline have been studied for their potential to reduce this damage, enhance recovery, decrease soreness, and ultimately improve exercise performance.
Endurance performance: Amino acids, particularly BCAAs, can benefit endurance athletes by delaying fatigue and improving exercise endurance. They achieve this by reducing the brain’s production of serotonin—a neurotransmitter that contributes to fatigue during prolonged activity—helping athletes maintain mental focus and delay exhaustion.
Immune function support: Intense exercise can temporarily suppress an athlete’s immune system, increasing susceptibility to infections. Certain amino acids, like glutamine, can support immune function by enhancing immune cell activity, thereby reducing illness risk and promoting overall health in athletes.
Best food sources of amino acids
You may have seen lists of foods with “high amounts of amino acids,” such as eggs or quinoa.
Most animal protein-based foods provide all essential amino acids the body needs, and many plant-based protein sources also serve as excellent amino acid providers.
There are various food sources that provide a rich supply of amino acids. Here are some examples:
Animal protein sources:
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Lean meats (such as chicken, turkey, beef, and pork)
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Fish and seafood (such as salmon, tuna, shrimp, and cod)
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Eggs
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Dairy products (such as milk, yogurt, and cheese)
Plant protein sources:
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Legumes (such as lentils, chickpeas, black beans, and soybeans)
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Quinoa
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Tofu and tempeh
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Chia seeds
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Hemp seeds
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Pumpkin seeds
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Nuts and nut butters (such as almonds, peanuts, and cashews)
Grains:
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Whole grains (such as brown rice, oats, and whole wheat)
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Amaranth
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Buckwheat
Dairy and dairy alternatives:
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Greek yogurt
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Cottage cheese
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Almond milk
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Soy milk
Vegetables and greens:
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Spinach
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Broccoli
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Brussels sprouts
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Peas
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Asparagus
Other Sources:
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Spirulina (a blue-green algae)
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Seaweed
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Bee pollen
While animal-based proteins generally offer all essential amino acids, plant-based sources might lack one or more. However, by combining different plant proteins throughout the day—like legumes with grains or nuts with seeds—you can still achieve a complete amino acid profile on a plant-based diet.
Supplements
In a small 2017 study, resistance-trained athletes who took a BCAAs supplement showed improved performance and muscle recovery and decreased muscle soreness compared with those who took a placebo.
A review of eight studies found that taking BCAAs was superior to rest for promoting muscle recovery and reducing soreness after exhaustive exercise.
Optimum Nutrition Amino Energy
This product offers a perfectly blended mix of amino acids to aid in muscle recovery. It also features an energy blend with 100 mg of caffeine from green tea and/or green coffee extracts, providing a boost to help you power through your day and enhance your energy levels and focus at the gym.
Visit the Optimum Nutrition Store
XTEND Sport BCAA Powder Blue Raspberry Ice
The world’s number one BCAA brand has been perfecting recovery since 2004, offering 7 grams of BCAAs per serving. This formula helps you stay hydrated with electrolytes pre-, during, and post-workout.
Formulated for athletes, it supports optimal performance, recommending a minimum daily consumption of 14 grams of BCAAs. This product is also proudly NSF Certified for Sport, an independent certification recognized by major sports organizations like USADA, MLB, NHL, and the CFL.
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Thorne Amino Complex
This product supports your sports and fitness activities by helping to provide energy and promote lean muscle mass. Its active ingredient formula is backed by over 25 years of scientific and clinical research, and it’s proudly NSF Certified for Sport.
Visit the Thorne Research Store