amino acids are affected. Do amino acids have a negative effect on the male body? Sports amino acids: reviews

25.11.2020

Amino acids are organic substances consisting of a hydrocarbon skeleton and two additional groups: amino and carboxyl. The last two radicals determine the unique properties of amino acids - they can exhibit the properties of both acids and alkalis: the first - due to the carboxyl group, the second - due to the amino group.

So, we found out what amino acids are from the point of view of biochemistry. Now consider their effect on the body and use in sports. For athletes, amino acids are important for their participation in. It is from individual amino acids that our bodies are built - muscle, skeletal, liver, connective tissues. In addition, some amino acids are directly involved in metabolism. For example, arginine is involved in the ornithine urea cycle, a unique mechanism for neutralizing ammonia produced in the liver during protein digestion.

From tyrosine in the adrenal cortex, catecholamines are synthesized - adrenaline and norepinephrine - hormones whose function is to maintain the tone of the heart. vascular system, instant response to a stressful situation.
Tryptophan is the precursor of the sleep hormone melatonin, which is produced in the pineal gland of the brain - the pineal gland. With a lack of this amino acid in the diet, the process of falling asleep becomes more complicated, insomnia and a number of other diseases caused by it develop.

You can list for a long time, but let's focus on the amino acid, the value of which is especially great for athletes and people who exercise moderately.

What is glutamine for?

- an amino acid that limits the synthesis of the protein that makes up our immune tissue - lymph nodes and individual formations of lymphoid tissue. It is difficult to overestimate the importance of this system: without proper resistance to infections, there is no need to talk about any training process. Moreover, every workout - no matter professional or amateur - is a dosed stress for the body.

Stress is a necessary condition to move our “balance point”, that is, to cause certain biochemical and physiological changes in the body. Any stress is a chain of reactions that mobilize the body. In the interval characterizing the regression of the cascade of reactions of the sympathoadrenal system (namely, they represent stress), there is a decrease in the synthesis of lymphoid tissue. For this reason, the decay process exceeds the rate of synthesis, which means that immunity weakens. So, the additional intake of glutamine minimizes this highly undesirable, but inevitable effect of physical activity.

Essential and non-essential amino acids

To understand why essential amino acids are needed in sports, it is necessary to have a general understanding of protein metabolism. The proteins consumed by a person at the level of the gastrointestinal tract are processed by enzymes - substances that break down the food that we have consumed.

In particular, proteins break down first to peptides - separate chains of amino acids that do not have a quaternary spatial structure. And already the peptides will break down into individual amino acids. Those, in turn, are absorbed by the human body. This means that amino acids are absorbed into the blood and only from this stage can be used as products for body protein synthesis.

Looking ahead, let's say that the intake of individual amino acids in sports shortens this stage - individual amino acids will be immediately absorbed into the blood and synthesis processes, and the biological effect of amino acids will come faster.

There are twenty amino acids in total. For the process of protein synthesis in the human body to become possible in principle, the full spectrum must be present in the human diet - all 20 compounds.

Irreplaceable

From this moment on, the concept of indispensability appears. Essential amino acids are those that our body cannot synthesize on its own from other amino acids. And this means that they will appear, except from food, nowhere. There are 8 such amino acids plus 2 partially replaceable ones.

Consider in the table which products contain each essential amino acid and what is its role in the human body:

Name	What products contain	Role in the body
	Nuts, oats, fish, eggs, chicken,	Reduces blood sugar
	Chickpeas, lentils, cashews, meat, fish, eggs, liver, meat	Repairs muscle tissue
	Amaranth, wheat, fish, meat, most dairy products	Takes part in the absorption of calcium
	Peanuts, mushrooms, meat, legumes, dairy products, many grains	Takes part in nitrogen metabolism
Phenylalanine	, nuts, cottage cheese, milk, fish, eggs, various legumes	Memory improvement
Threonine	Eggs, nuts, beans, dairy products	Synthesizes collagen
	, eggs, meat, fish, legumes, lentils	Participates in radiation protection
tryptophan	Sesame, oats, legumes, peanuts, pine nuts, most dairy products, chicken, meat, fish, dried	Improves and deepens sleep
Histidine (partially replaceable)	Lentils, soybeans, peanuts, salmon, beef and chicken fillet, pork tenderloin	Takes part in anti-inflammatory reactions
(partially replaceable)	Yogurt, sesame seeds, pumpkin seeds, swiss cheese, beef, pork, peanuts	Promotes the growth and repair of body tissues

A sufficient amount of amino acids are found in animal sources of protein - fish, meat, poultry. In the absence of such in the diet, it is highly advisable to take the missing amino acids as sports nutrition supplements, which is especially important for vegetarian athletes.

The main focus of the latter should be paid to supplements such as BCAAs - a mixture of leucine, valine and isoleucine. It is for these amino acids that “drawdown” is possible in a diet that does not contain animal sources of protein. For an athlete (both a professional and an amateur) this is absolutely unacceptable, since in the long term it will lead to catabolism from the internal organs and diseases of the latter. First of all, the liver suffers from a lack of amino acids.

Interchangeable

Non-essential amino acids and their role are considered in the table below:

What happens to amino acids and proteins in your body

Amino acids that enter the bloodstream are primarily distributed to the tissues of the body, where they are most needed. If you have a "drawdown" in certain amino acids, taking extra protein rich in them, or taking additional amino acids, will be especially helpful.

Protein synthesis occurs at the cellular level. Every cell has a nucleus, the most important part of the cell. It is in it that the reading of genetic information and its reproduction takes place. In fact, all information about the structure of cells is encoded in the sequence of amino acids.

How to choose amino acids for an ordinary amateur who moderately goes in for sports 3-4 times a week? No way. He just doesn't need them.

The following recommendations are more important for a modern person:

Start eating regularly at the same time.
Balance your diet with protein, fats and carbohydrates.
Eliminate junk food and junk food from your diet.
Start drinking enough water - 30 ml per kilogram of body weight.
Avoid refined sugar.

These elementary manipulations will bring much more than adding any additives to the diet. Moreover, supplements without observing these conditions will be absolutely useless.

Why know what amino acids you need when you don't know what you're eating? How do you know what cutlets are made of in the canteen? Or sausages? Or what kind of meat is in a patty in a burger? Let's not talk about pizza toppings.

Therefore, before drawing a conclusion about the need for amino acids, you need to start eating simple, clean and healthy foods and follow the recommendations described above.

The same goes for supplemental protein intake. If your diet contains protein, in the amount of 1.5-2 g per kilogram of body weight, you do not need any additional protein. It is better to spend money on buying quality food.

It is also important to understand that protein and amino acids are not pharmacological drugs! These are just sports nutrition supplements. And the key word here is additives. Add them as needed.

To understand if there is a need, you need to control your diet. If you have already gone through the steps above and understand that supplements are still necessary, the first thing you should do is go to a sports nutrition store and choose the appropriate product according to your financial capabilities. The only thing that beginners should not do is buy natural-flavored amino acids: it will be difficult to drink them due to extreme bitterness.

Harm, side effects, contraindications

If you have diseases characterized by intolerance to one of the amino acids, you know about it from birth, just like your parents. This amino acid should be avoided further. If this is not the case, it makes no sense to talk about the dangers and contraindications of supplements, since these are completely natural substances.

Amino acids are an integral part of protein, protein is a familiar part of the human diet. Everything that is sold in sports nutrition stores is not pharmacological preparations! Only amateurs can talk about some kind of harm and contraindications. For the same reason, it makes no sense to consider such a concept as side effects amino acids - with moderate consumption, there can be no negative reactions.

Soberly approach your diet and sports training! Be healthy!

Isoleucine is an aliphatic amino acid found in all natural proteins. It is an essential amino acid, which means that isoleucine cannot be synthesized in the human body and must be obtained from food. Participates in energy metabolism. With insufficient enzymes that catalyze the decarboxylation of isoleucine, ketoaciduria occurs.

Isoleucine is one of the essential amino acids necessary for the synthesis of hemoglobin. It also stabilizes and regulates blood sugar levels and energy supply processes. The metabolism of isoleucine occurs in muscle tissue.

Isoleucine is one of the three branched chain amino acids. These amino acids are very necessary for athletes, as they increase endurance and contribute to the restoration of muscle tissue. Isoleucine is needed in many mental illnesses; deficiency of this amino acid leads to symptoms similar to hypoglycemia.

Dietary sources of isoleucine include: almonds, cashews, chicken meat, chickpeas, eggs, fish, lentils, liver, meat, rye, most seeds, soy proteins.

There are biologically active food supplements containing isoleucine. In this case, it is necessary to maintain the correct balance between isoleucine and two other branched amino acids - leucine and valine. The most effective BCAA combination is approximately 1 mg of isoleucine for every 2 mg of leucine and 2 mg of valine.

Leucine

Leucine is an essential amino acid that belongs to the three branched chain amino acids. Acting together, they protect muscle tissue and are sources of energy, and also contribute to the restoration of bones, skin, muscles, so their use is often recommended during the recovery period after injuries and operations. Leucine also somewhat lowers blood sugar levels and stimulates the release of growth hormone.

Dietary sources of leucine include: brown rice, beans, meat, nuts, soy and wheat flour.

Excess leucine can increase the amount of ammonia in the body.

Leucine is a part of all natural proteins, it is used to treat liver diseases, anemia and other diseases. Leucine is the main component of all natural proteins, takes Active participation in protein synthesis and breakdown. In the human body, leucine is found in significant amounts in the pancreas, liver, kidneys, spleen, in muscle cells and tissues, and also in the composition of blood serum proteins reduces blood sugar levels; provides nitrogen balance necessary for the process of protein and carbohydrate metabolism; prevents the appearance of fatigue associated with the overproduction of serotonin; necessary for the construction and normal development of muscle tissue; protects cells and muscle tissue from constant decay; is a specific source of energy at the cellular level; participates in protein synthesis; strengthens the immune system; promotes rapid healing of wounds.

Lysine

Lysine is an essential amino acid found in almost all proteins. It is necessary for normal bone formation and growth in children, promotes calcium absorption and maintains normal nitrogen metabolism in adults. Lysine is involved in the synthesis of antibodies, hormones, enzymes, collagen formation and tissue repair. It is used in the recovery period after operations and sports injuries. Lysine also lowers serum triglyceride levels.

This amino acid has an antiviral effect, especially against viruses that cause herpes and acute respiratory infections.

Deficiency of this essential amino acid can lead to anemia, bleeding in the eyeball, enzyme disorders, irritability, fatigue and weakness, poor appetite, stunted growth and weight loss, and reproductive system disorders.

Food sources of lysine are: cheese, eggs, fish, milk, potatoes, red meat, soy and yeast products.

Lysine is an essential amino acid that is part of almost any protein, it is necessary for growth, tissue repair, production of antibodies, hormones, enzymes, albumins.

This amino acid has an antiviral effect, especially against viruses that cause herpes and acute respiratory infections. It is recommended to combine lysine with vitamin C and bioflavonoids for viral diseases.

Lysine maintains energy levels and keeps the heart healthy, thanks to the carnitine that the body produces from it. Studies have shown that a single dose of 5000 mg of lysine increases the level of carnitine by 6 times. For this, vitamins C, thiamine (B1) and iron must be present in sufficient quantities.

Lysine is involved in the formation of collagen and tissue repair. It is used in the recovery period after operations and sports injuries.

Lysine improves the absorption of calcium from the blood and its transport to the bone tissue, so it can be an integral part of the treatment and prevention of osteoporosis.

The joint intake of lysine and arginine (1-2 g per day) increases the body's immune response, in particular, the number and activity of neutrophils. Lysine enhances the action of arginine.

Lysine lowers the level of triglycerides in the blood serum. Lysine, in combination with proline and vitamin C, prevents the formation of lipoproteins that cause blockage of arteries, therefore, it will be useful in cardiovascular pathologies.

Lysine slows down damage to the lens, especially in diabetic retinopathy.

Lysine deficiency adversely affects protein synthesis, leading to fatigue, fatigue and weakness, poor appetite, stunted growth and weight loss, inability to concentrate, irritability, bleeding in the eyeball, hair loss, anemia and reproductive problems.

Get lysine from fish, meat, dairy products, wheat ovaries, rye, fruits and vegetables. In plant foods, the content of lysine is almost always limited, that is, even small amounts of lysine significantly increase nutritional value these products.

Methionine

Methionine is an essential amino acid that helps in the processing of fats, preventing their deposition in the liver and in the walls of arteries. The synthesis of taurine and cysteine depends on the amount of methionine in the body. This amino acid promotes digestion, provides detoxification processes (primarily the neutralization of toxic metals), reduces muscle weakness, protects against radiation exposure, and is useful for osteoporosis and chemical allergies. Methionine is used in the complex therapy of rheumatoid arthritis and toxemia of pregnancy.

Methionine has a pronounced antioxidant effect, as it is a good source of sulfur, which inactivates free radicals.

Methionine is used for Gilbert's syndrome, liver dysfunction. It is also required for the synthesis of nucleic acids, collagen and many other proteins. It is useful for women taking oral hormonal contraceptives. Methionine in the body is converted to cysteine, which is a precursor of glutathione. This is very important in case of poisoning when required. a large number of glutathione to detoxify and protect the liver.

Food sources of methionine: legumes, eggs, garlic, lentils, meat, onions, soybeans, seeds, and yogurt.

Methionine is an aliphatic essential amino acid. Methionine is found in proteins.

Methionine also serves as a donor of methyl groups in the body (as part of S-adenosyl-methionine) in the biosynthesis of choline, adrenaline, etc., as well as a source of sulfur in the biosynthesis of cysteine. Synthetic methionine is used to enrich feed and food.

The pharmacological preparation of methionine has some lipotropic effect, increases the synthesis of choline, lecithin and other phospholipids, to some extent helps to reduce blood cholesterol and improve the ratio of phospholipids / cholesterol, reduce the deposition of neutral fat in the liver and improve liver function, may have a moderate antidepressant effect ( apparently due to the effect on the biosynthesis of adrenaline).

Phenylalanine

Phenylalanine is an essential amino acid. In the body, it can be converted into another amino acid - tyrosine, which, in turn, is used in the synthesis of two main neurotransmitters: dopamine and norepinephrine. Therefore, this amino acid affects mood, reduces pain, improves memory and learning ability, and suppresses appetite. Phenylalanine is used in the treatment of arthritis, depression, menstrual pain, migraine, obesity, Parkinson's disease.

Dietary supplements containing phenylalanine are contraindicated in pregnant women, people with anxiety attacks, diabetes, high blood pressure, phenylketonuria, pigmentary melanoma.

Phenylalanine (α-amino-β-phenylpropionic acid) is an aromatic alpha-amino acid that exists in two optically isomeric forms - L and D. According to the chemical structure, the compound can be represented as an amino acid alanine, in which one of the hydrogen atoms is replaced by a phenyl group.

L-phenylalanine is a component of the proteins of many organisms, and also participates in a number of important biochemical processes. For humans, phenylalanine is an essential amino acid, so it must be ingested daily in sufficient quantities with food proteins.

Phenylalanine is the raw material for the synthesis of another aromatic amino acid, tyrosine, when its intake with food decreases. Subsequently, such biologically active substances as adrenaline, noradrenaline, DOPA are synthesized from tyrosine. (dihydroxyphenylalanine). Phenylalanine itself can be directly converted into one of the biogenic amines - phenylethylamine.

In the hereditary disease of phenylketonuria, the conversion of phenylalanine to tyrosine is impaired, and phenylalanine and its toxic derivatives accumulate in the body, damaging the nervous system.

Phenylalanine is also integral part synthetic sweetener - aspartame, until recently, actively used in the food industry, more often in the production of chewing gum and carbonated drinks. The use of such products is contraindicated in persons suffering from phenylketonuria.

Threonine

Threonine is an essential amino acid that contributes to the maintenance of normal protein metabolism in the body. It is important for the synthesis of collagen and elastin, helps the liver and is involved in the metabolism of fats in combination with aspartic acid and methionine. Threonine is found in the heart, central nervous system, skeletal muscles and prevents the deposition of fats in the liver. This amino acid stimulates the immune system, as it promotes the production of antibodies.

Threonine is found in trace amounts in grains, so vegetarians are more likely to be deficient in this amino acid.

Food Sources of Threonine: eggs, milk, peas, beef, wheat.

Threonine (α-amino-β-hydroxybutyric acid; 2-amino-3-hydroxybutanoic acid) - hydroxyamino acid; the molecule contains two chiral centers, which determines the existence of four optical isomers: L- and D-threonine (3D), as well as L- and D-allotreonine (3L).

L-threonine, together with 19 other proteinogenic amino acids, is involved in the formation of natural proteins. Threonine is an essential amino acid for humans. The daily requirement for threonine for an adult is 0.5 g, for children - about 3 g. Bacteria and plants synthesize threonine from aspartic acid through the formation of homoserine-O-phosphate.

L-threonine is also used as a feed additive in the diets of all animal species, especially pigs. Influences the growth of skeletal muscles, the synthesis of glycerol, the synthesis of immune proteins and digestive enzymes, energy production through the tricarboxylic acid cycle. Even a slight deficiency of threonine affects the synthesis of immunoglobulin more than an increase in animal weight. To enrich feed with threonine, crystalline threonine is used. The introduction of L-Threonine allows you to achieve large gains, improve meat quality and reduce feed losses.

tryptophan

Tryptophan is an essential amino acid, which means that the only source for its replenishment is food. Tryptophan is directly converted in the human body to serotonin, a compound that induces mental relaxation and creates a sense of emotional well-being. Serotonin, in turn, is the precursor to melatonin, which regulates the biological clock.

Depressed people have low blood levels of both serotonin and tryptophan. Their low content in the body causes depression, anxiety, insomnia, attention disorders, hyperactivity, migraines, headaches, tension.

What would we do without tryptophan...

It's scary to imagine what would happen if there was no tryptophan in our body. Then we would probably suffer from endless insomnia, get overweight or, on the contrary, lose weight beyond recognition, would be irritable, aggressive and restless ...

But, fortunately, these are just scary thoughts. In fact, in our body there is tryptophan, which is an indispensable assistant. Just do not forget that he must constantly come with food.

Be calm and happy

If you are constantly tired, irritable or even unhappy, if you have sleep disturbances, then it is likely that your body lacks tryptophan. Tryptophan acts as a natural antidepressant, helping to naturally induce sleep, reduce anxiety and stress.

The secret of tryptophan's action is that it affects brain chemistry. Getting from the blood to the brain, tryptophan gives the command to produce serotonin. As mentioned above, serotonin is responsible for good mood, has a relaxing and calming effect, increases efficiency.

Doctors have long recognized that dietary supplements containing tryptophan are much better at dealing with depression and insomnia than drugs. Many people know that if you drink milk at night, you sleep much better. This is because milk contains tryptophan. Tryptophan also helps against other emotional disorders such as premenstrual anxiety.

Tryptophan Protector

Bad habits are, of course, bad, but if it so happened that you smoke or drink alcohol, tryptophan will come to your aid.

It neutralizes the effect of nicotine contained in cigarette smoke, helps the body cope with its harmful effects on the body. Tryptophan reduces some of the symptoms of biochemical changes in the body caused by alcohol. In addition, tryptophan prevents the development of alcoholism.

Surprisingly, a small amino acid can protect a huge human body.

Less Appetite - Better Weight

What controls a person's appetite and therefore their weight? Definitely tryptophan. It reduces cravings for food, especially carbohydrates, helps to reduce body weight, and normalizes appetite in bulimia and anorexia.

Tryptophan relieves depression and eliminates superficial sleep, often associated with diets. It helps you feel full faster, which leads to fewer calories and helps you lose weight. Tryptophan is a precursor of vitamin B3 (niacin), which can inhibit the primary formation of triglycerides (fat components), which prevents the development of obesity.

For maintaining good shape or adjusting weight, it is very important that tryptophan reduces appetite. This happens under the influence of serotonin, which is formed from tryptophan, resulting in improved mood, increased motivation to continue the diet.

In short, tryptophan makes us want to keep fit and eat the right amounts of food.

Other advantages

Tryptophan, in addition to the properties listed above, is able to reduce pain sensitivity, stimulates the production of growth hormone, which is necessary to increase muscle mass and reduce fat mass.

Tryptophan plays a role in the treatment of various eating disorders, alcohol dependence, Down syndrome, aggressive behavior, attention deficit hyperactivity disorder, schizophrenia, and is involved in the production of niacin (vitamin B3).

So you need tryptophan if you:

Depression.
Constantly bad mood.
Seasonal functional disorders.
Anxiety and other emotional disorders (including premenstrual tension syndrome).
Obsessional neurosis.
Eating disorders (including bulimia, overeating, some forms of obesity).
Increased irritability and aggressiveness.
Migraine and other types of headaches.
Increased sensitivity to pain.
Alcohol addiction.
Sleep disorders.
Chronic Fatigue Syndrome.

How to take and how much

As strange as it sounds, in order to get more tryptophan into the brain, you need to eat something that is almost entirely carbohydrates, such as foods containing complex carbohydrates such as bread, rice, pasta, or net carbohydrates: table sugar or fructose.

When used for relaxation, take throughout the day between meals and drink with juice or water, not with milk or other protein-containing foods. It is best to take tryptophan with B vitamins.

Always take your supplements before meals because tryptophan needs to connect with the amino acid transport system to take it to the brain in order to work. Tryptophan is well adsorbed in the gastrointestinal tract.

In order to replace the amino acid used up during protein metabolism, a healthy adult needs 3.5 mg per kg of body weight. Of all the essential amino acids, tryptophan is the least represented in food - due to the fact that the level of tryptophan in food correlates poorly with other amino acids.

Single doses over 2 g are not recommended, although successful tests by the Maryland Psychiatric Research Center have shown that there is no danger of tryptophan addiction or overdose (due to the fact that tryptophan is a natural part of our body, the body does not need to change anything to use it). functions, as is the case with drugs). Side effects when taking Tryptophan have not been identified.

Asthma patients should probably avoid tryptophan, as any serotonin precursor can increase breathing difficulties, and high doses can cause a noticeable feeling of fatigue after exercise. Use during pregnancy and lactation (breastfeeding) is not recommended.

Drug interactions of tryptophan with other drugs have not been identified.

The intake of amino acids without the inclusion of tryptophan in women causes an increase in symptoms associated with menstruation (PMS), and in men in 30% of cases it increases irritability and aggressiveness.

The Best Natural Sources

The best natural sources of tryptophan are foods that are high in protein. They contain, in particular, mushrooms, oats, bananas, dried dates, sesame seeds, pine nuts, milk, yogurt, cottage cheese. Tryptophan is present in most vegetable proteins, especially soybeans are rich in it. A very small amount is found in corn. One of the best sources of tryptophan is peanuts, both whole nuts and peanut butter.

Meat and fish contain tryptophan, but unevenly: connective tissue proteins (collagen, elastin, gelatin) do not contain tryptophan.

Tryptophan is found in abundance in all types of meat, especially in pork, duck and game. However, supplements are a much more efficient source of this amino acid than food.

Valine

Valine is an essential amino acid that has a stimulating effect. Valine is essential for muscle metabolism, repair of damaged tissues, and for maintaining normal nitrogen metabolism in the body. It belongs to the branched-chain amino acids, which means that it can be used by the muscles as an energy source. Valine is often used to correct severe amino acid deficiencies resulting from drug addiction. Excessively high levels of valine can lead to symptoms such as paresthesias (goosebumps) up to hallucinations.

Valine is found in the following foods: cereals, meat, mushrooms, dairy products, peanuts, soy protein. Valine supplementation should be balanced with other branched amino acids, L-leucine and L-isoleucine.

Valine (2-amino-3-methylbutanoic acid) - one of the 20 aliphatic amino acids, is part of all proteins. Named after the valerian plant.

Chemical formula: C5H11NO2

Valine serves as one of the initial substances in the biosynthesis of pantothenic acid-Vitamin B5 and penicillin.

Alanine

Alanine is an important source of energy for the brain and central nervous system. Necessary for maintaining muscle tone and adequate sexual function. Regulator of blood sugar levels, involved in the synthesis of antibodies (stimulates the immune system). It is synthesized from branched-chain amino acids (leucine, isoleucine, valine). Widely distributed in wildlife. The body strives to maintain a constant level of glucose in the blood, so a drop in sugar levels and a lack of carbohydrates in food leads to the fact that muscle protein is destroyed, and the liver converts the resulting alanine into glucose.

Natural sources of alanine: corn, beef, eggs, gelatin, pork, milk, soy, oats.

Arginine

Arginine is a conditionally essential amino acid (an essential amino acid for children), has a stimulating effect on the production of insulin by the pancreas as a component of vasopressin (pituitary hormone) and helps the synthesis of growth hormone, which, in turn, improves resistance to disease. It promotes tissue repair, enhances protein synthesis for muscle growth, reduces the level of urea in the blood and urine, participates in the processes of burning fat, turning it into energy. L-arginine is able to increase muscle and reduce body fat, makes a person more active, proactive and resilient, bringing a certain quality of mental energy into human behavior, and has a positive psychotropic effect.

The lack of arginine in the diet leads to a slowdown in the growth of children. Arginine intensifies the growth of adolescents, is not indicated for children, because. can cause gigantism. Arginine is not recommended for pregnant and lactating women. Not indicated for schizophrenia. With a lack of Arginine and insufficient activity of NO-synthase, diastolic pressure increases.

Arginine slows down the growth of tumors, including cancer, by stimulating the body's immune system. It increases the activity and size of the thymus, which produces T-lymphocytes. It is also used for liver diseases (cirrhosis and fatty degeneration), it promotes detoxification processes in the liver (primarily the neutralization of ammonia). Seminal fluid contains arginine; it is sometimes used in the complex therapy of infertility in men. There is also a large amount of arginine in the connective tissue and skin, so it is effective for various injuries.

Arginine is an important metabolic component in muscle tissue. It helps to maintain an optimal nitrogen balance in the body, as it is involved in the transportation and neutralization of excess nitrogen in the body. Arginine helps to reduce weight, as it causes some reduction in body fat stores. Although arginine is synthesized in the body, its production may be reduced in newborns.

Sources of arginine are: chocolate, coconuts, dairy products, gelatin, meat, oats, peanuts, soybeans, walnuts, white flour, wheat and wheat germ.

Best Natural Sources: nuts, corn, gelatin, chocolate, raisins, oatmeal, sesame.

Asparagine

Asparagine helps protect the central nervous system as it helps to release harmful ammonia (acts as a highly toxic substance) from the body. It is necessary to maintain balance in the processes occurring in the central nervous system; prevents both excessive excitation and excessive inhibition. It is involved in the synthesis of amino acids in the liver. Recent studies indicate that it may be an important factor in increasing resistance to fatigue. When salts of aspartic acid were given to athletes, their stamina and endurance increased significantly.

Most asparagine in meat products.

Aspartic acid

Aspartic acid is a non-essential amino acid. Aspartic acid has a very beneficial effect on the human body. It takes part in the synthesis of such essential amino acids as threonine and methionine. Acid plays an important role in the removal of harmful substances from the body, in the activity of RNA and DNA, in metabolism and in the synthesis of immunoglobulins.

Aspartic acid is widely used in sports nutrition for increased physical exertion. The daily dose required for the normal functioning of all systems and organs is 6 mg.

Aspartic acid is contained in large quantities in germinated seeds of cereal plants.

Other names for the substance are aminobandionic or aminosuccinic acid, as well as aspartate. Acid is found in the body as part of proteins and in free form. It is concentrated mainly in the brain and can significantly increase neurological activity. With depression, the amount of the amino acid is significantly reduced, and with epilepsy it increases.

Aspartic acid is often included in multicomponent preparations designed to strengthen the nervous system and treat mood disorders. The amino acid is present in all protein-containing foods and is often used as an artificial sweetener. Regular use of acid is not recommended especially for children, because their nervous system is especially vulnerable. Most often, aspartic acid is used to strengthen weakened immunity and to treat depression. This substance effectively removes residual decay products of chemicals and drugs from the liver, increases efficiency and strengthens the vitality of the body. D-aspartic acid is actively involved in the absorption of minerals such as magnesium, potassium and calcium asparagine.

L-aspartic acid and its salts are widely used as components medicines. It is widely used in the treatment of cardiovascular disorders. Moreover, in addition to the distribution of nitrogenous substances in the body, the acid neutralizes ammonia by attaching a toxic molecule to its composition. Transforming as a result of this into non-toxic urea, this harmless compound is completely eliminated from the body. L-Aspartic acid enters into glucogenesis reactions, turning into glucose in the liver, which is especially important during heavy physical exertion.

Aspartic acid is, along with glutamic acid, the best energy supplier for the central nervous system and brain. As a result of taking magnesium and potassium salts of aspartic acid, the physical endurance of the body increases markedly, and the work of the heart muscle improves.

Histidine

Histidine is a partially non-essential amino acid that promotes tissue growth and repair. Histidine is an essential amino acid for children. Histidine is part of the myelin sheaths that protect nerve cells, and is also necessary for the formation of red and white blood cells. Carnosine is a dipeptide (beta-alanyl-L-histidine) found in muscles, brain, and other tissues. Homocarnosine is a dipeptide related to gamma-aminobutanoic acid and histidine that is found only in the brain, usually in the subclass of gamma-aminobutane neurons. The scientists also suggest that carnosine and homocarnosine may have neuroprotective effects in ischemia and affect nerve function.

Too high a histidine content can lead to stress and even mental disorders (arousal and psychosis). Histidine is more easily excreted in the urine than other amino acids. Because it binds zinc, large doses of it can lead to zinc deficiency. Methionine helps to lower the level of histidine in the body. Histamine, a very important component of many immunological reactions, is synthesized from histidine. Histamine also promotes sexual arousal. People suffering from manic depressive illness should not take histidine unless a deficiency of this amino acid has been clearly established.

Natural sources of histidine: bananas, fish, beef, wheat and rye.

Cysteine (Cystine)

The amino acid belongs to the sulfur-containing ones and plays an important role in the formation of skin tissues. It is important for detoxification processes.

Cysteine is part of alpha-keratin, the main protein in nails, skin and hair. It promotes collagen formation and improves skin elasticity and texture. Cysteine is a component of other body proteins, including some digestive enzymes.

Cysteine helps to neutralize some toxic substances and protects the body from the damaging effects of radiation. It is one of the most powerful antioxidants, and its antioxidant effect is enhanced by the simultaneous intake of vitamin C and selenium. Cysteine is a precursor to glutathione, a substance that protects liver and brain cells from damage from alcohol, certain drugs, and toxic substances found in cigarette smoke.

Cysteine dissolves better than cystine, and is more quickly utilized in the body, so it is more often used in the complex treatment of various diseases. This amino acid is formed in the body from L-methionine, with the obligatory presence of vitamin B6.

Additional intake of cysteine is necessary for rheumatoid arthritis, arterial disease, and cancer. It accelerates recovery after operations, burns, binds heavy metals and soluble iron. This amino acid also accelerates the burning of fat and the formation of muscle tissue. L-cysteine has the ability to break down mucus in the airways, which is why it is often used for bronchitis and emphysema. It accelerates the healing process in respiratory diseases and plays an important role in the activation of leukocytes and lymphocytes.

If you have cystinuria, a rare genetic condition that causes cystine stones, you should not take cysteine.

Glutamine (Glutamine)

Glutamine (Glutamine) is produced in the brain and is needed to detoxify ammonia, a by-product of protein metabolism. It also serves as a precursor to brain neurotransmitters such as the excitatory neurotransmitter glutamate and the inhibitory neurotransmitter gamma-aminobutyric acid (GABA, gamma-aminobutyric acid). Gamma-aminobutyric acid performs the function of a neurotransmitter of the central nervous system in the body. Gamma-aminobutyric acid is prescribed for attention deficit disorder.

Glutamine very easily penetrates the blood-brain barrier and in the brain cells passes into glutamic acid and vice versa. Glutamine is found in large quantities in muscles and is used to synthesize proteins in skeletal muscle cells. Glutamine improves brain activity and is therefore used for epilepsy, chronic fatigue syndrome, impotence, schizophrenia Food supplements containing glutamine should be stored only in a dry place, otherwise glutamine turns into ammonia and pyroglutamic acid. Do not take glutamine for cirrhosis of the liver, kidney disease, Reye's syndrome.

Glutamine contains in many products of both plant and animal origin, but it is easily destroyed by heating. Spinach and parsley are good sources of glutamine, provided they are consumed raw.

Glutamic (glutamic) acid

Glutamic (glutamic) acid is a non-essential amino acid that plays the role of a neurotransmitter with high metabolic activity in the brain, stimulates redox processes in the brain, protein metabolism, and has a nootropic effect. Normalizes metabolism, changing the functional state of the nervous and endocrine systems. Glutamic acid can be used by brain cells as an energy source. Glutamic acid is used in the correction of behavioral disorders in children, as well as in the treatment of epilepsy, muscular dystrophy, hypoglycemic conditions, complications of insulin therapy for diabetes mellitus and mental development disorders.

Sources of glutamic acid: cereals, meat, milk, soy.

Glycine

Glycine is a regulator of metabolism, normalizes and activates the processes of protective inhibition in the central nervous system, reduces psycho-emotional stress, increases mental performance. It is necessary for the central nervous system and the good condition of the prostate gland. It is used in the treatment of depression. It promotes the mobilization of glycogen from the liver and is the raw material in the synthesis of creatine, the most important energy carrier. The lack of this amino acid leads to a decrease in the energy level in the body. Glycine is essential for the synthesis of nucleic acids, bile acids, and non-essential amino acids in the body.

Glycine is an ingredient in many antacids used to treat stomach problems. Glycine is useful for repairing damaged tissues, as it is found in large quantities in the skin and connective tissue. It is necessary for the central nervous system and the good condition of the prostate gland. It acts as an inhibitory neurotransmitter and thus can prevent epileptic seizures. It is used in the treatment of manic-depressive psychosis, glycine can be effective in hyperactivity.

An excess of glycine in the body causes a feeling of fatigue, but an adequate amount provides the body with energy. If necessary, glycine in the body can be converted to serine.

Glycine has nootropic properties, improves memory and learning ability.

Sources of glycine are: gelatin, beef, liver, peanuts, oats.

Proline

Proline is a non-essential amino acid that performs auxiliary GABA functions of CNS inhibition and is found in most proteins.

Proline, although being a non-essential amino acid, has an extremely beneficial effect on our body.

To beneficial properties of proline can be attributed:

Proline has the ability to improve wound healing.
Proline is an essential component of collagen.
Proline is very important for the normal functioning of our body tissues.
The well-known ability of proline to improve skin condition.

Proline became the basis for the creation of a new generation of antipsychotics patented in Russia and the USA, which are indicated for strokes, Down's disease, mental retardation and memory impairment. With the help of proline, you can significantly increase the effectiveness of training.

Prolinin is contained in cottage cheese, in cartilage of animals, in grains of cereals, eggs.

Serene

Serine is an amino acid that can be produced in the body from glycine and threonine and is therefore not considered essential. Therefore, you do not need to get serine from food, but the body requires sufficient amounts of vitamins B3 and B6, as well as folic acid, to produce serine from glycine. Thus, preparations containing serine are rarely prescribed.

Participates in the storage of glycogen by the liver and muscles; actively participates in strengthening the immune system, providing it with antibodies; forms fatty "sheaths" around the nerve fibers.

L-serine is involved in the construction of almost all natural proteins. For the first time, serine was isolated from silk, in the proteins of which it is found in the greatest quantities. Serine belongs to the group of non-essential amino acids; in the human body, it can be synthesized from an intermediate product of glycolysis - 3-phosphoglycerate.

Serine is involved in the formation of active centers of a number of enzymes (esterases, peptide hydrolases), ensuring their function. Proteolytic enzymes, the active centers of which contain serine, which plays an important role in the performance of the catalytic function, belong to a separate class of serine peptidases.

Phosphorylation of serine residues in proteins plays an important role in the mechanisms of intercellular signal transduction.

In addition, serine is involved in the biosynthesis of a number of other essential amino acids: glycine, cysteine, methionine, tryptophan.

Glycine is formed from serine by the action of serine hydroxymethyltransferase in the presence of tetrahydrofolic acid. In addition, serine is the initial product of the synthesis of purine and pyrimidine bases, sphingolipids, ethanolamine, and other important metabolic products.

Serine properties:

Essential amino acid for cellular energy production.

Stimulates memory and nervous system functions.

Strengthens the immune system.

Takes part in the formation of cell membranes and the production of creatine (which is part of muscle tissue).

It is used as a moisturizing component in the production of cosmetic creams.

A special form of serine - phosphatidylserine - has a therapeutic effect in metabolic disorders of sleep and mood.

Serine has a therapeutic effect in many cardiovascular diseases, including heart attack, arrhythmia, blood stasis and coronary artery disease.

Contains a large amount of serine in meat and dairy products, wheat gluten, peanuts and soy products.

Tyrosine

Tyrosine is a non-essential amino acid, a precursor of the neurotransmitters norepinephrine and dopamine, and has a positive inotropic effect. This amino acid is involved in mood regulation; a lack of tyrosine leads to a deficiency of norepinephrine, which in turn leads to depression.

Tyrosine suppresses appetite, helps to reduce fat deposits, promotes the production of melatonin and improves the functions of the adrenal glands, thyroid gland and pituitary gland. Tyrosine is also involved in the metabolism of phenylalanine.

Symptoms of tyrosine deficiency are also low blood pressure, low temperature fever and restless leg syndrome. Tyrosine supplementation has been used to relieve stress and is thought to help with chronic fatigue syndrome narcolepsy. They are used for anxiety, depression, allergies and headaches, as well as for drug withdrawal.

Natural Sources of Tyrosine: almonds, avocados, bananas, dairy products, pumpkin seeds and sesame seeds.

Selenocysteine and pyrrolysine

Selenocysteine and pyrrolysine - two amino acids were discovered quite late (in 1986 and 2002), their effect on the functions and processes of life is still very little known.

Selenocysteine(selenocysteine) - a non-standard "twenty-first" amino acid, which differs from ordinary cysteine in that instead of a sulfur atom, it contains a selenium atom. Selenocysteine is an essential component of several important enzymes in animals (including humans), protozoa, bacteria, and archaea. Proteins containing selenocysteine are called selenoproteins. The human genome contains more than 20 selenoprotein genes, so selenium is a necessary component of nutrition, and its deficiency in food leads to various diseases.

The standard genetic code, however, provides for the possibility of encoding only twenty "canonical" amino acids, and in order to encode the twenty-first, evolution had to go to the trick. To encode selenocysteine, the UGA codon is used, which by default is a stop codon, that is, it signals the end of the synthesis of a protein molecule. However, if the coding region of a gene is followed by a special nucleotide sequence called SECIS (selenocysteine insertion sequence), the protein synthesis apparatus interprets the UGA codon as encoding selenocysteine.

Organisms with selenoprotein genes in their genomes have a special selenoprotein transfer RNA that recognizes the UGA codon with its complementary anticodon UCA. The SECIS sequence during transcription is incorporated into messenger RNA synthesized on the basis of the selenoprotein gene. Once in the matrix RNA, SECIS folds into a special three-dimensional structure - a “hairpin” with two loops (see Figure 2), which serves as a signal forcing the protein synthesis apparatus to attach a transfer RNA carrying selenocysteine to the UGA codon.

pyrrolysine(pyrrolysine) - is part of some important enzymes in organisms that are considered one of the oldest on the planet - archaea methanogens. Pyrrolysine, like selenocysteine, is encoded by a canonical stop codon, but different (UAG), and also in combination with a special regulatory "hairpin" in the non-coding region of the gene.

Until now, researchers had no idea how such an unusual building block is formed in the cell, however, researchers from the Technical University of Munich managed to determine the structure of the key enzyme involved in the biosynthesis of pyrrolysine.

Proteins play a key role in the vast majority of metabolic processes. The structure of proteins is very diverse, only in the human body about a hundred thousand are involved in the metabolism. various types proteins, the vast majority of which are formed by residues of twenty amino acids. Only a small proportion of proteins that play an important role in the delicate processes of metabolism contain a residue of selenocysteine, a very rare 21st amino acid, first discovered in 1986.

A surprise for biochemists was the discovery in 2002 of the twenty-second proteinogenic amino acid, pyrrolysine, which was isolated from methane-breathing archaeal bacteria of the Methanosarcinaceae family; the genetic code of these organisms allows them to incorporate pyrrolysine into the growing protein chain during translation. In these archaea, pyrrolysine-containing proteins are used in energy metabolism processes. Pyrrolysine is located in the catalytically active center of functional proteins and is responsible for their work - in the absence of pyrrolysine, energy metabolism in Methanosarcinaceae goes with significant disturbances.

In March 2011, Ohio University researchers were able to partially decipher the biosynthetic pathway for pyrrolysine. The following mechanism was proposed - the Pyl enzyme catalyzes the first step in the synthesis of pyrrolysine by converting the amino acid lysine into an intermediate - methylornithine (metyhlornithine). Biochemists from the group of Michael Groll (Michael Groll) managed to establish the crystal structure of the enzyme PylB using X-ray diffraction analysis.

To the surprise of the researchers, they managed to "catch the enzyme at the crime scene" - X-ray diffraction analysis was made from a sample of a biological catalyst, the active center of which was still occupied by the reaction product - methylornithine. This circumstance made it possible not only to determine the structure of PylB, but also to reconstruct the scheme for the formation of methylornithine from lysine.

The catalytic transformation of lysine occurs with the participation of four iron atoms and four sulfur atoms located in the active center. According to Groll, the reaction is very unusual, in laboratory conditions it is impossible to carry out a one-step synthesis of methylornithine starting from lysine.

Features of the biochemical conversion of lysine to methylornithine can help researchers understand how the metabolic system changed, allowing bacteria to produce an unusual amino acid, the residue of which in the protein, moreover, contributes to a very specific reaction. It is possible that the information obtained will be useful for researchers creating "artificial" enzymes that may be useful for industrial biotechnology and biomedicine.

In addition to practical interest in the features of the biosynthesis of the 22nd amino acid, pyrrolysine may also be important for fundamental science. Biochemists studying the biosynthesis of pyrrolysine are trying to find the answer to the question why all the richness of protein structures is ultimately reduced to twenty amino acids, although the possibilities of the genetic code are wider (the genetic code is based on 64 combinations of triplets of nitrogenous bases, and only three of these triplets, as a rule, are not bound to any amino acids, marking the end of the biosynthesis of the protein molecule). It is possible that further study of the biochemistry of selenocysteine and pyrrolysine will be able to answer this question as well.

Amino acids are building material for protein synthesis. Some substances are produced by the body (replaceable), the other group comes with food, they are called irreplaceable. If the diet lacks a compound that cannot be synthesized on its own, a person's health may suffer.

What it is?

Tyrosine is classified as a conditionally essential amino acid, as it is synthesized from its precursor, phenylalanine, which comes from food. In the absence of phenylalanine, the formation of this amino acid in the body is impossible.

The bioactive compound takes part in the formation of important biologically active substances:

With the participation of these compounds in the human body, most of the important metabolic processes, the normal functioning of the nervous system and psyche.

Where is it used?

The use of tyrosine in the isomeric L-form is common in medical practice for:

correction of astheno-neurotic disorders;
treatment of vegetative-vascular dystonia;
improvement of cognitive functions;
mitigation of neurological symptoms in parkinsonism.

Conditionally replaceable amino acid is used in sports medicine to increase mental and physical activity and endurance. Tyrosine indirectly contributes to the growth of muscle volume, which is important for athletes involved in bodybuilding.

Amino acid is part of the complex therapeutic agents for weight loss. The appointment of this dietary supplement is especially important if obesity has developed against the background of depression.

It is common to use tyrosine before tanning treatments to obtain a long-lasting and even tan, as it stimulates the formation of melanin in the skin.

Effect on the human body

When using tyrosine in small doses (1000-1500 mg during the day), it has a positive effect:

there is an increase in the intensity of metabolic processes;
stimulates physical and mental performance, energy;
biorhythms are normalized (quick falling asleep in the evening and early awakening);
memory is aggravated, concentration of attention increases;
stabilizes the level of blood pressure during hypotension;
increased excitability in children with attention deficit hyperactivity disorder is reduced;
increases mood and vitality, resistance to stress factors;
a fat-burning effect and a decrease in excess body weight develop, the feeling of hunger decreases;
the functional activity of the thyroid gland increases (it matters when it is hypofunction).

You can replenish the reserves of tyrosine in the body without resorting to dietary supplements. To do this, you need to enrich your menu with food high in this amino acid:

dairy products (hard cheese, cottage cheese, milk);
meat and fish;
eggs;
legumes;
peanuts and pumpkin seeds;
chocolate.

Moderate doses of tyrosine, when indicated, have a tonic and rejuvenating effect on the body. The use of amino acids in the form of tablets should be started only after consultation with a specialist who will determine the required dosage and duration of administration.

How does deficiency affect the human body?

The lack of tyrosine causes disturbances in the functioning of the adrenal glands, thyroid gland, and nervous system. The vascular regulation worsens, the intensity of metabolic processes slows down. Negative changes are due to a decrease in the synthesis of important hormones and mediators. Tyrosine deficiency is manifested by the following symptoms:

general weakness and physical inactivity, fatigue;
deterioration of mood, lack of interest in vigorous activity;
overweight without increasing the volume and caloric content of food consumed;
deterioration of memory, concentration of attention, slowing down of thinking;
hyperactivity in children;
restless legs syndrome;
increased fragility of hair and nails.

Without a normal amount of tyrosine, it is impossible to achieve the necessary quality of life, productive activity and creative activity. It is not recommended to take dietary supplements with tyrosine in case of increased thyroid function, arterial hypertension. Combined use with antidepressants from the group of monoamine oxidase inhibitors (MAOIs) is contraindicated.

Despite the importance of this compound in life support, it is important not to overdose. The amount of foods rich in this amino acid consumed should be agreed with a nutritionist. Taking tyrosine in the form of a biological supplement is possible only after finding out the parameters of the functioning of the body and consulting a specialist.

Bibliography:

1. Grinshtein D., Vinits M. Chemistry of amino acids and peptides. Ripol Classic, 2013
2. Lysikov Yu. A. Amino acids in human nutrition. State Institute of Nutrition of the Russian Academy of Medical Sciences, Moscow.
3. Fundamentals of nutrition. Amino acids and proteins. Moscow, 2010
4. Jakubke H. D., Eshkait H. Amino acids, peptides, proteins. Moscow, Mir, 1985

Editor: Chekardina Elizaveta Yurievna

Human body consists of cells, which in turn consist of protein and protein, which is why a person needs protein-containing nutrition so much in order to restore spent reserves. But the protein is different, there are proteins that do not carry value for the body, and the value of the protein is determined only by the number of important amino acids. Amino acids are obtained from dietary protein, only it can be synthesized in the human body.

Amino acids are structural chemical units formed from proteins. In nature, 150 types of amino acids are known, but a person needs only 20 of them, in turn, our body has learned to independently produce 12 amino acids, provided that the body has enough of the necessary substances. But the remaining 8 amino acids cannot be reproduced, they can only enter the body from the outside, such acids are called essential and come with food.

What are amino acids for?

Amino acids are needed for protein synthesis, protein is built from them for the whole organism, all our flesh is built from the resulting protein, this includes ligaments, glands, tendons and muscles, hair and nails, every organ of the body. It is important to understand that the resulting proteins are not all the same, and each formed one already has its own purpose for a specific purpose.

Another important function of amino acids is their indispensability in the work of the brain; in fact, amino acids act as neurotransmitters, as if passing nerve impulses through themselves from cell to cell. It is also worth knowing that vitamins and useful material can only function properly when there are enough amino acids of all kinds in the body. Of the total number of amino acids, there are those that are responsible for the muscles, building them and supplying them with the necessary energy. Of all the 20 amino acids, it is worth highlighting the especially important ones: methionine, tryptophan and lysine, in order for them to function correctly in the body, they must be combined in the following proportion: 5:5, 1:3, 5.

The role of amino acids in the body

Alanine- this amino acid is an energy source for the nervous system and brain. She is also responsible for strengthening the immune system, because. capable of producing antibodies. Alanine is involved in the metabolism of organic acids and sugars.
Arginine- an amino acid responsible for muscle metabolism, indispensable for the restoration of cartilage tissue, restores and maintains the skin, strengthens the heart muscle and ligaments, plays an important role in immune system stops tumor development.
Asparagine- is fully responsible for the work and regulation of processes in the central nervous system.
Valine- an amino acid responsible for maintaining nitrogen metabolism in the body.
Gamma aminobutyric acid- indispensable in cases of arterial hypertension and epilepsy.
Histidine- this substance puts protection from radiation, is a builder of white and red blood cells, plays an important role in immunity. By the way, histamine is derived from histidine.
Glutamine- an amino acid that is important for proper acid-base balance, in addition, it is very effective in helping to reduce cravings for smoking and alcohol.
Glutamic acid- necessary in case of ulcers or muscle dystrophy.
Glycine- Responsible for the speedy recovery of damaged tissues.
Isoleucine- Necessary for proper regulation of blood sugar levels.
Leucine- accelerates the recovery or treatment of muscle tissue, bones and skin.
Lysine- necessary for the proper absorption of calcium, properly distributes it for the growth and nutrition of bones. It is also necessary to strengthen heart tone, enhances the body's resistance, lowers the level of bad cholesterol in the blood.
Methionine- needed for the treatment of allergies of chemical origin, as well as for osteoporosis.
Proline- Responsible for strengthening the heart muscle.
Serene- balances the metabolism of fatty acids and fats in the body.
Taurine- is simply necessary for hypoglycemia, with atherosclerosis, is responsible for the metabolism of bile acid.
Threonine- necessary to maintain immunity, regulates the metabolism of proteins and fats, prevents the deposition of fats in the liver.
Tyrosine- it is very useful if a person has chronic fatigue, this amino acid stands in front of thyroid hormones, it is also responsible for the formation of adrenaline and norepinephrine.
tryptophan- useful for cores, as well as for chronic insomnia. In general, tryptophan synthesizes a huge amount of vitamin PP in the body, it stands directly before the neurotransmitter serotonin. It is serotonin that is responsible for the emotional state of a person, with a lack of a person falls into depression.
Cysteine- necessary for the treatment of rheumatoid arthritis, used in the treatment of cancer and arterial disease.
Phenylalanine- this amino acid promotes blood circulation, is used in the treatment of migraines, improves attention and memory, is involved in the formation of insulin, and depression is treated with it.

Products containing amino acids

Of the 20 amino acids, 8 must be supplied to the body with food: isoleucine, threonine, valine, phenylalanine, lysine, tryptophan, leucine, methionine are essential acids. There are foods that contain the three essential amino acids, methionine, tryptophan, and lysine, in almost perfect proportions.

Here is a list of these products:

meat 1:2.5:8.5;
chicken egg 1.6:3.3:6.9;
wheat grain 1.2:1.2:2.5;
soy 1.0:1.6:6.3;
fish 0.9:2.8:10.1;
milk 1.5:2.1:7.4.

In general, essential acids are found in many products:

valine in mushrooms, milk, grains, peanuts and soybeans;
isoleucine, abundant in chicken, almonds and cashews, liver, lentils, rye, meat, and many seeds;
leucine is found in brown rice, fish and meat, lentils and nuts;
lysine in meat, milk, wheat, fish and nuts;
methionine is found in meat, milk, legumes, eggs;
threonine in milk and eggs;
tryptophan in bananas, dates, peanuts, meat and oats;
Phenylalanine is found in soy, chicken, milk, beef, and cottage cheese.

Phenylalanine is part of aspartame, it is a sweetener, but of very incomprehensible quality.
Amino acids can be obtained from dietary supplements, this is especially recommended for those who are on a diet or vegetarians.

If for some reason you do not consume animal protein, then:

to replenish the body, take dietary supplements, where there are amino acids;
eat nuts, seeds, legumes;
be sure to combine foods with protein, for example, soy meat, beans, rice, chickpeas, etc., thus combining them with each other you will get all the necessary amino acids from a number of essential ones.

It is worth clarifying that food proteins are non-native and native.

Non-native proteins are considered inferior, they have few essential amino acids, but they are very useful and rich in substances and vitamins. They are found in cereals, nuts, legumes and vegetables.
native proteins- These are complete proteins, in which there are a lot of amino acids of the irreplaceable series. They are fashionable to find in seafood, meat, poultry, eggs, in general, in everything that contains animal protein.

The liver produces the following amino acids: gamma-aminobutyric acid, alanine, proline, arginine, taurine, aspartic acid, citrulline, ornithine, glutamic acid, asparagine, tyrosine, cysteine and others.

If the body lacks amino acids

It is known that 12 amino acids are produced by the body in the liver, but they are not enough for the full life of the body, they must be supplied to the body without fail.

The reasons for the lack of important amino acids are:

frequent infectious diseases;
stress;
aging;
the use of certain medications;
disorders in the gastrointestinal tract;
trauma;
nutrient balance problems
fast food abuse.

Due to the lack of one acid, the necessary protein is not produced, therefore, amino acids are selected from other proteins and disrupt the functionality of other organs, muscles, heart or brain, and this flows into a disease, and also introduces an imbalance. Protein deficiency in childhood leads to physical and mental disabilities.

With a lack of amino acids, anemia appears, the amino acid decreases, and skin diseases appear. With an acute shortage, the body draws its reserves, as a result, exhaustion, muscle weakness, etc. occur. As a result, the development and construction of muscles, digestion is inhibited, depression occurs, and so on.

How do amino acids affect potency? This question is of interest to many men who are worried about their sexual health. There is a lot of conflicting information on the Internet about the effects of amino acids on the male body.

Aminocarboxylic acids (amino acids) are organic compounds that are needed to produce protein material. These substances are contained in a certain list of food products, as well as in dietary supplements.

Some sources claim that aminocarboxylic acids have a negative effect on the body of men. Doctors refute this opinion, saying that amino acids help to improve the functionality of the body as a whole, contribute to an increase in immune status, and have a positive effect on erectile function.

Let's consider how amino acids affect potency and erection, and also find out what foods they contain?

Amino acids and potency in men

As mentioned above, there are several opinions about the effect of aminocarboxylic acids on the erectile function of the stronger sex. However, the only true one is the extremely positive impact on men's sexual health.

Amino acids are necessary for the full functioning of the body as a whole, to improve physical fitness, general well-being. Men who take amino acids have good physical data and feel good.

There is a theory that aminocarboxylic acids have a positive effect on psychological condition representatives of the stronger sex, increasing self-esteem, eliminating the anxious expectation of failure in bed.

Amino acids help to produce protein components in the body, which in turn contribute to the production of nitric oxide, a compound that is produced during sexual arousal.

Nitric oxide is necessary to relax the vascular walls of the blood vessels through which blood is directed during the excitation of men. Thus, its sufficient amount leads to a stable and high-quality erection in men.

Amino acids are natural compounds found in many foods that have a beneficial effect on the body, increasing its resistance to many diseases.

What are the amino acids?

Amino acids are the basis of the human body, since these substances have an irreplaceable effect on its functioning.

Every cell of the body, muscles and fibers contain amino acids, which in turn are divided into non-essential (the body can produce them from others), irreplaceable (come exclusively from food and other sources, such as dietary supplements).

Almost all dietary supplements include aminocarboxylic acids, which are necessary for a full life. Let's consider some of them:

Isoleucine helps to improve well-being, gives energy, vigor and strength, takes part in the synthesis of hemoglobin.
Valine ensures the growth of muscle mass, helps the body fight stress and neuroses.
Leucine actively fights negative processes in the body, improves immune status, helps to quickly regenerate muscles and tissues.
Lysine regulates the production of protein in tissues, helps to grow muscle mass, helps reduce body fatigue.
Methionine is an amino acid that helps the body fight harmful substances, helping to eliminate them, and lowers the level of bad cholesterol in the blood.

Tyrosine is an amino acid that provides a good mood, actively fights stress, takes part in the production of growth hormone. Arginine is a substance that has a restorative effect, therefore it promotes the rapid healing of muscle tissue, ensures the release of insulin.

Each aminocarboxylic acid has a special benefit for the body and has a specific function.

Arginine and male erection

Clinical studies have shown that the amino acid arginine is necessary if a man has lost sexual desire, there are problems with potency and erection, and there is premature ejaculation.

In addition, it has been proven that arginine has a positive effect on the functionality of the central nervous system, improves mood, and makes the body more resilient to stressful situations.

A large concentration of arginine is found in the following foods: oatmeal, peanuts, any green vegetables, peas, pumpkin seeds, dairy foods.

Arginine provides the following effects for men:

Improves the quality and stability of erection.
Restores the process of ejaculation.
Eliminates anxiety and nervousness.
Improves the quality of sperm.
Increases sexual desire.

A feature of the amino acid is that for its normal assimilation, certain conditions are necessary in the body.

In particular, the dominant role is played by proper sleep and rest, balanced and proper nutrition, the amount of fluid consumed per day.

Preparations with amino acids for male strength

Definitely, as mentioned above, there are foods that are suppliers of amino acids. However, it is not always possible to enrich your menu with them, which can lead to a shortage of useful components. Therefore, you can pay attention to specialized preparations for men.

"Super Amino 6000 Dymatize Nutrition" is an amino acid complex for men that allows you to maintain nitrogen balance at the required level. It is this aspect that affects the recovery of muscle mass after training. In addition, regular use helps.

"Amino 2000 FitMax" is a complex of amino acids designed not only for professional athletes, but also for ordinary men, whose everyday life is not associated with heavy physical exertion. The choice of amino acid depends on the lifestyle of a man, his diet, problems in the genital area and other nuances.

To solve the problems of an intimate plan, powder helps - a dietary supplement, the properties of which have been clinically proven. A two-week course returns normal potency and a stable erection.