Essential amino acids – you can't do without them
Have you ever wondered why your muscles tire easily during training if you don't consume enough protein-rich foods? Essential amino acids are the reason. We explain the function of these small compounds in the body.
from Paulina
The devil is in the details, as essential amino acids prove every day. Even if you eat plenty of vitamins and minerals daily, your daily nutritional needs aren't fully met without these amino acids. We'll explain why you can't do without essential amino acids, what functions they have, and in which foods they can be found.
What exactly are amino acids?
Our bodies are essentially miniature chemical laboratories, assembling various chemical compounds into a larger whole. Amino acids, in particular, are compounds that consist of three core components:
- an amino group with nitrogen (N)
- a carboxylic acid group with carbon (C)
- and a carboxylic acid group with oxygen (O)
The NCO combination is quite something. After all, amino acids are, among other things, fundamental building blocks for proteins . The corresponding amino acids for protein synthesis are also known as proteinogenic amino acids. As components of proteins, they are essential for a number of vital bodily functions, and in particular for cell function .
Furthermore, certain metabolic disorders such as phenylketonuria and deficiency diseases such as kwashiorkor are also associated with a disturbed amino acid balance. Symptoms range from organ dysfunction to severe growth and intellectual developmental disorders.
Protein building blocks with VIP status: essential amino acids
There are now over 400 different amino acids in total, in which the nitrogen-containing amino acids and carbon- or oxygen-containing carboxylic acids are combined in different ways. Each amino acid therefore has its own unique combination code.
The good news is that the human body only needs 20 of these codes for protein synthesis . It can even "program" twelve of them, the so-called non-essential amino acids, and thus produce them independently.
The catch: Our bodies' IT skills aren't sufficient for the remaining eight amino acid codes. These are the essential amino acids. Since they aren't part of our bodies' standard building blocks, you have to obtain them from external food sources through your diet .
Why essential amino acids are so important
Ensuring you get enough of your daily essential amino acids is incredibly important for your health. These eight essential amino acids, which our bodies cannot produce themselves, perform vital functions in our cells .
- blood cells
- skin cells
- Immune cells
- Muscle cells
- nerve cells
No cell group can function without essential amino acids. Furthermore, you also need them for your metabolic function and hormonal balance .
Daily requirement of essential amino acids
Depending on the type of essential amino acid, your body needs different amounts of the "Notorious Eight" daily to function properly. Here's a brief overview of the WHO's recommended daily intake:
| Essential amino acid | Daily requirement per kg body weight |
| Isoleucine | 20 mg |
| Leucin | 39 mg |
| Lysine | 30 mg |
| Methionine | 15 mg |
| Phenylalanine | 25 mg |
| Threonine | 15 mg |
| Tryptophan | 4 mg |
| Valin | 26 mg |
There are two other essential amino acids called arginine and histidine. However, they only need to be taken in certain situations, such as during childhood growth phases or during recovery from a serious illness.
Functions of essential amino acids
The effects of essential amino acids on your health are sometimes quite specific. Your muscles, in particular, can hardly function without them. But other bodily functions and even your mood also depend on an adequate supply of these amino acids, as the following overview shows:
This essential amino acid is a key building block for muscle proteins. These regulate the regeneration of muscle cells and muscle tissue , and are therefore indispensable for muscle growth. Furthermore, isoleucine provides muscle cells with additional energy, especially during prolonged periods of fasting.
Leucine is important for the synthesis of muscle and liver proteins . This essential amino acid also regulates blood sugar levels by stimulating insulin release. Furthermore, leucine supports the body's healing processes and is considered an anti-stress agent because it inhibits the release of the stress hormone cortisol.
Lysine is found specifically in the structural proteins of collagen fibers and ensures firm connective tissue . Therefore, if you desire naturally beautiful skin, strong fingernails, and full hair, you should consume sufficient amounts of this essential amino acid daily.
This amino acid is, so to speak, a core amino acid. Methionine is essential for initiating the body's own protein synthesis and is therefore the most essential of all essential amino acids . Methionine also contributes to the production of the hormone adrenaline and the muscle protein creatine, as well as to the body's detoxification processes. This amino acid is therefore important for a detox program as well as for targeted muscle training.
Phenylalanine is needed by the body to produce the amino acid tyrosine , which in turn serves as an important building block for numerous hormones, bodily substances, and enzymes. These include, for example, the thyroid hormone thyroxine, the "happiness hormone" dopamine, and the skin pigment melanin. Phenylalanine also regulates blood pressure and nervous system function and increases performance.
This amino acid is an essential building block for structural proteins in nerve and immune cells . Furthermore, threonine is involved in metabolic and enzymatic processes that, among other things, ensure strong bones and teeth.
This amino acid is considered a precursor to vitamin B3 and stimulates the release of serotonin in the body. It is therefore a natural antidepressant that promotes a good mood and is even used medically for this purpose.
Valine, like leucine and isoleucine, is a valuable nutrient for muscles. It serves as an energy source for muscle cells, thus keeping them fit. Because it also serves as a building block for protein-based neurotransmitters, it is of particular importance for the exchange of information and the transmission of stimuli between nerve cells .
Essential amino acids in food
Essential amino acids are found primarily in protein-rich foods . It's worth noting that these don't necessarily have to be animal products with high protein content , such as meat or fish. Many plant-based foods (especially grains) are also rich in essential amino acids, which should be particularly good news for vegans and vegetarians.
- Buckwheat
- Peas
- oatmeal
- pumpkin seeds
- corn
- Brown rice
- Quinoa
- sesame
- Soybeans/Tofu
- whole grains
- Walnuts
- Wheat
- eggs
- poultry
- herring
- Cow's milk
- Salmon
- beef
- Ham
- pork
All included: Essential amino acids in SHEKO shakes
If you're ever struggling to meet your daily requirements of essential amino acids, SHEKO has you covered. Our shakes boast a superb nutritional profile, containing all eight essential amino acids . They therefore offer an ideal solution for busy days when you barely have time to choose the right foods.
If you prepare 18 g of our SHEKO Coconut Shake Powder according to the instructions with 275 ml of milk (1.5% fat), it contains:
- L-Isoleucine: 1.07 g
- L-Leucine: 2.05 g
- L-Lysine: 1.73 g
- L-Methionine: 0.59 g
- L-Phenylalanine: 0.99 g
- L-Threonine: 0.95 g
- L-Tryptophan: 0.26 g
- L-Valine: 1.35 g
In many cases, this covers almost the entire daily requirement of essential amino acids, as the following calculation example shows:
- Weight: 65 kg
- Daily requirement of leucine per kg of body weight: 39 mg
- Daily requirement of leucine for a body weight of 65 kg: 39 mg x 65 = 2535 mg (2535 g)
- L-Leucine content in SHEKO coconut shake: 2.05 g
If you also eat a light meal with whole grain products, nuts, legumes or some fish, you're all set for the day.
Conclusion: Essential amino acids need to be found.
Checking the nutritional information of various foods in the supermarket can really pay off, especially when it comes to essential amino acids. As building blocks of important structural proteins, neither your nerves and muscles, nor your metabolism, hormonal balance, or immune system can function in the long term without essential amino acids.
Fortunately, the search for essential amino acids can be narrowed down to a few specific food groups. Protein-rich foods like fish, whole grains, nuts, and legumes are particularly rich in these essential amino acids. And if you're in a hurry, our delicious SHEKO shakes have already captured these micronutrients for you.
FAQ about essential amino acids
That was a mini chemistry lesson. For those who glanced out the window, here's a recap of the most important points about essential amino acids:
What are essential amino acids?
How many essential amino acids are there?
You should consume the following eight essential amino acids daily:
- Isoleucine
- Leucin
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valin
In addition, there are arginine and histidine, which only become important in specific situations during particular developmental phases or extreme regeneration processes. In total, there are ten essential amino acids.
