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Ultimate Guide To Amino Acids

Elle Kelly
Published: 06/24/2024 By Elle Kelly
Writer and expert
Elle Kelly
Elle Kelly Writer and expert
Elle is a registered dietitian and sports dietitian with a master's degree in Applied Sports Nutrition. She is a member of the British Dietetic Association (BDA) and the Health and Care Professions Council (HCPC). Her clinic, EK Nutrition, specialises in helping recreational and elite athletes improve their relationship with food while optimising their performance.

    1. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6106, Leucine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Leucine.
    2. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6306, l-Isoleucine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/l-Isoleucine.
    3. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 5962, Lysine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Lysine.National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 5962, Lysine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Lysine.
    4. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6137, Methionine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Methionine.
    5. Martínez Y, Li X, Liu G, et al. The role of methionine on metabolism, oxidative stress, and diseases. Amino Acids. 2017;49(12):2091-2098. doi:10.1007/s00726-017-2494-2
    6. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6140, Phenylalanine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Phenylalanine.
    7. Akram, M., Daniyal, M., Ali, A., Zainab, R., Shah, S. M. A., Munir, N., & Tahir, I. M. (2020). Role of phenylalanine and its metabolites in health and neurological disorders. In Synucleins-Biochemistry and Role in Diseases. IntechOpen
    8. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6288, l-Threonine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/l-Threonine.
    9. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6305, Tryptophan. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Tryptophan.
    10. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6287, Valine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Valine.
    11. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6274, Histidine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Histidine.
    12. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6322, Arginine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Arginine.
    13. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 5862, L-Cysteine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/L-Cysteine.
    14. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 5961, Glutamine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Glutamine.
    15. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6057, Tyrosine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Tyrosine.
    16. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 750, Glycine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Glycine.
    17. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6262, L-Ornithine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/L-Ornithine.
    18. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 145742, Proline. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Proline.
    19. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 5950, Alanine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Alanine.
    20. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 5960, Aspartic acid. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Aspartic-acid.
    21. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 1123, Taurine. Retrieved October 11, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Taurine.
    22. Waskiw-Ford, M. (2022). The Impact of Essential Amino Acid Supplementation on Free-Living Protein Metabolism and Recovery Following Resistance Exercise in Healthy Adults (Doctoral dissertation, University of Toronto (Canada)).
    23. Pinckaers, P.J.M., Trommelen, J., Snijders, T. et al. The Anabolic Response to Plant-Based Protein Ingestion. Sports Med 51 (Suppl 1), 59–74 (2021). https://doi.org/10.1007/s40279-021-01540-8
    24. Kamal Patel. (2022). Branched-Chain Amino Acids. Retrieved from; https://examine.com/supplements/branched-chain-amino-acids/research/#sources-and-composition-1_aQNnNQq-formulations-and-variants-1
    25. Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 134(6 Suppl), 1583S–1587S. https://doi.org/10.1093/jn/134.6.1583S
    26. Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
    27. Dudogeon et al., 2016
    28. Mourier, A., Bigard, A. X., de Kerviler, E., Roger, B., Legrand, H., & Guezennec, C. Y. (1997). Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. International journal of sports medicine, 18(1), 47–55. https://doi.org/10.1055/s-2007-972594
    29. Smith, J. E., Garbutt, G., Lopes, P., & Pedoe, D. T. (2004). Effects of prolonged strenuous exercise (marathon running) on biochemical and haematological markers used in the investigation of patients in the emergency department. British journal of sports medicine, 38(3), 292-294.
    30. Holeček M. (2018). Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutrition & metabolism, 15, 33. https://doi.org/10.1186/s12986-018-0271-1
    31. Cordeiro LMS, Rabelo PCR, Moraes MM, et al. Physical exercise-induced fatigue: the role of serotonergic and dopaminergic systems. Braz J Med Biol Res. 2017;50(12):e6432. Published 2017 Oct 19. doi:10.1590/1414-431X20176432)
    32. Weber, M. G., Dias, S. S., de Angelis, T. R., Fernandes, E. V., Bernardes, A. G., Milanez, V. F., … & de Paula Ramos, S. (2021). The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino acids, 53(11), 1663-1678.
    33. Demling R. H. (2009). Nutrition, anabolism, and the wound healing process: an overview. Eplasty, 9, e9.
    34. Ferreira GC, McKenna MC. L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochem Res. 2017;42(6):1661-1675. doi:10.1007/s11064-017-2288-7
    35. National Institute of Child Health and Human Development, National Center for Complementary and Alternative Medicine, National Institute of Mental Health, Office of Dietary Supplements, National Institutes of Health. Carnitine: The Science Behind a Conditionally Essential Nutrient. March 25-26, 2004.
    36. Haghighatdoost F, Jabbari M, Hariri M. The effect of L-carnitine on inflammatory mediators: a systematic review and meta-analysis of randomized clinical trials. Eur J Clin Pharmacol. 2019;75(8):1037-1046. doi:10.1007/s00228-019-02666-5
    37. Gnoni A, Longo S, Gnoni GV, Giudetti AM. Carnitine in Human Muscle Bioenergetics: Can Carnitine Supplementation Improve Physical Exercise?. Molecules. 2020;25(1):182. Published 2020 Jan 1. doi:10.3390/molecules25010182
    38. Peeling P, Binnie MJ, Goods PSR, Sim M, Burke LM. Evidence-Based Supplements for the Enhancement of Athletic Performance. Int J Sport Nutr Exerc Metab. 2018;28(2):178-187. doi:10.1123/ijsnem.2017-0343
    39. Poortmans, J. R., Carpentier, A., Pereira-Lancha, L. O., & Lancha Jr, A. (2012). Protein turnover, amino acid requirements and recommendations for athletes and active populations. Brazilian Journal of Medical and Biological Research, 45, 875-890.
    40. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
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    42. Sutanto, C. N., Loh, W. W., & Kim, J. E. (2022). The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutrition Reviews, 80(2), 306-316.

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