amino acids recommended amount

How Many Grams of Amino Acids Do You Need a Day?

December 27, 2018

Amino acids are the needed organic compounds of your body. It is mixed with proteins then end up being the building blocks of life. But there is more to amino acids. It can help repair body tissues, break down food, and do other body functions.

However, if you have too much amino acids in your body, you must suffer consequences including weight gain, constipation, and diarrhea. This is why it is very important that you know the right amount of amino acids that you need per day.

Amino Acids Recommended Amount

According to a study by the Institute of Medicine, the intake of protein and amino acid must be the same. To compute for the right amount, you must multiply your weight by 0.8 grams. So let’s say your weight is 100 pounds, you need 80 grams of protein daily.

With that, studies recommend that that for every gram of protein you eat, you need to have 32 milligrams of valine, 25 of isoleucine, 7 of tryptophan, 55 of leucine, 18 of histidine, 27 of threonine, 51 of lysine, and 47 of phenylalanine and tyrosine.

To achieve this, you can eat eggs, poultry, and fish daily. You can even eat broiled porterhouse steak as it contains a good amount of amino acids. Plant-based foods like soybeans can give you amino acids as well.

Major Role of Amino Acids

As mentioned earlier, amino acids can give you the energy that you need for your everyday needs. It can give you other body benefits like cellular repair and hormone synthesis. The only way you can have this powerful acid is through the food that you eat.

Once you eat protein-rich food, the protein is then broken down into small pieces which are the amino acids. There are a total of 20 amino acids, each with a different role in your body. There are three types of amino acids: nonessential amino acids, essential amino acids, and conditional amino acids.

Nonessential amino acids

These acids are produced by your body. Some of these are glutamic acid, alanine, asparagine, and aspartic acid.

Essential amino acids

These acids come from the food that you eat. The popular essential amino acids are the following:

  • Leucine: Crucial in protein synthesis. It also helps build and preserve your muscles as well as improve your energy metabolism.
  • Lysine: Works best in making antibodies, collagens, and hormones. It can also work best in keeping your lean mass whenever you are stressed.
  • Beta-alanine: It is in charge of reducing muscle fatigue and improving your physical performance. It can also help in muscle growth, muscle endurance, and protein synthesis.

Other examples are valine, tryptophan, histidine, isoleucine, threonine, isoleucine, phenylalanine, and methionine.

Conditional amino acids

You are not required to have these acids every day. But whenever you are sick or suffering from an ailment, it is best that you take this kind of acid. The examples of this kind of acid are as follows: Arginine, Serine, Proline, Cysteine, Glutamine, Glycine, Tyrosine, and Ornithine.

It is important to note that you should consult with your doctor first before taking these amino acids, especially when you are sick. This way, you will not have to suffer side effects.

These are just some of the amino acids that you can take. All these are important in your body and without these amino acids, you might end up with deficiencies.

Risks of Eating Too Much Amino Acids

Amino acids are considered to be safe for your body. It is even advised that you eat foods that contain this compound every day. However, you must take precautions as well. This is because there can be side effects when there are too much amino acids in your body, including:

  • Diarrhea
  • Bloating
  • Abdominal pain
  • Gout
  • Changes in your eating patterns
  • Drop in your blood pressure
  • Kidneys fail to work

To avoid having these side effects, you can go to the doctor to check your current level of amino acids. Or you can prevent this by doing simple preventive measures.

Foods That Lower Your Amino Acid Levels

Luckily, there are different foods that you can eat to lower down your amino acid levels. Here are some of them:

Meats

It is considered rich in proteins and amino acids. This is why for you to have the right amount of amino acids, you should make sure that you eat the adequate amount only. What you can do are have thin slices of meat to make sure that you do not have the excess amount.

Eggs

It is also a food that is high on proteins. For you to have the right amount of protein intake, simply eat the egg whites.

Fruits

These are considered to have rich in minerals and other vitamins, but not in proteins. This is why it is best that you eat loads of fruits like pineapples, apples, bananas, and watermelons.

Vegetables

These are the same as fruits. Eating vegetables can give you a lot of health benefits. One of these is lowering your protein and amino acids intake. You can eat tomatoes, sprouts, collards, squash, and so on.

These are just some of the foods that you can eat to maintain a good number of amino acids. But if you are worried that you are low on amino acids, you can eat poultry, seafood, and lean meat, to name a few.

Amino acids are not just a simple compound that you can mix with proteins. In fact, this compound can give you a lot of health benefits such as cellular repair and hormone creation. This is why it is very important that you eat at least the needed amount of amino acids every day.

Good thing, there is a way for you to have the right grams of amino acids. All you have to do is compute your weight by your protein intake. Take note that excess in amino acids can lead to deficiencies like gout and diarrhea. When you are not sure how to compute your amino acids and the foods that you should eat, always consult with your doctor.

amino acids recommended amount