John Myers
Phenylalanine, tryptophan, and lysine: These cryptic terms hide essential amino acids for the body. We have to get these protein-building blocks from food in order to survive. You can find out which foods they are found in here.
The Best Amino Acid Foods
Amino acids are the building blocks of protein, which makes up 17 percent of our body. The chemical compounds are divided into 20 different types according to their structure. Eight of these are essential amino acids, which means that the body cannot produce them itself and depends on a regular supply. This includes
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
The remaining twelve amino acids – such as arginine – are produced by the healthy organism itself. If the body is not sufficiently supplied with essential amino acids, serious deficiency symptoms can occur. The protein building blocks are involved, among other things, in the regulation of blood sugar levels and blood pressure, in enzyme and connective tissue development, in metabolism and in muscle building, which is why they play a major role in nutrition in weight training. However, it has not been scientifically proven that amino acids contribute to weight loss.
How many amino acids does the body need?
Nothing works in the body without amino acids – we have summarized more information about the effects of amino acids for you. Now you don’t have to grab the protein powder and provide artificial supplies. The requirement can be met with a balanced diet. The German Society for Nutrition (DGE) currently estimates this at 0.8 g per kg of body weight for adults aged 19 and over, and at 1.0 g for seniors aged 65 and over. Certain groups of people, such as pregnant women, breastfeeding women, and those who exercise intensively, need a little more amino acids.
How to meet the need
In principle, protein-rich foods also contain many amino acids. However, animal and vegetable protein sources differ in terms of their amino acid profile. Food of animal origin usually contains all eight essential protein building blocks, while plant-based foods only cover a part. Therefore, the DGE recommends vegetarians and vegans to select amino acid foods in such a way that the entire spectrum is covered. The professional society cites the combination of grain and legumes as an example: grain low in tryptophan and threonine is rich in methionine, while lentils, peas, and the like are the opposite – a lentil curry pot with rice or pea soup with bread are good ideal pairings.
Put these amino acid foods on the menu
If you want to get as many amino acids as possible out of foods containing protein, we particularly recommend:
- Meat and sausages
- Wheat germ
- Soybeans
- Lenses
- Eggs
- Cheese
- Oatmeal
- Quinoa
- Nuts
- Fish
- Yoghurt and buttermilk
- Hemp seeds (healthy also because of their fiber content)
If you have a special need for certain indispensable protein building blocks, it is worth studying the exact composition of these amino acid foods. For example, oatmeal, walnuts, eggs, and cheese contain blood sugar-regulating valine, while legumes contain lysine, which is important for maintaining muscle and connective tissue.
