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Essential amino acids: a master recipe for athletes

Essential amino acids are crucial for the functioning of the body. There are 10 essential ones, such as leucine and tryptophan, that we must obtain from the diet. These protein building blocks are essential for protein synthesis and play a vital role in biological processes.

Essential amino acids: a master recipe for athletes Essential amino acids: a master recipe for athletes


We have all heard about the importance of amino acids. These molecules are essential for the proper functioning of our body. But what makes them so special? Let's dive into the microscopic world of these powerful substances!

The Dance of Biomolecules
There are many amino acids, but only 20 are essential for the formation of proteins. These small bricks combine with each other to give rise to biomolecules that regulate the growth, repair and structure of all living cells. Imagine that you are the orchestra conductors who coordinate the symphony of life.


Essentials vs. Non-Essential
Amino acids are divided into two categories: essential and non-essential. The essential ones are those that our body cannot produce on its own, so we must acquire them through food. The non-essential ones, on the other hand, can be synthesized internally without problems.

The Magnificent Eight
Within the essential amino acids, there is a group of eight that deserve special applause. They are like nutritional superheroes:

  • Valine: Valine is like the starter for protein synthesis.
  • Leucine: This amino acid is the master builder of muscle tissue.
  • Isoleucine: Imagine it is the scaffolding that holds everything in place.
  • Lysine: Lysine is like the glue that holds proteins together.
  • Threonine: This amino acid is the architect of cellular structure.
  • Tryptophan: Tryptophan is like the artist who paints landscapes in our brain.
  • Phenylalanine: Imagine it is the creative spark behind protein synthesis.
  • Methionine: Methionine is like the repairman that keeps everything in good condition.
  • Histidine: The Wild Card


Although it is not always given the spotlight, histidine is also important, especially during childhood growth. It's like the joker in a game of cards: sometimes necessary, sometimes surprising.

The Power of Amino Acids
These microscopic heroes not only break down food, but are also a source of energy, promote muscle gain, and participate in tissue repair and growth. Therefore, it is not surprising that athletes use them as dietary supplements to enhance their performance.

So you already know! The next time you see a banana, remember that it is also made up of amino acids. Take care of those muscles and cells with nature's master recipe!

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  • [6] Paredes S, Barriga C, Reiter R, Rodríguez A. Assessment of the Potential Role of Tryptophan as the Precursor of Serotonin and Melatonin for the Aged
    Sleep-wake Cycle and Immune Function: Streptopelia Risoria as a Model. International Journal of Tryptophan Research . 2009 , 2, 23?36.
  • [7] Civitelli R, Villareal DT, Agnusdei D, et al. Dietary L-lysine and calcium metabolism in humans. Nutrition. 1992 , 8 (6), 400-405.
  • [8] Martínez, Y., Li, X., Liu, G. et al. The role of methionine on metabolism, oxidative stress, and diseases. Amino Acids . 2017 , 49, 2091?2098.
  • [9] Kidd M, T., Nutritional considerations concerning threonine in broilers. World's Poultry Science Journal , 2000, 56 (2), 139 ? 151.
  • [10] Kessler A, T., Raja A. Biochemistry, Histidine. StatPearls . 2022 .

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