Amino acids, what are we discussing?
Amino acids are the building blocks of protein. Twenty amino acids are necessary to build various proteins used in the growth, repair and maintenance of body tissues. Eleven of these amino acids can be produced by the body itself, while the other nine (called essential amino acids) must come from food. Essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Another amino acid, histidine, is considered semi-essential because the body does not always require dietary sources of it. Amino acids are unnecessary arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine and tyrosine. Other amino acid carnitine, which is used by the body in other ways to produce proteins and is often used in therapy.
Where are they?
Foods of animal origin such as meat and poultry, fish, eggs and dairy products are the richest dietary sources of essential amino acids. Plant sources of protein are often deficient in one or more essential amino acids. However, these deficiencies were corrected by eating a wide variety of plant foods. For example, cereals low in lysine, whereas beans provide an excess of lysine. It was previously believed that for vegetarians get sufficient amounts of protein, all essential amino acids must be "balanced" at each meal. For example, a grain and a bean that should be eaten the same meal. However, recent research showed that while consuming a proper mix of amino acids is important, it is not necessary to consume all the same meal.1
The vast majority of Americans eat more than enough protein and more than enough of each essential amino acid for normal use. Dieters some strict vegetarian body builders, and eating too few calories may not consume sufficient amounts of amino acids. In these cases, the body will break down protein in muscle tissue and use amino acids to meet the needs of several important organs or simply do not build more muscle mass despite increasing exercise.
How much is usually taken?
Nutrition experts recommend that protein, as a source of amino acids, must be taken into account for 10-12% of calories in a balanced diet. However, the requirements for protein are affected by age, weight, health status, and other factors. On average, the average adult needs about 0.36 grams of protein per kilogram of body weight. Using this formula, a 140-pound person would need 50 grams (less than 2 ounces) of protein per day. An appropriate range of protein intake for healthy adults may be as low as 45 to 65 grams per day. Some athletes are more amino requirements.2 Most American adults eat about 100 grams of protein per day, roughly twice what their bodies need and at least as much as any athlete requires.
Individual amino acid supplements are recommended by doctors for specific purposes, such as lysine for herpes or phenylalanine for pain.
There are no side effects or interactions?
Most diets provide more protein than your body needs, the excess nitrogen must be excreted as urea in urine. Excess nitrogen has been linked in some studies with reduced kidney function in the elderly. Most but not all studies have found that when people have kidney failure, limiting protein consumption lowers the rate of decline in kidney function.3
Excessive protein intake can also increase calcium excretion, and some evidence has linked diets rich in protein and osteoporosis, 4 particularly in animals protein.5 On the other hand, some protein is necessary for bone formation. A double-blind study showed that elderly people whose diets provided slightly less than the recommended amount of protein suffered less bone loss if they consumed an additional 20 grams of protein per day.6 A doctor can help people to assess protein intake.
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