BRANCH CHAIN AMINO ACIDS OR BCAAS?

Branch Chain Amino Acids or BCAAs?

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We know, you know, that protein is an important part of diet and the “building blocks” of muscle and cells right? But what are the “building blocks” of protein? And why do personal trainers and fitness instructors need to know?

Proteins are structured from “amino acids” and there are 20 amino acids required by human physiology. Amino acids are all different and can be described as combinations of “chains” of letters like the alphabet. Proteins differ from each other according to the number of amino acids and their sequence of amino acids.

Most proteins are large molecules comprised of at least 100 amino acids. Smaller clusters of amino acids are referred to Peptides. Each one is designed differently but can be categorised in 4 different groups.

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“Protein is in every one of the trillion cells in the human body. There would be no life without protein. Water is the only substance more plentiful in the human body. Protein makes up approximately 18-20% of the body’s weight.”

The body needs protein to repair and maintain itself. Every cell in the human body contains protein. It can be found in: skin; muscles, organs and glands. Protein is needed in the diet to help the body repair cells and grow new ones. This “Macro nutrient” is also important for growth and development during childhood, adolescence, and pregnancy. When proteins are digested amino acids are left. The human body requires a number of amino acids to break down food. Amino acids need to be eaten in large amounts for optimal health.

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Sources Of Amino Acids

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There are a number of meat and non meat sources of amino acids. Meat sources (e.g. meat, fish and eggs) plant sources (e.g. soy beans, legumes, nuts and some grains like buckwheat or a seed like quinoa). We do not have to eat meat to meat our daily protein requirements. There are also many supplements out there known as “BCAAs” or branched chain amino acids, given their name for the many different combinations of chains of letters in the different sequences that make each amino acid unique.

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3 Groups Of Amino Acids

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Essential Amino Acids: of the 20 amino acids, 9 are essential to the daily diet because the body is unable to produce them. Only once we have sufficient quantities of essential amino acids can the body produce the remaining non essential amino acids.

Non Essential Amino Acids: These are made by the body from essential amino acids or in the normal breakdown of proteins. They are present in many foods but are not required in the daily diet.

Conditionally Essential Amino Acids: Present in many foods but “not always” required. As long as we consume sufficient (enough) levels of essential amino acids, the liver will synthesise (make) the remaining conditionally essential amino acids.

However during certain conditions and times of life it is important for conditionally essential amino acids to be supplied by the daily diet to ensure good health, adequate intake will protect valuable reserves of essential amino acids. These conditions can be: premature infancy; pregnancy, injuries and wound healing, surgery, sepsis, thermal injury, or fighting infections, known as (catabolic stress or trauma).

Additional Reading: If you are studying your Personal Training Course with us. You will find further information on amino acid groups in your level 3 Personal Training Manuals.

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Summary

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The 9 essential amino acids must be consumed in the daily diet in sufficient amounts. They are important for tissue growth, immune functions, energy production, and nutrient absorption.

If you would like to learn more about nutrition for fitness and exercise to turn your passion into career with a personal training qualification, please visit our website for details on our Diploma in Personal Training.