Today we are talking about essential amino acids.
What are essential amino acids ?
Essential amino acids ( EAA i.e. Essential Amino Acids ) are amino acids that our body is unable to synthesize on its own and therefore must be introduced through the diet (food).
There are nine strictly essential amino acids: phenylalanine, isoleucine, histidine, leucine, lysine, methionine, threonine, tryptophan, and valid; plus there are two semiessential amino acids, cystine and tyrosine, which boost methionine and phenylalanine, respectively.
So with eleven essential amino acids we have all the amino acids that our body needs and cannot reproduce on its own.
Why are essential amino acids used and what are they used for ?
Proteins contain both essential and nonessential amino acids. The 'use of essential amino acids has the following main functions:
What are essential amino acids ?
Essential amino acids ( EAA i.e. Essential Amino Acids ) are amino acids that our body is unable to synthesize on its own and therefore must be introduced through the diet (food).
There are nine strictly essential amino acids: phenylalanine, isoleucine, histidine, leucine, lysine, methionine, threonine, tryptophan, and valid; plus there are two semiessential amino acids, cystine and tyrosine, which boost methionine and phenylalanine, respectively.
So with eleven essential amino acids we have all the amino acids that our body needs and cannot reproduce on its own.
Why are essential amino acids used and what are they used for ?
Proteins contain both essential and nonessential amino acids. The 'use of essential amino acids has the following main functions:
- to take in only the essential amino acids needed, without the nonessential ones, which if not used by the body are converted into nitrogenous wastes ( the main percentage, about 80 percent, is urea, which contains ammonia; ammonia is that substance we smell particularly with urine or sweat );
- EEAs in free form are absorbed by the body immediately. For this reason, therefore, essential amino acids in sports are recommended immediately after physical activity;
- they provide, in the lowest weight and volume and with the lowest caloric intake, maximum protein value;
- they are indicated both in sports activity and as part of 'weight-loss diets to maintain lean mass.
What foods contain essential amino acids ( EAA ) ?
Essential amino acids can be found in eggs, milk, soy, potatoes, beef, brown rice, wheat or corn. In short, they are found within proteins.
Proteins of animal origin have a greater and more complete amount of EAAs in free form, so they are easier for our bodies to assimilate.
How are essential amino acids obtained?
EAAs are obtained by extraction from plants by fermentation process, ultrapurified and crystallized.
What is the optimal ratio of EAAs to have the least amount of nitrogenous waste ?
It is important to remember that our body does not keep stocks of amino acids, so those in excess are eliminated precisely as nitrogenous waste.
The most effective essential amino acid requirement, faster to be absorbed and with less nitrogenous waste production, also used in clinical settings by hospital patients, and indicated by major world organizations ( WHO / FAO / UNU 2007, EFSA JOURNAL 2012 : 1081 : 2557 ), is the one indicated by the acronym DIAAS (Digestible Indispensable Amino Acid Score which translated means Digestible Indispensable Amino Acid Score ), i.e. 277 mg on one gram of protein, according to very precise ratios between individual amino acids.
The DIAAS indicates that for 5 g of BCAA branched amino acids, 11 g of total EAA must correspond.
Why use essential amino acid supplements ?
Simple, the same rule that applies somewhat to all dietary supplements applies. Concentrated portions that are quick to assimilate, especially essential for those who play sports or suffer from specific clinical conditions.
Contraindications of essential amino acid supplements.
There are no significant contraindications to the 'use of essential amino acids except for our wallets. In fact, the price of a quality essential amino acid supplement is, on average, quite high.