20 amino acids: formulas, table, names

It's not a secret that a person needs a protein to maintain vital activity at a high level - a kind of building material for body tissues; The protein consists of 20 amino acids, the names of which are unlikely to say something to a typical office worker. Everyone, especially if we talk about women, once heard about collagen and keratin - these are proteins that are responsible for the appearance of nails, skin and hair.

Amino acids - what is it?

Amino acids (or aminocarboxylic acids, AMC, peptides) are organic compounds, consisting of 16% amines - organic derivatives of ammonium, which distinguishes them from carbohydrates and lipids. They participate in the biosynthesis of protein by the body: in the digestive system, under the influence of enzymes, all proteins coming in with food are destroyed before the AMC. In total, there are about 200 peptides in nature, but only 20 basic amino acids participate in the construction of the human body, which are divided into interchangeable and irreplaceable; Sometimes there is a third type - semi-replaceable (conditionally replaceable).

Replaceable amino acids

Replaceable are those amino acids that are both consumed with food, and are reproduced directly in the human body from other substances.

• Alanine is a monomer of a large number of biological compounds and proteins. Carries out one of the main ways of glucogenesis, that is, in the liver it turns into glucose, and vice versa. Highly active participant in metabolic processes in the body.
• Arginine - AMK, capable of synthesizing in the body of an adult, but not capable of synthesis in the body of a child. Promotes the production of growth hormones and others. The only carrier of nitrogen compounds in the body. Helps increase muscle mass and reduce fat.
• Asparagine is a peptide that participates in nitrogen metabolism. During the reaction with the enzyme, asparaginase cleaves the ammonium and is converted to aspartic acid.
• Aspartic acid - takes part in the creation of immunoglobulin, deactivates ammonia. It is necessary for failures in the work of the nervous and cardiovascular systems.
• Histidine - used for the prevention and treatment of gastrointestinal diseases; Has a positive dynamic in the fight against AIDS. It protects the body from the harmful effects of stress.
• Glycine is a neurotransmitter amino acid. It is used as a mild sedative and antidepressant. Strengthens the action of certain nootropic drugs.
• Glutamine - in a large volume is part of hemoglobin. Activator of tissue repair processes.
• Glutamic acid - has a neurotransmitter effect, and also stimulates metabolic processes in the central nervous system.
• Proline - is one of the components of almost all proteins. They are especially rich in elastin and collagen, responsible for the elasticity of the skin.
• Serin - AMK, which is contained in neurons of the brain, and also contributes to the allocation of a large amount of energy. It is a derivative of glycine.
• Tyrosine is a component of tissues of animals and plants. Can be reproduced from phenylalanine under the action of the enzyme phenylalanine hydroxylase; The reverse process does not occur.
• Cysteine is one of the components of keratin, responsible for the elasticity and elasticity of hair, nails, and skin. It is also an antioxidant. Can be produced from serine.

Amino acids, not capable of synthesis in the body, are irreplaceable

Irreplaceable amino acids are those that are not capable of being generated in the human body and are able to only come with food.

• Valine - AMK, which is contained in almost all proteins. Increases the coordination of muscles and reduces the sensitivity of the body to temperature changes. Supports the hormone serotonin at a high level.
• Isoleucine is a natural anabolic, which, during oxidation, energizes the muscle and brain tissue.
• Leucine is an amino acid that improves metabolism. It is a kind of "builder" of the protein structure.
• These three AMCs are part of the so-called BCAA complex, which is especially in demand among athletes. Substances of this group act as a source for increasing the volume of muscle mass, reducing fat mass and maintaining good health with particularly intense physical exertion.
• Lysine is a peptide that accelerates the regeneration of tissues, the production of hormones, enzymes and antibodies. Responsible for the strength of the vessels, is contained in muscle protein and collagen.
• Methionine - is involved in the synthesis of choline, the lack of which can lead to increased accumulation of fat in the liver.
• Threonine - gives elasticity and strength to tendons. Very positively affects the heart muscle and tooth enamel.
• Tryptophan - supports the emotional state, as the body is converted into serotonin. It is irreplaceable with depression and other psychological disorders.
• Phenylalanine improves the appearance of the skin, normalizing pigmentation. It supports psychological well-being, improves mood and brings clarity in thinking.

Other methods of classification of peptides

Scientifically, 20 essential amino acids are subdivided, based on the polarity of their side chain, that is, radicals. Thus, four groups are distinguished: nonpolar, polar (but not charged), positively charged and negatively charged.

Non-polar are: valine, alanine, leucine, isoleucine, methionine, glycine, tryptophan, phenylalanine, proline. In turn, asparagine and glutamic acid are classified as polar ones with a negative charge. Polar cells with a positive charge are called arginine, histidine, lysine. To amino acids, which have a polarity, but do not have a charge, they include cysteine, glutamine, serine, tyrosine, threonine, asparagine.

20 amino acids: formulas (table)

Based on this, it can be noted that all 20 amino acids (the formulas in the table above) have carbon, hydrogen, nitrogen and oxygen in their composition.

Amino acids: participation in cell activity

Aminocarboxylic acids are involved in the biological synthesis of protein. Protein biosynthesis is the process of modeling a polypeptide ("poly" - a lot) chain of amino acid residues. The process takes place on the ribosome - the organelle inside the cell responsible directly for biosynthesis.

Information is read from the section of the DNA chain according to the principle of complementarity (A-T, TS-G), when creating mRNA (matrix RNA, or i-RNA - information RNA - identically equal concepts), the nitrogenous base of thymine is replaced by uracil. Further, according to the same principle, tRNA (transport RNA) is created, which transfers amino acid molecules to the site of synthesis. T-RNA is encoded by triplets (codons) (example: UAU), and if you know what nitrogen bases are the triplet, you can find out which amino acid it is carrying.

Food groups with the largest AMC content

In dairy products and eggs are important substances such as valine, leucine, isoleucine, arginine, tryptophan, methionine and phenylalanine. Fish, white meat have a high content of valine, leucine, isoleucine, histidine, methionine, lysine, phenylalanine, tryptophan. Legumes, cereals and cereals are rich in valine, leucine, isoleucine, tryptophan, methionine, threonine, methionine. Nuts and various seeds will saturate the body with threonine, isoleucine, lysine, arginine and histidine.

Below is the content of amino acids in some products.

The greatest amount of tryptophan and methionine can be found in solid cheese, lysine - in rabbit meat, valine, leucine, isoleucine, threonine and phenylalanine - in soy. When drawing up a diet based on the maintenance of AMC in the norm, it is worth paying attention to squid and peas, and the poorest in terms of the content of peptides can be called potatoes and cow's milk.

Lack of amino acids in vegetarianism

The fact that there are such amino acids that are contained exclusively in products of animal origin is a myth. Moreover, scientists have found that the protein of plant origin is absorbed by the human body better than the animal. However, when choosing vegetarianism as a lifestyle, it is very important to monitor the diet. The main problem is that in a hundred grams of meat and in the same number of beans contains a different amount of AMC as a percentage. At first, it is necessary to keep a record of the amino acid content in the food consumed, then this should go to automatism.

How many amino acids should I consume per day

In the modern world, absolutely all foodstuffs contain nutrients necessary for human beings, so do not worry: all 20 protein amino acids safely come from food, and this amount is enough for a person who leads a normal lifestyle and at least a little watching his diet.

The athlete's diet must be saturated with proteins, because without them it is simply impossible to build muscle mass. Physical exercises lead to a colossal consumption of amino acids, so professional bodybuilders are forced to take special supplements. With intensive construction of muscle relief, the amount of proteins can reach up to 100 grams of protein per day, but such a diet is not suitable for daily consumption. Any additive to food implies an instruction with the content of different AMC in a dose, which must be read before the drug is used.

The effect of peptides on the quality of life of an ordinary person

The need for proteins is present not only among athletes. For example, proteins elastin, keratin, collagen affect the appearance of hair, skin, nails, as well as the flexibility and mobility of joints. A number of amino acids affect the metabolic processes in the body, keeping the fat balance at the optimal level, provide enough energy for everyday life. After all, in the process of vital activity, even in the most passive way of life, energy is expended, at least for the realization of breathing. In addition, cognitive activity is also not possible with a shortage of certain peptides; Maintenance of a psychoemotional state is carried out including at the expense of AMK.

Amino acids and sports

The diet of professional athletes involves a perfectly balanced diet that helps maintain muscle tone. The amino acid complexes developed especially for those athletes who work on a set of muscle mass make life very easy.

As it was already written earlier, amino acids are the basic building material of proteins necessary for muscle growth. They are also able to accelerate metabolism and burn fat, which is also important for beautiful muscle relief. With zealous training, it is necessary to increase the intake of AMC because they increase the rate of muscle building and reduce pain after training.

20 amino acids in proteins can be consumed both in the composition of aminocarbon complexes and from food. If you choose a balanced diet, you need to take into account absolutely all grammovki, which is difficult to implement with a heavy workload of the day.

What happens to the human body when there is a shortage or an overabundance of amino acids

The main symptoms of lack of amino acids are: poor health, lack of appetite, brittle nails, increased fatigue. Even with a single AMC, a huge number of unpleasant side effects occur, which significantly worsen the well-being and productivity.

Over-saturation with amino acids can lead to violations in the work of the cardiovascular and nervous systems, which, in turn, is no less dangerous. Symptoms similar to food poisoning may appear, which also does not entail anything pleasant.

In everything you need to know the measure, so adherence to a healthy lifestyle should not lead to an overabundance of certain "useful" substances in the body. As the classic wrote, "the best is the enemy of the good."

In the article we considered the formulas and names of all 20 amino acids, the table of the content of the main AMC in the products is given above.