Everyone knows from chemistry lessons that amino acids are the “building blocks” for building proteins. There are amino acids that our body is able to synthesize on its own, and there are also those that are supplied only from the outside, along with nutrients. Let's look at amino acids (list), their role in the body, and from what products they come to us.
The role of amino acids
Our cells constantly have a need for amino acids. Food proteins are broken down into amino acids in the intestines. After this, the amino acids are absorbed into the bloodstream, where new proteins are synthesized depending on the genetic program and the requirements of the body. We obtain essential amino acids, the list of which is presented below, from foods. The body synthesizes replaceable ones on its own. In addition to the fact that amino acids are structural components of proteins, they also synthesize different substances. The role of amino acids in the body is enormous. Non-proteinogenic and proteinogenic amino acids are precursors of nitrogenous bases, vitamins, hormones, peptides, alkaloids, romediators and many other significant compounds. For example, vitamin PP is synthesized from tryptophan; hormones norepinephrine, thyroxine, adrenaline - from tyrosine. Pantothenic acid formed from the amino acid valine. Proline is a cell protector from many stresses, such as oxidative stress.
General characteristics of amino acids
Proteins are nitrogen-containing high-molecular organic compounds, which are created from amino acid residues, are connected by peptide bonds. In other words, these are polymers in which amino acids act as monomers. The protein structure includes hundreds and thousands of amino acid residues connected by peptide bonds. The list of amino acids that are found in nature is quite large; about three hundred of them have been discovered. According to their ability to form part of proteins, amino acids are divided into proteinogenic (“producing protein”, from the words “protein” - protein, “genesis” - to give birth) and non-proteinogenic. In a living organism, the number of proteinogenic amino acids is relatively small, there are only twenty of them. In addition to these standard twenty, modified amino acids can be found in proteins; they are derivatives of regular amino acids. Non-proteinogenic are those that are not part of the protein. There are α, β and γ. All protein amino acids are α-amino acids, they have a characteristic structural feature that can be observed in the image below: the presence of amine and carboxyl groups, they are connected in the α-position by a carbon atom. In addition, each amino acid has its own radical, which is not the same as all others in structure, solubility and electrical charge.
Types of amino acids
The list of amino acids is divided into three main types, these include:
. Essential amino acids. It is these amino acids that the body cannot synthesize itself in sufficient quantities.
. Nonessential amino acids. The body can independently synthesize this type using other sources.
. Conditionally essential amino acids. The body synthesizes them independently, but in quantities insufficient for its needs.
Essential amino acids. Contents in products
Essential amino acids can be obtained by the body only from food or supplements. Their functions are simply irreplaceable in the formation healthy joints, beautiful hair, strong muscles. What foods contain this type of amino acid? The list is given below:
Phenylalanine - dairy products, meat, sprouted wheat, oats;
Threonine - dairy products, eggs, meat;
Lysine - legumes, fish, poultry, sprouted wheat, dairy products, peanuts;
Valine - grains, mushrooms, dairy products, meat;
Methionine - peanuts, vegetables, legumes, lean meat, cottage cheese;
Tryptophan - nuts, dairy products, turkey meat, seeds, eggs;
Leucine - dairy products, meat, oats, sprouted wheat;
Isoleucine - poultry, cheese, fish, sprouted wheat, seeds, nuts;
Histidine - sprouted wheat, dairy products, meat.
Functions of essential amino acids
All these “building blocks” are responsible for the most important functions of the human body. A person does not think about their quantity, but if there is a lack of them, the work of all systems immediately begins to deteriorate.
Leucine The chemical formula is as follows - HO₂CCH(NH₂)CH₂CH(CH₃)₂. This amino acid is not synthesized in the human body. Included in natural proteins. Used in the treatment of anemia and liver diseases. Leucine (formula - HO₂CCH(NH₂)CH₂CH(CH₃)₂) is required for the body in an amount of 4 to 6 grams per day. This amino acid is a component of many dietary supplements. As a food additive it is coded E641 (flavor enhancer). Leucine controls the level of blood glucose and leukocytes; when they increase, it activates the immune system to eliminate inflammation. This amino acid plays an important role in muscle formation, bone healing, wound healing, and metabolism.
Amino acid histidine- an important element during the period of growth, during recovery from injuries and illnesses. Improves blood composition and joint function. Helps absorb copper and zinc. With a lack of histidine, hearing is weakened and muscle tissue becomes inflamed.
Amino acid isoleucine participates in the production of hemoglobin. Increases endurance, energy, controls blood sugar levels. Participates in the formation of muscle tissue. Isoleucine reduces the effects of stress factors. With its deficiency, feelings of anxiety, fear, restlessness arise, and fatigue increases.
Amino acid valine- an incomparable source of energy, renews muscles, keeps them in good shape. Valine is important for the restoration of liver cells (for example, in hepatitis). With a lack of this amino acid, coordination of movements is impaired, and skin sensitivity may also increase.
Methionine- an essential amino acid for the functioning of the liver and digestive system. It contains sulfur, which helps prevent nail and skin diseases and helps in hair growth. Methionine fights toxicosis in pregnant women. When it is deficient, hemoglobin in the body decreases and fat accumulates in liver cells.
Lysine- this amino acid is an assistant in the absorption of calcium, promotes the formation and strengthening of bones. Improves hair structure, produces collagen. Lysine is an anabolic steroid that helps build muscle mass. Participates in the prevention of viral diseases.
Threonine- increases immunity, improves the functioning of the gastrointestinal tract. Participates in the process of creating collagen and elastin. Prevents fat from being deposited in the liver. Plays a role in the formation of tooth enamel.
Tryptophan is the main responsible for our emotions. The familiar hormone of happiness, serotonin, is produced precisely by tryptophan. When it is normal, your mood improves, sleep normalizes, and biorhythms are restored. It has a beneficial effect on the functioning of the arteries and heart.
Phenylalanine participates in the production of norepinephrine, which is responsible for the body’s wakefulness, activity and energy. It also affects the level of endorphins - joy hormones. Phenylalanine deficiency can lead to the development of depression.
Nonessential amino acids. Products
These types of amino acids are produced in the body during metabolism. They are extracted from others organic matter. The body can automatically switch to create the required amino acid. What foods contain non-essential amino acids? The list is below:
Arginine - oats, nuts, corn, meat, gelatin, dairy products, sesame seeds, chocolate;
Alanine - seafood, egg whites, meat, soy, legumes, nuts, corn, brown rice;
Asparagine - fish, eggs, seafood, meat, asparagus, tomatoes, nuts;
Glycine - liver, beef, gelatin, dairy products, fish, eggs;
Proline - fruit juices, dairy products, wheat, meat, eggs;
Taurine - dairy, produced in the body from vitamin B6;
Glutamine - fish, meat, legumes, dairy products;
Serine - soybean, wheat gluten, meat, dairy products, peanuts;
Carnitine - meat and offal, dairy, fish, red meat.
Functions of nonessential amino acids
Glutamic acid , the chemical formula of which is C₅H₉N₁O₄, is included in proteins in living organisms, is present in some low-molecular substances, and also in a consolidated form. A large role is intended to participate in nitrogen metabolism. Responsible for brain activity. Glutamic acid (formula C₅H₉N₁O₄) during prolonged exercise turns into glucose and helps produce energy. Glutamine plays a big role in increasing immunity, restores muscles, creates growth hormones, and accelerates metabolic processes.
Alanin - most important source energy for the nervous system, muscle tissue and brain. By producing antibodies, alanine strengthens the immune system and is also involved in metabolism organic acids and sugars, is converted into glucose in the liver. Thanks to alanine, acid-base balance is maintained.
Asparagine refers to non-essential amino acids, its task is to reduce the formation of ammonia under heavy loads. Helps resist fatigue, converts carbohydrates into muscle energy. Stimulates immunity through the production of antibodies and immunoglobulins. Aspartic acid balances the processes occurring in the central nervous system, it prevents excessive inhibition and excessive excitation.
Glycine- an amino acid that provides oxygen to the processes of cell formation. Glycine is necessary to normalize blood sugar levels, blood pressure. Participates in the breakdown of fats and in the production of hormones responsible for the immune system.
Carnitine- an important transport agent that moves fatty acids into the mitochondrial matrix. Carnitine can increase the effectiveness of antioxidants, oxidize fats, and promote their removal from the body.
Ornithine is a producer of growth hormones. This amino acid is necessary for work immune system and liver, participates in the production of insulin, in the breakdown fatty acids, in the processes of urine formation.
Proline - participates in the production of collagen, which is necessary for connective tissues and bones. Supports and strengthens the heart muscle.
Serin- manufacturer cellular energy. Helps store glycogen in muscles and liver. Participates in strengthening the immune system, while providing it with antibodies. Stimulates the functions of the nervous system and memory.
Taurine has a beneficial effect on the cardiovascular system. Allows you to control epileptic seizures. Plays an important role in controlling the aging process. Reduces fatigue, relieves the body of free radicals, lowers cholesterol and blood pressure.
Conditionally essential amino acids
Cysteine contributes to the elimination toxic substances, takes part in the creation of muscle tissue and skin. Cysteine is a natural antioxidant that cleanses the body of chemical toxins. Stimulates the functioning of white blood cells. Contained in foods such as meat, fish, oats, wheat, soy.
Amino acid tyrosine helps fight stress and fatigue, reduces anxiety, improves mood and overall tone. Tyrosine has an antioxidant effect, which allows it to bind free radicals. Plays an important role in the metabolic process. Contained in meat and dairy products, fish.
Histidine helps restore tissues and promotes their growth. Contained in hemoglobin. Helps in the treatment of allergies, arthritis, anemia and ulcers. A deficiency of this amino acid can cause hearing loss.
Amino acids and protein
All proteins are created using peptide bonds with amino acids. The proteins themselves, or proteins, are high-molecular compounds that contain nitrogen. The concept of “protein” was first introduced back in 1838 by Berzelius. The word comes from the Greek “primary”, which means the leading place of proteins in nature. Proteins give life to all life on Earth, from bacteria to the complex human body. In nature there are much more of them than all other macromolecules. Protein is the foundation of life. Proteins make up 20% of the body weight, and if you take the dry mass of the cell, then 50%. Availability huge amount proteins is explained by the existence of different amino acids. They, in turn, interact and create polymer molecules. The most outstanding property of proteins is their ability to create their own spatial structure. IN chemical composition The protein always contains nitrogen - approximately 16%. The development and growth of the body completely depend on the functions of protein amino acids. Proteins cannot be replaced by other elements. Their role in the body is extremely important.
Functions of proteins
The need for the presence of proteins is expressed in the following essential functions of these compounds:
Protein plays main role in development and growth, being a building material for new cells.
Protein controls metabolic processes during the release of energy. For example, if the food consisted of carbohydrates, then the metabolic rate increases by 4%, and if it consisted of proteins, then by 30%.
Due to their hydrophilicity, proteins regulate water balance in the body.
They improve the functioning of the immune system by synthesizing antibodies, and they, in turn, eliminate the threat of disease and infection.
Protein in the body is the most important source of energy and building material. It is very important to follow the menu and eat foods containing protein every day; they will provide the necessary vitality, strength and protection. All of the above products contain protein.
Leucine is actively used in dietary supplements for athletes and bodybuilders, as well as in medicines. This substance helps build muscle and burn fat, which has a positive effect on your figure. At good nutrition its quantity is most often sufficient for ordinary person. Let's take a closer look at the importance of this amino acid for the body.
Characteristics and influence
Leucine is one of the essential amino acids for the human body; it is part of proteins and is supplied only with food. This aliphatic amino acid occurs in living cells as an L-optical isomer and has the formula HO2CCH(NH2)CH2CH(CH3)2. 
IN pure form is a colorless powder, poorly soluble in water, but highly soluble in alkaline environment and acids.
It is the most important of the three existing branched chain amino acids (there are also isoleucine and valine). They are also called hydrophobic. What makes it especially popular is its ability to build muscle.
Leucine Processing produced by the liver, but mostly by adipose and muscle tissue. This essential amino acid stimulates protein synthesis, and its intake can slow down muscle degradation and is a catalyst for growth muscle mass and a kind of insurance against their damage.
In addition, leucine provides more energy to the body than glucose and promotes its absorption by the liver. Among all amino acids, it most strongly activates rapamycin kinase, which regulates cell growth in animals. 
Did you know? The first to obtain it was the French chemist and pharmacist Henri Braconneau from animal muscles and hair in 1820. Now quality product synthesized from plant materials (soy) or milk proteins. Until 2010, L-leucine was a food additive E 641 to enhance the taste and smell of foods.
The bioavailability of leucine is more than 96%. The pancreas, liver, spleen, and kidneys participate in its absorption and processing. It is the kidneys that remove its excess.
Main functions and benefits
Leucine performs important functions in the body:
- promotes insulin production;
- participates in metabolic processes proteins and carbohydrates;
- important for growth and normal development muscles;
- protects muscle tissue from decay and injury, heals wounds;
- energetically effective for body cells;
- maintains serotonin levels;
- takes part in the synthesis of protein and hemoglobin.
Its benefits for the human body:
- normalizes blood sugar;
- strengthens the immune system;
- promotes proper muscle development;
- normalizes liver function;
- reduces the risk of obesity;
- reduces fatigue and increases performance;
- has a positive effect on the condition of the skin, reduces the appearance of cellulite and is used in anti-aging programs.
Leucine is used in medicine. It improves clinical condition patients with fasting, oncology, liver diseases, after surgery, injuries, sepsis.
It is prescribed to cancer patients before and after operations, chemotherapy and other specific treatment to correct amino acid imbalance. 
Used in the treatment of anemia, muscle dystrophy, diabetes, Menkes syndrome, polio, renal failure, liver cirrhosis and other liver diseases.
Products - sources of leucine
A large amount of leucine is found in animal products, but vegetarians can also get it from where.
Did you know? Alcohol interferes with the absorption of leucine.
- concentrate soy protein- 4.917 g;
- egg powder - 3.77 g;
- Parmesan cheese - 3.45 g;
- red caviar - 3.06 g;
- soybeans - 2.75 g;
- milk powder - 2.445 g;
- cheese “Poshekhonsky” - 1.96 g;
- - 1.92 g;
- Cheddar cheese, skim cheese- 1.85 g;
- Swiss cheese - 1.84 g;
- peanuts - 1.763 g;
- beans - 1.74 g;
- pink salmon - 1.71 g;
- peas - 1.65 g;
- sea bass, herring, mackerel - 1.6 g;
- turkey meat - 1.59 g;
- pistachios - 1.542 g;
- millet - 1.53 g;
- horse mackerel - 1.54 g;
- Roquefort cheese - 1.52 g;
- beef - 1.48 g;
- - 1.47 g;
- chicken - 1.41 g;
- pike perch, pike - 1.4 g;
- sunflower seeds - 1.343 g;
- - 1.338 g;
- cod, pollock - 1.3 g;
- almonds - 1.28 g;
- - 1.17 g;
- lamb - 1.12 g;
- corn grits - 1.1 g;
- chicken egg - 1.08 g;
- lean pork - 1.07 g;
- hazelnuts - 1.05 g.
So those who want to build muscle or children (for growth) need to include cheeses, nuts (especially peanuts), legumes, seafood and meat in their diet. In vegetables and fruits, mushrooms, the proportion of leucine is very small.
Daily requirement and norm
For a healthy adult daily norm leucine will be 4-6 grams. To cover this need, a person only needs to eat 3 eggs, 200 grams of beef, 100 grams of cottage cheese, and drink a glass of milk or kefir every day.
Important! At high cholesterol It is not recommended to consume dairy products with a fat content higher than 5%, fatty and fried meat (especially red). The cholesterol content in the yolks of chicken eggs is also quite high. It is better to pay attention to nuts (peanuts), seeds, legumes and some types of cereals (millet and corn), and seafood.
For bodybuilders and athletes, this norm is twice as much. For a manual worker and with frequent power loads, it will also be higher.
The daily requirement for the growing body of children is calculated from the norm of this amino acid 0.15 grams per kilogram of the child’s weight.
This is important to consider when planning his diet.
About excess and deficiency
Leucine promotes weight loss and the formation of a beautiful body, but you shouldn’t get too carried away with it.
Even such an important and indispensable amino acid for a living organism is good and healthy when the norms are followed when consuming it.
Excess
Excessive consumption leucine leads to the following consequences:
- nervous disorders (depression, severe drowsiness, headaches);
- liver dysfunction;
- amyotrophy;
- hypoglycemia ( low level blood glucose);
- allergic reactions.
Important! People taking medications with leucine or engaging in physical activity should be aware of the signs of hypoglycemia: muscle tremors, high pressure and arrhythmia, excited nervous reactions, inappropriate behavior, migraine and dizziness, drowsiness, impaired coordination and disorientation, weakness and others.
a lack of
Leucine deficiency especially dangerous for the growing child’s body, since it slows down its growth and physical development. That is why it is so important for children to organize proper nutrition. Its deficiency in adults can lead to obesity and various mental illnesses.
In addition, this can lead to dysfunction of the liver, kidneys, thyroid gland.
A lack of this amino acid can also lead to hypoglycemia and associated negative effects.
Interaction with other substances
Leucine has not had any negative interactions with other substances. Interacting with glucose, it reduces its level in the blood and affects the activity of the pancreas. 
Together with resveratrol, it leads to a reduction in body fat and weight. There is a hypothesis about its synergy with citrulline, which helps build muscle mass.
Role in sports
Since the need for leucine during physical activity increases greatly, this amino acid is often used in dietary supplements for athletes and is actively used in bodybuilding and arm wrestling.
Manufacturers of dietary supplements for athletes initially produced them with the following proportions of leucine, isoleucine, valine - 2:1:1.
But now there is evidence that it is much more rational to use only leucine, since it most strongly affects rapamycin kinase and has the highest anabolic effect. 
This amino acid has a positive effect on the quality of muscle tissue and promotes healing when sports injuries, and its deficiency causes high fatigue. In addition, it promotes fat burning.
A person who is engaged in active exercise and has set himself the goal of building more muscle does not always manage to take this amino acid in sufficient quantity from food.
Did you know? It is best to take leucine before training.
About contraindications and precautions
Leucine is contraindicated in hereditary diseases associated with disruption of its metabolism:
- leucinosis (a urine disease that smells like maple syrup);
- isovaleratacidemia (disease with the smell of sweaty feet).
With these rare genetic disorders Products containing hydrophobic amino acids are completely excluded from the diet. Typically, such diseases are detected in the first weeks of life. For patients in need of therapy with this substance, medications and doses are prescribed by a doctor.
An experienced trainer recommends preparations and doses with this amino acid to athletes. But it is advisable for them to consult a doctor and monitor their condition. 
Normal human existence is impossible without leucine. Its deficiency can cause delayed physical development in children.
There is enough of it in food, but during high physical activity the norm of leucine can double, and athletes often take preparations with this essential amino acid.
An excess of this substance is harmful, so you should consult a doctor when taking it.
Sirtuin
The sirtuin protein (Silent Information Regulator Transcript (SIRT)) is a NAD+ dependent enzyme that is sensitive to the cellular NAD+/NADH ratio and thus to the energy status of the cell. Of these, SIRT1 is a histone deacetylase that can alter the signaling of nuclear p53 proteins (cell cycle regulatory transcription factor), NF-kB (nuclear factor kappa-bi) and FOXO (class O forkhead box transcription factors) and can induce the mitochondrial biogenesis factor PGC-1α. Activation of SIRT1 is thought to be the most common. resveratrol) has a positive effect on life expectancy. Studies on rats have shown that leucine is responsible. beneficial features milk proteins, and this has a positive effect on life expectancy, improved health and reduces the risk of premature death. Results of serum data from patients who consumed a large number of dairy products, showed that such a diet increases SIRT1 activity by 13% ( adipose tissue) and 43% (muscle tissue). Both leucine metabolites (alpha-ketoisocaproic acid and hydroxymethylbutyrate monohydrate (HMB)) are SIRT1 activators in the range of 30-100%, which is comparable to the effectiveness of resveratrol (2-10μM), but requires a higher concentration (0.5 mM). It has been noted that that mitochondrial biogenesis and leucine incubation occurs in fat and muscle cells, and disruption of SIRT1 reduces (but does not eliminate) leucine-induced mitochondrial biogenesis. Leucine metabolites are able to stimulate SIRT1 activity, and this mechanism underlies mitochondrial biogenesis. This mechanism has moderate potency.
Interaction with glucose metabolism
Glucose absorption
Leucine can promote the activation of insulin-induced protein kinase B (Akt), but phosphoinositol 3-kinase PI3K is required to first attenuate and inhibit it. This is the only way leucine preserves insulin-induced Akt activation). Since leucine also stimulates insulin secretion from the pancreas (insulin then activates PI3K), this is essentially of no practical importance. Under conditions where insulin is absent, 2 mM leucine and (to a lesser extent) its metabolite α-Ketoisocaproate appear to promote glucose uptake via PI3K/aPKC (atypical protein kinase C) and independently of mTOR (blocking MTOR does not affect the effect produced). In this study, stimulation is only 2-2.5mM for 15-45 minutes (resistance developed at 60 minutes) and is comparable in strength to physiological concentrations of basal insulin, but 50% less in strength (100 nM insulin). This mechanism of action is similar to that of isoleucine and has similar potency. However, leucine can also interfere with cellular glucose uptake, which is thought to be due to activation of mTOR signaling, which suppresses AMP-dependent kinase (AMPK) signaling (AMPK signaling mediates glucose uptake during periods of low cellular energy and exercise) and acts in concert with mTOR signaling to influence ribosomal protein S6 kinase (S6K). Signaling by MTOR/S6K causes degradation of IRS-1 (the first protein that carries the “signal” of the insulin-induced effect), through activation of proteasomal degradation of IRS-1 or by direct binding to IRS-1. This forms a negative closed-loop control system with insulin signaling feedback. Minimizing the negative effects on IRS-1 promotes leucine-induced glucose absorption, and this negative feedback explains why glucose is absorbed within 45-60 minutes and then suddenly inhibited. Since isoleucine does not have as much effect on mTOR activation and is thus a negative feedback pathway, it is isoleucine that mediates significant glucose uptake into muscle cells. Initially, leucine promotes glucose uptake in muscle cells for approximately 45 minutes, and then the process stops abruptly, which slightly reduces overall effect. This sudden cessation is negative feedback that typically occurs after MTOR activation. Isoleucine is better than leucine at promoting glucose uptake due to less activation of mTOR.
Insulin secretion
Leucine is able to induce insulin secretion from the pancreas through its metabolite KIK. This insulin release is inhibited by other ARCs and two similar amino acids: norvaline and norleucine. Leucine is involved in the induction of insulin secretion, either as a supplement or in combination with glucose (for example, when taking leucine and glucose, there is an increase of 170% and 240%, respectively, and an increase of up to 450% when taking the combination). Despite the comparable potential of leucine and yohimbine, they are not combined due to their parallel mechanisms of action. Leucine is known to stimulate insulin secretion from the pancreas and is therefore the most potent ARC. On an equimolar basis (the same concentration of the molecule inside the cell), leucine has about the same potency as yohimbine, and two-thirds the potency of glucose. Leucine is a positive allosteric regulator of glutamate dehydrogenase (GDH), an enzyme that can convert some amino acids to ketoglutarate (α-ketoglutarate). This increases the cellular concentration of ATP (relative to ADP). An increase in ATP concentration causes an increase in insulin secretion through mechanisms that are independent of mTOR activation. The KIC metabolite can inhibit KATP channels and cause calcium fluctuations in pancreatic beta cells. Calcium release may also affect mTOR (a common target of leucine), and mTOR activation may suppress α2A receptor expression. Since α2A receptors suppress insulin secretion when activated, and overexpression induces diabetes, less expression of these receptors causes a relative increase in insulin secretion. This route is probably the most important from a practical point of view, since the mTOR antagonist of rapamycin can abolish leucine-induced insulin secretion and suppress insulin secretion itself. To stimulate insulin secretion from pancreatic beta cells, leucine works in two ways, the main of which is to reduce the influence of the negative regulator (2a receptors). A decrease in the influence of the negative regulator causes an increase in activity that is not treatable.
Leucine in bodybuilding
Protein synthesis
The main mechanism of action of leucine is stimulation of mTOR activity, and then stimulation of p70S6 kinase activity through PDK1. The p70S6 kinase then positively regulates protein synthesis. In addition, leucine is able to induce the activity of eukaryotic initiation factor (eIF, particularly eIF4E) and inhibits its inhibitory binding protein (4E-BP1), which increases protein translation, which has been confirmed after oral administration of leucine. Modulation of eIF thus enhances muscle protein synthesis driven by p70S6 kinase. Activation of mTOR is a well-known anabolic pathway, the action of which is associated with exercise (activation with a 1-2 hour time delay), insulin and caloric excess. Like other APCs, but unlike insulin, leucine does not stimulate protein kinase B (Akt/PKB) activity, which occurs between the insulin receptor and mTOR, (Akt and protein kinase B/PKB are interchangeable terms). Akt is able to upregulate eIF2B, which also positively promotes muscle protein synthesis driven by p70S6 kinase and, based on the lack of activation of Akt by leucine, is theoretically not as strong as if Akt signaling was activated in the same way as insulin. Activation of mTOR by leucine in humans has been confirmed following oral supplementation, as well as activation of p70S6K kinase. Akt activation studies have failed to detect any changes in human muscle functionality, implying that leucine-induced insulin release from the pancreas (a process that occurs in humans and Akt activation occurs through insulin) may not be relevant. Leucine is able to stimulate mTOR activity and its subsequent signaling of protein synthesis. Although Akt/PKB has a positive effect on mTOR activity (so when Akt is activated, it activates mTOR), leucine can act through a different pathway and activates mTOR without affecting Akt. Regardless, anything that activates mTOR will also affect p70S6 kinase and subsequently muscle protein synthesis. This anabolic effect of leucine has a greater effect on skeletal muscle than on liver tissue; physical exercise(muscle contractions) complement it beneficial effect. Some studies have shown that taking leucine before exercise is more effective than taking it at other times (for sharp increase protein synthesis). Leucine is the most powerful of all amino acids in stimulating muscle protein synthesis.
Atrophy/Catabolism
Leucine is known to promote muscle protein synthesis during low concentrations In vitro, when taken in higher concentrations, leucine can reduce muscle wasting even though the rate of synthesis is stopped. This effect persists in the muscles and has been noted in diseases that have Negative influence on muscles, such as cancer, as well as sepsis, burns and trauma. In these cases, the benefits of taking it depend on the dose.
Hyperaminoacidemia
Hyperaminoacidemia is a term used to refer to excess (hyper) amino acids in the blood (-emia), similarly, hyperleucinemia refers to excess leucine. Studies have shown that in older adults, leucine increases muscle protein synthesis independent of hyperaminoacidemia.
Sarcopenia
Sarcopenia is characterized by a decrease in protein content and an increase in fat content in skeletal muscle that occurs with age. One of the reasons for the occurrence of sarcopenia is a decrease in the metabolic response to the preservation of the muscle effect of L-leucine, which occurs with cellular aging. Negative Impact This effect can be minimized by adding L-leucine to foods containing protein.
Interactions with nutrients
Carbohydrate (carbohydrate)
When the insulin receptor is activated, it can activate mTOR indirectly through Akt. While Akt has a positive effect on protein synthesis driven by S6K1 kinase (which is activated during mTOR activation), leucine supplementation does not directly affect Akt activation the way insulin does in vitro. It has been noted that leucine infusion in humans does not significantly affect Akt activation in skeletal muscle, i.e., leucine-induced insulin secretion is not sufficient to stimulate Akt. Leucine interacts with metabolized glucose and lowers blood glucose levels and then affects the secretion of insulin from the pancreas. Interestingly, leucine does not combine with yohimbine in inducing insulin secretion due to parallel mechanisms of action. Leucine interacts with dietary carbohydrates and affects the activity of insulin secretion from the pancreas, and also interacts with insulin, which affects muscle protein synthesis.
Resveratrol
Resveratrol is a phenolic substance that is known to interact with sirtuin (mainly SIRT1), which is identical to leucine. The 0.5 mM KIC and HMB metabolites can induce SIRT1 to 30-100% of baseline levels, which is comparable to the activity of resveratrol at 2-10 μM. This is despite the fact that the combination of leucine (0.5 mM) or HMB (0.5 µM) and resveratrol (200 nM) is able to synergistically induce SIRT1 and SIRT3 activity in adipocytes (fat cells) and skeletal muscle cells. KIC is a more potent stimulant than HMB and interacts better with leucine than with HMB (possibly indicating KIC metabolism). When rats are fed a mixture of leucine (24 g/kg, up to 200% of the basal diet) or HMB (2 or 10 g/kg) with resveratrol (12.5 or 225 mg/kg) and then sacrificed in the fasted state, there is a decrease in fat mass and body weight is also synergistic. It was noted that incubation of resveratrol with leucine or HMB actually increased AMP-dependent kinase activity (42-55%, respectively) and promoted a small (18%) increase in fat oxidation, despite incubation with 5 µM glucose. The interaction of resveratrol and leucine (incubated or ingested) through activation of SIRT1 has a positive effect on mitochondrial biogenesis.
Citrulline
Citrulline may restore the rate of muscle protein synthesis and muscle function during aging and poor nutrition in rats, which is mediated through the mTORC1 pathway and is disrupted by the mTORC1 inhibitor known as rapamycin). It was not possible to significantly change the rate of leucine oxidation or protein synthesis in humans by supplementing with 0.18 g/kg citrulline for a week, but in other cases the same dose improves nitrogen balance in the human body in a fed state. The reason for this discrepancy is unknown. There is not much evidence for a direct activating effect of citrulline on mTOR, but it weakly induces proteins downstream of mTOR activation (including 4E-BP1) to levels below leucine. Citrulline has not yet been clinically proven to increase mTOR signaling, as its benefit is dependent on mTOR, in which case citrulline should be synergistic with leucine. Citrulline may signal leucine through mTOR, suggesting that they are synergistic. The effect of using this mixture by weightlifters has not yet been studied, so synergism is currently only an unconfirmed hypothesis.
Safety and toxicity
In a small study in which 5 healthy subjects were given stepwise doses of up to 1,250 mg/kg leucine (25 times the expected average body requirement for leucine), it was noted that oral doses of 500-1,250 mg caused an increase in serum ammonia, from -which is why the upper limit limit was set at 500 mg/kg (for a person weighing 150 pounds (68 kg) - 34 g).
Food supplement
How food supplement, L-leucine has an E number of E641 and is classified as a flavor enhancer.
Availability:
List of used literature:
Nutr Metab (Lond). 2012 Aug 22;9(1):77. doi:10.1186/1743-7075-9-77. Synergistic effects of leucine and resveratrol on insulin sensitivity and fat metabolism in adipocytes and mice. Bruckbauer A1, Zemel MB, Thorpe T, Akula MR, Stuckey AC, Osborne D, Martin EB, Kennel S, Wall JS.
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The human body is a small chemical plant in which chemical processes occur every second that promote growth and development. The synthesis of “building materials” requires many components, one of which is protein. And it is amino acids that are the most important part of protein compounds. And proteins, in turn, make up the bulk of the dry matter of the cell. Therefore, it is very important to know which foods contain amino acids.
Amino acids. What are they and why are they needed?
Our body is made up of proteins or proteins. Amino acids are the structural components of these complex compounds. All amino acids are divided into two groups: essential, which come from food, and non-essential, which human body able to synthesize itself.
Of the 20 amino acids, 8 form the group of essential amino acids. They are responsible for the growth and development of the body, which is especially important in childhood. But not only parents of young children should know which foods contain amino acids. Every person needs these essential elements to enter the body with food.
In addition, each of the essential amino acids performs its own function in the body. Lysine and tryptophan provide the body with growth and play a very important role in the formation of neurotransmitters, and also controls the functioning of the adrenal glands. The functioning of the thyroid gland is controlled by isoleucine and leucine. A lipid metabolism regulate methionine.
If you are a supporter separate power supply, you probably won't like what you're about to learn. After all, amino acids are found in proteins of both plant and animal origin. And we need to know how to combine them correctly so that they benefit our body.
Each of your meals should be prepared from foods containing amino acids in the required quantities.
Making the right menu
And so, we already know that our body must receive 8 essential amino acids with food, preferably every day. After all, their deficiency will soon make itself felt by serious health problems. It is necessary to find out which foods contain essential amino acids in order to properly formulate a diet.
And to do this, let's look at each essential amino acid separately: what it is responsible for and in what products to look for it.
| No. | Product | Amino acid content 100 gr. product |
| Leucine – if there is a deficiency, liver problems and anemia occur. | ||
| 1. | Soybeans | 2.8 gr. |
| 2. | Hard cheese | 2.2 gr. |
| 3. | Seafood | 1.8-1.4 gr. |
| 4. | Legumes | 1.9-1.6 gr. |
| 5. | Nuts | 1.7-1.1 gr. |
| 6. | Meat | 1.8-1.2 gr. |
| 7. | Fish | 1.6-1.4 gr. |
| 8. | Cereals | 1.5-0.9 gr. |
| 9. | Eggs | 1.1 gr. |
| Isoleucine – hemoglobin synthesis, participation in energy processes, increases stress resistance, reduces fatigue | ||
| 1. | Soybeans | 1.8 gr. |
| 2. | Hard cheese | 1.5 gr. |
| 3. | Legumes | 1.1 gr. |
| 4. | Meat | 1.1 gr. |
| 5. | Fish | 0.9 gr. |
| 6. | Nuts | 0.7 gr. |
| Valine has a tonic effect on the body, maintains and strengthens normal muscle tone | ||
| 1. | Soybeans | 2.1 gr. |
| 2. | Legumes | 1.3 gr. |
| 3. | Meat | 1.1 gr. |
| 4. | Nuts | 1-0.7 gr. |
| 5. | Fish and seafood | 0.9 gr. |
| 6. | Eggs | 0.9 gr. |
| 7. | Cereals | 0.7 gr. |
| Lysine strengthens the immune system, promotes bone growth and collagen production | ||
| 1. | Soybeans | 2.1 gr. |
| 2. | Hard cheese | 1.95 gr. |
| 3. | Meat | 1.4-1.9 gr. |
| 4. | Fish | 1.5-1.9 gr. |
| 5. | Legumes | 1.5-1.7 gr. |
| 6. | Cottage cheese | 1 gr. |
| 7. | Soft cheese | 0.9 gr. |
| 8. | Eggs | 0.9 gr. |
| Methionine – increases the level of antioxidants, has detoxification ability, prevents the deposition of excess fats | ||
| 1. | Cheese | 0.5-0.6 gr. |
| 2. | Meat | 0.4-0.6 gr. |
| 3. | Fish and seafood | 0.5-0.6 gr. |
| 4. | Soybeans | 0.5 gr. |
| 5. | Legumes | 0.3-0.4 gr. |
| 6. | Eggs | 0.4 gr. |
| Threonine – promotes the removal of toxins, participates in the synthesis of collagen and elastin | ||
| 1. | Soybeans | 1.4 gr. |
| 2. | Legumes | 0.8-1 gr. |
| 3. | Fish | 0.9-1.1 gr. |
| 4. | Cottage cheese and cheese | 0.8-1 gr. |
| 5. | Meat | 0.7-0.9 gr. |
| 6. | Seafood | 0.8 gr. |
| 7. | Eggs | 0.6 gr. |
| 8. | Nuts | 0.6 gr. |
| Tryptophan – “responsible” for good mood, activity and mental abilities | ||
| 1. | Mozzarella cheese | 0.5 gr. |
| 2. | Soybeans | 0.5 gr. |
| 3. | Hard cheese | 0.3 gr. |
| 4. | Legumes | 0.3 gr. |
| 5. | Fish, meat and eggs | 0.2 g each |
| Phenylalanine – stimulates brain function, the production of endorphins, improves memory and mental abilities | ||
| Soybeans | 1.6 gr. | |
| Legumes | 1.3-1.5 gr. | |
| Nuts | 1-1.3 gr. | |
| Fish | 0.8-1 gr. | |
| Cheese | 1-1.2 gr. | |
| Meat | 0.7-1 gr. | |
| Eggs | 0.7 gr. | |
To be absolutely precise, there is also a third group of amino acids, which are called conditionally essential. This:
- arginine;
- histidine;
- cystine;
- tyrosine
They are synthesized by the adult body healthy person in the right quantity. But for children, adolescents and the elderly it is vital to get them from food.
Proteins are involved in the structure of cells and provide us with energy. With their help, essential amino acids enter our body. In order for the body to function and develop, a person needs a supply of 20 amino acids. Let's try to figure out which foods contain amino acids and in what quantity they should be consumed.
The role of amino acids for the human body
In total, there are 150 amino acids in nature. For normal functioning The human body needs about 20 amino acids. Essential amino acids enter our body with the food we eat. To avoid deficiency, you need to know which foods contain amino acids.
Essential amino acids
- Methionine
- Tryptophan
- Valin
- Threonine
- Leucine
- Phenylalanine
- Isoleucine
- Lysine
- Cysteine
- Tyrosine
Purpose of essential amino acids
- Methionine. A very important amino acid that is responsible for the processing of fats in the body. Thanks to it, fatty liver and atherosclerosis do not occur. Methionine improves digestion and reduces muscle pain. When the amino acid enters the body, protection against radiation and free radicals occurs. Methionine is necessary for the absorption of nutrients by the body and is involved in the synthesis of glucose.
- Tryptophan. A deficiency of this amino acid can cause diabetes and oncological diseases. Tryptophan is involved in the production of niacin, which is necessary for insomnia, depression and frequent stress. Tryptophan is also important for the heart and growth hormone production.
- Valin. This amino acid ensures the restoration of damaged tissues and muscles. With its help, normal nitrogen exchange is carried out. Valine is especially important for athletes and after muscle damage. Valine also lowers blood sugar and promotes the production of growth hormone. Supports serotonin levels. With a lack of valine, disorders of the nervous system and coordination of movements occur.
- Threonine. Essential for protein metabolism, the immune system, growth and production of collagen and elastin. Participates in the production of hormones and has a direct effect on metabolism.
- Leucine. It protects muscles and supplies energy to our body. With its help, tissues are restored after serious stress. Growth hormone is produced. Helps lower cholesterol and blood sugar levels. Deficiency leads to a decrease in body weight and disruption of the thyroid gland.
- Phenylalanine. An amino acid that is essential for Have a good mood. Improves learning abilities, memory and has appetite suppressant properties. The amino acid is necessary for the functioning of the thyroid gland.
- Isoleucine. Provides the body with energy, participates in the production of hemoglobin, and also regulates blood sugar levels. Necessary for growth.
- Lysine. Important for the skeletal system and growth. Thanks to lysine, calcium is absorbed, which is especially important for children. Necessary for the production of hormones, metabolism and absorption of nutrients.
- Cysteine. Plays an important role in the production of taurine, which is necessary for fat metabolism substances. Is a source of glucose. Protects the body from free radicals and removes toxins.
- Tyrosine. Lack of amino acid leads to dementia. Tyrosine is necessary for the production of most hormones and normal functioning of the thyroid gland.
Table of amino acid content in foods
Chastnosti.com magazine advises making your diet as varied as possible. Now you know which foods contain essential amino acids, and you can include them in your diet as often as possible.