Your complete guide to understanding amino acids.
Their categories and individual qualities, plus how to properly source and balance them.
Thread🧵
Their categories and individual qualities, plus how to properly source and balance them.
Thread🧵
Amino acids are a very important topic yet often a very neglected one from a holistic perspective.
For example, you often hear about the benefits of X amino acid, but you rarely hear about what amino acids actually are, why they matter, where to get each one, and how to properly
For example, you often hear about the benefits of X amino acid, but you rarely hear about what amino acids actually are, why they matter, where to get each one, and how to properly
balance them.
This is what we are going to do in this thread.
First of all, what are amino acids?
This is actually very simple, amino acids are organic compounds containing amine, carboxyl, and a side chain.
That’s it.
So the major elements of them are carbon, hydrogen,
This is what we are going to do in this thread.
First of all, what are amino acids?
This is actually very simple, amino acids are organic compounds containing amine, carboxyl, and a side chain.
That’s it.
So the major elements of them are carbon, hydrogen,
nitrogen, and oxygen.
About 500 amino acids are known and can be classified in many ways.
We can classify them for example according to the locations of the core structural functional groups (as alpha, beta, gamma or delta amino acids), we can classify them based on their
About 500 amino acids are known and can be classified in many ways.
We can classify them for example according to the locations of the core structural functional groups (as alpha, beta, gamma or delta amino acids), we can classify them based on their
side chain group type (R group) ( −CH2OH, −CH2OCH3, −CO2H, −CN, −CH2Cl, −CHO, −COCH3), based on their polarity (polar, nonpolar, positively charged, or negatively charged) and side chain/R group distribution in protein.
Now here are the most common categories of amino acids that you’ll probably come across at some point and you’ll need to know which ones are in each category.
Number 1: Simple amino acids
This category includes:
•Glycine
•Alanine
•Valine
•Leucine
•Isoleucine
Number 1: Simple amino acids
This category includes:
•Glycine
•Alanine
•Valine
•Leucine
•Isoleucine
which have no functional group in their side chain.
Number 2: Heterocyclic amino acids
This category includes:
•Tryptophan
•Histidine
•Proline
which have a side chain ring that possesses at least one atom other than carbon.
Number 2: Heterocyclic amino acids
This category includes:
•Tryptophan
•Histidine
•Proline
which have a side chain ring that possesses at least one atom other than carbon.
Number 3: Hydroxy amino acids
This category includes:
•Serine
•Threonine
whose side chain has a hydroxyl group.
Number 4: Aromatic amino acids
This category includes:
•Tyrosine
•Phenylalanine
which have benzene ring in their side chain.
This category includes:
•Serine
•Threonine
whose side chain has a hydroxyl group.
Number 4: Aromatic amino acids
This category includes:
•Tyrosine
•Phenylalanine
which have benzene ring in their side chain.
Number 5: Sulfur-containing amino acids
This category includes:
•Cysteine
•Methionine
•Homocysteine
•Taurine
which have sulfur in their side chain.
Number 6: Amine group-containing amino acids
This category includes:
•Asparagine
•Glutamine
in which one of carboxyl
This category includes:
•Cysteine
•Methionine
•Homocysteine
•Taurine
which have sulfur in their side chain.
Number 6: Amine group-containing amino acids
This category includes:
•Asparagine
•Glutamine
in which one of carboxyl
group has been transformed into an amide group.
Number 7: Branched-chain amino acids
This category includes:
•Leucine
•Isoleucine
•Valine
which have aliphatic side-chains.
Number 8: Acidic amino acids
This category includes:
•Aspartic acid
•Glutamic acid
which have
Number 7: Branched-chain amino acids
This category includes:
•Leucine
•Isoleucine
•Valine
which have aliphatic side-chains.
Number 8: Acidic amino acids
This category includes:
•Aspartic acid
•Glutamic acid
which have
carboxyl group in their side chain.
Number 9: Basic amino acids
This category includes:
•Lysine
•Arginine
which contain amino group in their side chain.
Number 10: Amino acids with non-polar R group
These can be further broken down and usually are, into aliphatic ones
Number 9: Basic amino acids
This category includes:
•Lysine
•Arginine
which contain amino group in their side chain.
Number 10: Amino acids with non-polar R group
These can be further broken down and usually are, into aliphatic ones
and aromatic ones.
Aliphatic ones include: alanine, valine, leucine, Isoleucine and proline.
Aromatic ones include: phenylalanine, tryptophan and methionine.
Number 11: Amino acids with polar but uncharged R group which include: glycine, threonine, serine, tyrosine, cysteine,
Aliphatic ones include: alanine, valine, leucine, Isoleucine and proline.
Aromatic ones include: phenylalanine, tryptophan and methionine.
Number 11: Amino acids with polar but uncharged R group which include: glycine, threonine, serine, tyrosine, cysteine,
glutamine and asparagine.
Number 12: Negatively charged amino acids which include: aspartic acid and glutamic acid.
Number 13: Positively charged amino acids which include: lysine, arginine and histidine.
These 13 categories are the ones you'll be seeing the most.
Number 12: Negatively charged amino acids which include: aspartic acid and glutamic acid.
Number 13: Positively charged amino acids which include: lysine, arginine and histidine.
These 13 categories are the ones you'll be seeing the most.
Now let’s break down the importance of some of these and see their bioavailable sources.
1. Glycine
Glycine is a precursor from things such as glutathione and purines, all the way to creatine.
Glycine reduces stress hormones, is a GABA agonist, is cryoprotective, a great
1. Glycine
Glycine is a precursor from things such as glutathione and purines, all the way to creatine.
Glycine reduces stress hormones, is a GABA agonist, is cryoprotective, a great
antioxidant, prevents a lot of types of hepatic damage, protects the liver and heart, reduces muscle wasting, increases insulin response, can prevent and treat prostatic hyperplasia, helps heal gastric ulcers, protect the heart, regulates the synthesis of cytokines, decreases
lung inflammation, inhibits lipolysis, can lower TSH even in very small doses (1 gram), helps detox the body of glyphosate and has many many benefits.
Sources: Grass-fed gelatin, bone in red meat, homemade broth made out of not only bones but feet and things of this nature.
Sources: Grass-fed gelatin, bone in red meat, homemade broth made out of not only bones but feet and things of this nature.
2. Alanine
Alanine first of all plays a key role in glucose–alanine cycle which enables pyruvate and glutamate to be removed from the muscle and transported to the liver.
Plus alterations in this cycle are linked to the development of type II diabetes.
Alanine first of all plays a key role in glucose–alanine cycle which enables pyruvate and glutamate to be removed from the muscle and transported to the liver.
Plus alterations in this cycle are linked to the development of type II diabetes.
It also has dopamine-sparing effects, decreases the concentration of 5-hydroxy indole acetic acid in the hypothalamus (lowers serotonin which you don’t want an excess of), it can have an anxiolytic-like effect( it is a GABA-agonist), can enhance stress resilience, depletes
histamine (histidine is combined with beta-alanine to form carnosine).
Sources: Grass-fed gelatin, eggs, whelk (proper sourcing).
Note: Grass-fed gelatin and broths are the ultimate amino acid supplements.
Never forget that*
Sources: Grass-fed gelatin, eggs, whelk (proper sourcing).
Note: Grass-fed gelatin and broths are the ultimate amino acid supplements.
Never forget that*
3. Valine
Valine is essential for the hematopoietic stem cells (HSC) which give rise to other blood cells, is essential for muscle coordination and brain health.
Sources: Skirt steak is a good source of valine.
Valine is essential for the hematopoietic stem cells (HSC) which give rise to other blood cells, is essential for muscle coordination and brain health.
Sources: Skirt steak is a good source of valine.
Another crucial note: Do not expect me to promote amino acid supplements from the get-go when most people's dietary amino acid profile is jacked up.
Focus on your diet first. (we cover this later).
You do not want to much of one thing. Valine for example has anti-serotonin
Focus on your diet first. (we cover this later).
You do not want to much of one thing. Valine for example has anti-serotonin
effects but it can also have great anti-DOPAMINE effects as well.
Using a single amino acid supplement may lead to a negative nitrogen balance and create all sorts of trouble.
This is why i only mention the dietary sources of each of the amino acids at this point.
Using a single amino acid supplement may lead to a negative nitrogen balance and create all sorts of trouble.
This is why i only mention the dietary sources of each of the amino acids at this point.
4. Leucine
Leucine still is the typical "bro" amino acid since it aids the growth and repair of muscle but it helps our body with so many different things such as regulating blood sugar levels, bone and wound healing and the production of hormones.
Leucine has been used by a
Leucine still is the typical "bro" amino acid since it aids the growth and repair of muscle but it helps our body with so many different things such as regulating blood sugar levels, bone and wound healing and the production of hormones.
Leucine has been used by a
lot of people in this space as an attempt to lower excessive serotonin but i do not like it since leucine has this effect only in high-ish doses and thus there are way more effective and safe ways to lower excessive serotonin (glycine, ginger, ginkgo, thiamine and even aspirin.
Sources: G.f beef, ricotta cheese and pasture raised eggs.
5. Isoleucine
Isoleucine also helps with things such as wound healing, blood sugar regulation, the function of the immune system and hormone production.
A key difference between leucine and isoleucine, is that
5. Isoleucine
Isoleucine also helps with things such as wound healing, blood sugar regulation, the function of the immune system and hormone production.
A key difference between leucine and isoleucine, is that
leucine is a ketogenic amino acid while isoleucine is both a ketogenic and a glucogenic amino acid.
Sources: G.f beef and raw milk.
6. Tryptophan
Tryptophan is kind of like the new carbs.
Alright don’t freak out.
What i mean by this is just as carbs are blamed for way way
Sources: G.f beef and raw milk.
6. Tryptophan
Tryptophan is kind of like the new carbs.
Alright don’t freak out.
What i mean by this is just as carbs are blamed for way way
more issues than they’re responsible for, so is tryptophan.
Normal levels of tryptophan, would not lead to such a mess if people consumed enough B vitamins, got sunlight, didn’t harm their metabolic health through inferior fats, iron-fortified foods, processed foods with zero
Normal levels of tryptophan, would not lead to such a mess if people consumed enough B vitamins, got sunlight, didn’t harm their metabolic health through inferior fats, iron-fortified foods, processed foods with zero
nutrition, alcohol and so on.
The problem is that tons of people consume too much tryptophan and not tryptophan itself in the right amount (which yes, is very small).
That being said, in my opinion, most people SHOULD focus on severely decreasing the tryptophan content of their
The problem is that tons of people consume too much tryptophan and not tryptophan itself in the right amount (which yes, is very small).
That being said, in my opinion, most people SHOULD focus on severely decreasing the tryptophan content of their
diet for a period of even 2 weeks and notice the benefits.
How does this look like, it mainly means that your diet should soround bone in red meats paired with collagen or marrow (from g.f animals), fruit such as berries and certain juices with no pulp, raw honey, you can have
How does this look like, it mainly means that your diet should soround bone in red meats paired with collagen or marrow (from g.f animals), fruit such as berries and certain juices with no pulp, raw honey, you can have
some vegetables if prepared right etc
What you need to avoid is the typical chicken, oatmeal, turkey, egg whites and banana diet.
You should not be worried about not getting enough tryptophan in most cases.
What you need to avoid is the typical chicken, oatmeal, turkey, egg whites and banana diet.
You should not be worried about not getting enough tryptophan in most cases.
7. Histidine
Yes, this amino acid can as well be problematic (one of the reasons why i do not recommend pork (even if it's "high" quality) but this does not mean that is useless.
Histidine is associated for example with improved glucoregulatory outcomes, has an important part
Yes, this amino acid can as well be problematic (one of the reasons why i do not recommend pork (even if it's "high" quality) but this does not mean that is useless.
Histidine is associated for example with improved glucoregulatory outcomes, has an important part
in histamine-adrenaline balance, is important for the growth and repair of tissues, helps form many different enzymes, is needed for red bloodcell production, it is necessary for the formation of myelin shealth, regulates and metabolizes trace elements such as zinc, copper, iron
and manganese.
You should once again not be worried about not getting enough histidine in most cases.
8. Proline
Proline can also have very problematic in even a bit of excess and this is why i do not go crazy on gelatin as many others suggest.
Proline is once again useful in
You should once again not be worried about not getting enough histidine in most cases.
8. Proline
Proline can also have very problematic in even a bit of excess and this is why i do not go crazy on gelatin as many others suggest.
Proline is once again useful in
the right amount, BUT, just as with tryptophan, you can over do it very easily.
So what you should do? You should once again apply your common sense and do not follow extremes.
If your diet does not have 2 pounds of collagen or 52 eggs per day, you will do fine most likely.
So what you should do? You should once again apply your common sense and do not follow extremes.
If your diet does not have 2 pounds of collagen or 52 eggs per day, you will do fine most likely.
9. Serine
Serine helps the formation of phospholipids, plays a key role in protein synthesis, it's also involved in the functioning of RNA, DNA, and is positively correlated to insulin secretion and sensitivity(*).
(*)L-serine metabolism is altered in type 1, type 2, and
Serine helps the formation of phospholipids, plays a key role in protein synthesis, it's also involved in the functioning of RNA, DNA, and is positively correlated to insulin secretion and sensitivity(*).
(*)L-serine metabolism is altered in type 1, type 2, and
diabetes and L-serine supplementations improve glucose homeostasis.
Sources (you don’t need much): Pasture raised eggs
10. Threonine
Threonine aids in maintaining healthy skin, teeth, prevents fat buildup in the liver, protects the digestive tract by producing a mucus gel
Sources (you don’t need much): Pasture raised eggs
10. Threonine
Threonine aids in maintaining healthy skin, teeth, prevents fat buildup in the liver, protects the digestive tract by producing a mucus gel
layer, is used by the thymus gland to make T-cells and improve muscle contraction.
Sources: Beef, raw milk and pasture raised eggs.
11. Tyrosine
Tyrosine is an essential component for the production of epinephrine, norepinephrine and dopamine besides helping the body produce
Sources: Beef, raw milk and pasture raised eggs.
11. Tyrosine
Tyrosine is an essential component for the production of epinephrine, norepinephrine and dopamine besides helping the body produce
melanin, the pigment responsible for hair and skin color.
Sources: Steak and raw milk have plenty of tyrosine
12. Carnosine
Carnosine is formed from the binding together of the amino acids alanine and histidine.
Carnosine can prevent the glycosylation of protein (the
Sources: Steak and raw milk have plenty of tyrosine
12. Carnosine
Carnosine is formed from the binding together of the amino acids alanine and histidine.
Carnosine can prevent the glycosylation of protein (the
addition of sugar groups to proteins) and some of the damage that free radicals cause (especially in the brain (which makes sense considering the brain’s needs for the anti-glycosylation effects and also why carnosine is crucial for the prevention of Alzheimer’s besides reducing
the effects of the beta-amyloid protein)), reduce the activity of the sympathetic nervous system (zen max), is ion-chelating agent (reason why it’s paired with zinc a lot of the time), inhibits lipid oxidation if this was not obvious and in general is crucial amino acid for our
well being.
Sources: Beef and beef organs.
13. Taurine
Taurine is a GABA agonist, plays a key role in copper absorption and utilization, increases dopamine, it's crucial for maintaining proper electrolyte balance in our cells forming bile salts (double edge sword), can protect
Sources: Beef and beef organs.
13. Taurine
Taurine is a GABA agonist, plays a key role in copper absorption and utilization, increases dopamine, it's crucial for maintaining proper electrolyte balance in our cells forming bile salts (double edge sword), can protect
your heart, improve insulin sensitivity, regulates minerals, helps combat the oxidative stress associated with retinal degenerative diseases, prevent hair loss and in general is a goated amino acid.
Sources: scallops, octopus, seaweed and beef.
Sources: scallops, octopus, seaweed and beef.
14. Glutamine
Glutamine in the right amount (smaller than what the mainstream suggests) is crucial for making proteins for muscle tissue, fueling cells that protect our intestines, supporting immune system cells and helping detoxifying the liver.
Glutamine in the right amount (smaller than what the mainstream suggests) is crucial for making proteins for muscle tissue, fueling cells that protect our intestines, supporting immune system cells and helping detoxifying the liver.
Don’t supplement glutamine. I have repeated this one and i heavily stand with Peaters on it.
Quality broth has all the glutamine you need.
Quality broth has all the glutamine you need.
That's pretty much it for now.
To anyone who managed to read all this i salute you and if you learned something from it, leave a like or RT to the first tweet.
Talk soon with more amino acid-related threads.
To anyone who managed to read all this i salute you and if you learned something from it, leave a like or RT to the first tweet.
Talk soon with more amino acid-related threads.
And you know where you can find more about health-related topics.
fitandball.gumroad.com
fitandball.gumroad.com
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