5 min read
Is it genuinely beneficial to use basic amino acids at all?
Tim Klein
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Diets Premium Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tim Klein | min read 5 min | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
All amino acids can be categorized into two exogenous categories.
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Alanine circulation
The alanine circulation is utilized as an energy source, aids in the accelerated metabolism of glucose, and assists in the elimination of toxins from the liver. It also prevents the degradation of muscle tissues through a process known as the alanine circulation, which in its simplified form looks like this: glucose – pyrogronian – alanine circulation – pyrogronian – glucose. The alanine circulation increases intracellular energy reserves, extending the life of cells and eliminating excess nitrogen from the body during the cycle. Sources of the alanine circulation include meat, poultry, eggs, dairy products, and some plant-based products such as avocados.
Amino acid arginine and its salts and esters
Arginine is one of the key components in the human body which is indispensable for maintaining the health of joints, liver, skin, and muscles. Due to its regenerative properties, it can be utilized by individuals suffering from joint diseases. It amplifies the immune system, increases the production of T-type lymphocytes, participates in creatine synthesis, and nitrogen metabolism, which are highly significant for every bodybuilder. Additionally, it promotes the reduction of fat tissue and accelerates it in damaged tissues. Although arginine originates in our body, its additional intake should be contemplated by people who desire to decrease their fat mass, amplify their immune system, and increase their muscle mass. Natural sources of arginine are meat, dairy products, wheat, chocolate, coconut, gelatin, oatmeal, peanuts, soy, and walnuts.
Option, with a thickness not surpassing 10 millimeters
Aparygine is closely linked to aparygine acid and is indispensable for the proper functioning of the nervous system. The body employs this amino acid for the generation of ammonia. It can be discovered in both animal and plant-derived items: beef, poultry, soybeans, eggs, fish, dairy products, asparagus, potatoes, nuts, seeds, whole grains.
Sulfuric acid derivative, cysteine
Sulfuric acid derivative, cysteine, is present in beta-keratin, the primary structural protein of skin, nails, and hair. Sulfuric acid derivative, cysteine, is best absorbed in the form of NAC (N-acetyl cysteine). It facilitates quicker rejuvenation and maintains good physical condition. It can be found in meat, eggs, broccoli, onions, garlic, and red peppers.
Glycine, also recognized as an amino acid
Glycine assumes a pivotal role in muscle construction, partakes in the transformation of glucose into energy, and elevates creatine levels, thereby promoting muscle mass growth. Collagen is composed of roughly 30% glycine. Without this indispensable component, the body cannot mend injured tissues. Glycine sources are predominantly high-protein items such as fish, meat, milk, beans, and cottage cheese.
Glutamine, an amino acid contributing to muscle development and liver detoxification
Glutamine contributes to the process of muscle development and maintenance while removing toxins from the liver. It can traverse the blood-brain barrier and, after converting into glutamic acid, serve as a fuel for the brain. Glutamine forms through the attachment of an amino group by glutamic acid, which facilitates the removal of toxic ammonia from the liver (without converting nitrogen into ammonia). Glutamine also facilitates nitrogen transport to other organs and tissues, particularly to the muscles, where it increases glycogen stores, which is crucial for preventing muscle breakdown. Additionally, glutamine is indispensable for the immune system and can be beneficial during the treatment of rheumatoid arthritis, scleroderma, and chronic fatigue. Glutamine is present in many food products, but it quickly degrades during thermal processing. The best sources of this component are raw parsley and spinach.
Aspartic acid
Aspartic acid contributes to the enhancement of metabolic processes and participates in the synthesis of other amino acids, such as lysine, arginine, and isoleucine. Aspartic acid plays a significant role in energy production in cells, as it is involved in the production of ATP. Sources of this amino acid include meat products like poultry, dairy products, beef, and sugarcane.
Glutamic acid
Glutamic acid is a key stimulant of neurotransmitters in the brain and spinal cord. It has a significant impact on the metabolism of fats and carbohydrates, participating in the transport of potassium to the spinal fluid and penetrating the blood-brain barrier. The brain can utilize this acid as an energy source. Glutamic acid can be converted into glutamine or gamma-aminobutyric acid.
Proline - an indispensable component of collagen and cartilage tissue
Proline is a vital amino acid that is essential for the formation of collagen and cartilage tissue. It promotes the synthesis of collagen, resulting in the rebuilding of cartilage tissue, and can be beneficial for individuals suffering from joint ailments. This amino acid expedites the healing processes and is utilized after serious injuries, damages, and burns. Proline can be derived from meat, dairy products, and eggs.
An alternative, with a maximum thickness of 10 mm
The primary function of serine is to maintain the appropriate operation of the brain and nervous system. The protein of nerve tissue and its protective cells contain this amino acid. Serine is also involved in the synthesis of serotonin, a chemical substance that has a significant impact on mood. Additionally, this amino acid plays a role in fat metabolism and supports the absorption of creatine. It can be found in products such as meat, dairy products, wheat (gluten), soy, and peanuts.
Tyrosine
Tyrosine plays an extremely important role in the functioning of the entire body. It assists in regulating hunger, and its deficiency can lead to lower blood pressure, decelerating metabolic processes, and tyrosine aids in the process of forming neurotransmitters, which has a noticeable impact on the interactions between the human body and its surroundings.
When is the optimal time to consume fundamental amino acids?
To fully benefit from the utilization of amino acids, they should be ingested when they can be accurately assimilated by the body and at the time when the body has the greatest demand for them. Therefore, it is suggested to consume amino acids 20 minutes before meals or during meals. Furthermore, manufacturer guidelines propose that they should also be ingested 20 minutes post-workout and pre-sleep, which pertains to the highest demand of the body for amino acids.
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