AMINO ACIDS PLAY A FOUNDATIONAL ROLE IN THE BODY’S PERFORMANCE
Essential
Functions
Deficiency possible CHALLENGES
Food Sources
Histidine
Red cell production, involved in protein formation and metabolic activity.
Eczema, joint stiffness, muscle pain.
Beef, lamb, cheese, pork, chicken, turkey, soy, fish, nuts, seeds, eggs, beans, and whole grains.
Isoleucine
BCAA. Energy in muscles, aids in recovery, haemoglobin production.
Dizziness, fatigue, headaches, confusion, irritability, and depression.
Pork, beef, chicken, cheese, wheat germ, legumes, seeds
Leucine
BCAA. Energy and endurance, maintains blood sugar, and human growth hormone.
Headaches, fatigue, irritability, confusion.
Seeds, pork, beef, chicken, cheese, fish, beans.
Lysine
Builds immunity, protein synthesis, aids in digestion, helps calcium absorption.
Anemia, bloodshot eyes, fever blisters, hair loss, apathy.
Eggs, beans, lentils, beef, chicken, fish, cheese.
Methionine
Precursor to creatine, increases anti- oxidants, reduce cholesterol, liver cleanse.
High cholesterol, liver damage, oxidative damage to cells.
Meat, eggs, dairy, seeds, legumes.
Phenylalanine
Enhances memory, learning, mood, alertness, collagen, suppresses appetite.
Depression, vitilago (skin disorder), ADHD.
Chicken, fish, meat, eggs, cheese, dairy.
Threonine
Detoxifier of liver, builds collagen, bone, connective tissue.
Neurological dysfunction, skin disorders, muscle or skeletal weakness.
Beef, pork, soy, fish, cottage cheese
Tryptophan
Precursor to serotonin = sleep/calming, stimulates growth hormone.
Insomnia, depression, anxiety, PMS.
Cheese, turkey, chicken, nuts, seeds, oats, beans, lentils, red meat, eggs.
Valine
BCAA. Muscle metabolism, tissue repair, energy source, balances nitrogen.
Inability to absorb proteins, mental instability, insomnia.
Cheese, beef, lamb, nuts, seeds, mushrooms, pork.