Amino acids are the building blocks of protein, playing an important role in many bodily functions. For athletes, optimal amino acid intake is essential to support performance, promote recovery and maintain good health. Of the 20 amino acids, 9 are considered essential because the body cannot synthesize them and must obtain them from the diet. These 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
In this article, we'll explore the best dietary sources of amino acids, focusing on the specific needs of athletes. We'll compare animal and plant sources, and look at the role supplements can play in your nutritional plan.
Contents
What are amino acids?
Amino acids are the building blocks of proteins, playing an essential role in many of the body's functions. They are organic molecules composed of an amine group (-NH2), a carboxyl group (-COOH) and a side chain specific to each amino acid.
There are 20 protein-producing amino acids, 9 of which are considered essential(EAA) because the human body cannot synthesize them and must obtain them from the diet. Among these essential amino acids are leucine, isoleucine and valine, part of the branched-chain amino acids (BCAAs), which should be of particular interest to you if you're an athlete.
The total EAA/AA ratio represents the proportion of essential amino acids to total amino acids in a protein. The higher the ratio, the higher the biological value of the protein. Similarly, the ratio of BCAA to total amino acids indicates the proportion of BCAA to total amino acids. BCAAs play a particularly important role in protein synthesis and muscle growth.
Amino acids are involved in numerous physiological processes, such as energy production, hormone and neurotransmitter synthesis, immune system regulation and tissue repair.
A deficiency in essential amino acids can lead to a variety of health problems, such as chronic fatigue, loss of muscle mass and reduced immunity.
To ensure a sufficient supply of amino acids, it's important to have a varied and balanced diet, including protein sources of both animal and plant origin. Let's take a look at the foods that can provide you with these amino acids in the right quantities.
Which foods are rich in amino acids?
Amino acids are present in a wide variety of foods, whether of animal or plant origin. It is important to eat a balanced and diversified diet to ensure a sufficient supply of essential amino acids to meet the body's needs, especially for athletes who have increased requirements due to their intense physical activity.
Animal sources of amino acids
Foods of animal origin are generally rich in protein and contain all the essential amino acids in sufficient quantities. These sources include :
- Meat: beef, pork, poultry...
- The fish
- Eggs
- Dairy products: milk, cheese, yoghurt, whey protein
These foods are often considered high-quality protein sources, as they are high in essential amino acids and easily assimilated by the body.
For athletes, the raw animal sources with the best BCAA/AA ratio are eggs, milk, beef and tuna.
Plant-based sources of amino acids
Although plant proteins are often considered incomplete, as they may lack one or more essential amino acids, it is quite possible to obtain all the necessary amino acids by combining different plant sources. The protein concentrations of these products have nothing in common with those of the aforementioned products, and the orders of magnitude are very different. Nevertheless, the most protein-rich plant foods include :
- Pulses: soya (tofu, tempeh), lentils, chickpeas, beans...
- Wholegrain cereals: quinoa, brown rice, oats, spelt...
- Nuts and seeds: almonds, cashews, sunflower seeds, sesame seeds...
- Certain vegetables: spinach, potatoes, broccoli...
The main difference between animal and plant sources of amino acids lies in the presence of limiting amino acids in plant sources. A limiting amino acid is one that is present in smaller quantities than the other essential amino acids in a protein. For example, lysine is often the limiting amino acid in cereals, while methionine is limiting in legumes.
To obtain a complete intake of essential amino acids from plant sources, it is therefore advisable to combine different types of plant foods on the same day, such as legumes with cereals (for example, brown rice with lentils or chickpeas).
For vegetarian or vegan athletes, the best plant sources in terms of BCAA/AA ratio are soy, chickpeas, quinoa and pumpkin seeds.
The most important thing to remember is that a varied, balanced diet, including animal and plant sources of protein, provides the body with all the amino acids it needs to function optimally.
It is also possible to make up for any deficiencies or simply simplify life with dietary supplements. This is the subject of our next chapter.
How can dietary supplements help you?
Food supplements can play an important role in amino acid intake, particularly for people with greater and more specific needs, such as athletes or those on restrictive diets. Among the most widely studied and recognized supplements is whey protein, also known as whey.
Whey is a high-quality protein source, naturally rich in essential amino acids and branched-chain amino acids (BCAAs) such as leucine, isoleucine and valine. We've already mentioned the crucial role played by these BCAAs in muscle protein synthesis and post-exercise recovery. Whey also contains other important amino acids, such as cysteine and glutamic acid, which contribute to the proper functioning of the immune system.
Whey consumption has been associated with numerous health benefits, including improved body composition and increased muscle mass(1), when consumed in conjunction with strength training.
It is therefore appropriate to consume it in many cases, whether for leaning, weight gain or other sports(badminton, swimming, cycling...) to support muscle recovery and physiological adaptation.
When choosing a whey protein, it's important to consider several factors to ensure product quality and safety. Choose local brands made in France, which guarantee traceability and rigorous quality control. Opt for products without additives, colorants or artificial sweetenersfor the healthiest possible nutritional supplement. Additives have no nutritional value for athletes, and can even be harmful to health in the long term.
In addition, it is recommended to choose whey isolate rather than concentrate as the main ingredient in protein products. Whey isolate is a purer form of milk, with higher protein content and lower fat and carbohydrate content. This form is also better tolerated by lactose-sensitive people, as it contains negligible amounts of lactose. It offers better nutritional quality and optimal amino acid assimilation.
Whey naturally has the best BCAA and EAA/total amino acid ratio to be found in nature, without any particular enrichment.
However, whey, derived from milk, is incompatible with a vegan diet.
In this case, for those preferring plant-based sources of protein, there are plant-based alternatives, such as pea, rice or hemp protein. While these options can provide an amino acid boost, they are generally lower in BCAAs than whey.
Conclusion
In conclusion, amino acids are essential to the proper functioning of the body, particularly for athletes. A varied, balanced diet, including animal and plant protein sources, provides all the amino acids needed.
Animal sources, such as meat, fish, eggs and dairy products, are rich in easily assimilated essential amino acids. Vegetable sources, such as legumes, whole grains and nuts, can also contribute to a complete amino acid intake when combined judiciously.
Dietary supplements, such as whey, can help to make up for any deficiencies and/or optimize muscle recovery and physiological adaptation in strength and endurance athletes.
Here is a table summarizing the main points of this article:
| 🍽️ Essential amino acids | 9 not synthesized by the body |
| 🍖 Animal sources | Meat, fish, eggs, dairy products |
| 🌱 Vegetable sources | Pulses, cereals, nuts, seeds |
| 🥚 Eggs and milk | Best BCAA/AA ratios for athletes |
| 🥛 Whey | High quality and numerous benefits |
| ✅ Global power supply | Varied and balanced essential |
