How To Boost Your Amino Acids Intake On A Plant-Based Diet
This is all you want to know about amino acids, their roles and why they are so important to a healthy body and mind. Oh, and also if you try to get fitter and build a booty, get some abs and/or general muscle growth.
We often hear that vegans are deficients in some key vitamins, minerals and proteins - which is far from the truth, you only need to know a little bit about nutrition, and you’ll be healthier than any non-vegan - so here are all the infos and tips you need, to be able to boost your protein intake on a plant-based diet.
+ a lot of tasty recipes loaded with amino acids
What are amino acids?
Amino Acids are proteins. Well, the breakdown of protein to be precise. Without them, it would be absolutely impossible to build, repair or even maintain muscle tissue.
Amino acids bond together to make long chains, which we call proteins.
Our bodies require 20 different AA (Amino Acids) to build our muscles, therefore, repair muscle tears.
Of the 20 amino acids we need, the human body can make 11 of them; the other 9 AA that our bodies don't naturally produce are called essential amino acids and come from food.
Why should you boost your amino acids intake?
Each AA has its own function and an effect on your general health. A large proportion of our cells, muscles, and tissue is made up of amino acids, meaning they carry out many important bodily functions. They influence the organs function, glands, tendons, arteries and are indispensables for the brain chemicals to work well. They also play a crucial role in the transport and storage of nutrients.
Besides, they are essential for healing wounds, strong immune system, muscles growth, and repairing tissue, bones, skin, and hair.
muscle growth with amino acids
When your muscles are injured, your body strings together AA into new proteins, to repair the microtears on your muscles.
Muscle growth and muscle recovery only occurs if your body has enough amino acids to repair all the microtears - plus some extra left over.
Exercising, only wakes up the muscle to start making proteins. Then come the AA, building blocks of muscle, without enough of them in your body (to feed your muscles afterward), the muscles won't heal nor bulk up, and you'll be more prone to injuries and muscle loss.
Where to find amino acids?
The primary source of amino acids is through proteins in your diet: after eating protein, the body breaks it down into AA, and then reassemble into proteins that you specifically need at that moment.
How to boost amino acids intake on a plant-based diet?
Despite what you may have heard, it is easily and completely possible on an entirely plant-based diet, to provide adequate amounts of every essential amino acids with a variety of vegetal protein sources.
If you are vegan, vegetarian or do not always eat meat or dairy, getting all of the essential amino acids generally means combining incomplete proteins that complement each other to make a complete protein.
Although, several plants contain all of the 9 essential AA, such as spirulina, quinoa, amaranth, soy products, and chia seeds.
You'll notice (see below) that some foods are particularly rich in essential amino acids, such as avocados, oat bran, sunflower seeds, seaweed, etc. However, I insist, it is absolutely necessary to consume a big variety of foods, and combine different aliments to reach your daily needs especially if you are looking for muscle growth.
Here are some details about each one of the 9 essential amino acids, their roles, and few of the highest foods to find them in.
Leucine is one of the best essential amino acids to stimulate growth, strength, and recovery of muscle and bone tissues. It also helps regulate blood-sugar by moderating insulin level into the body.
BEST PLANT-BASED / VEGAN LEUCINE RICH FOODS
FRUITS
Avocados
Guavas
Jackfruit
Raisins
Dates (deglet noor, medjool etc.)
Apricots
Carambola
Sapote
Bananas and plantains
Kiwi (gold and green)
VEGGIES
Seaweed, spirulina, laver
Pumpkin, pumpkin leaves
Horseradish, horseradish leaves
Turnip greens
Spinach
Taro, taro leaves
Amaranth leaves
Broccoli rape
Watercress
Alfalfa sprouts
WHOLE GRAINS
Sorghum
Millet
Oatbran
Corn
Khoarsan
Rice (whole grain, wild, red, pruple, brown, black etc.)
Cornmeal
NUTS & SEEDS
Alfalfa seeds
Sunflower seeds
Chia seeds
Sesame seeds
Peanuts
Hemp seeds
LEGUMES
Soybeans
Broad beans
White beans
Kidney beans
Isoleucine is an isolated form of leucine that boosts up energy level and promote muscle recovery.
BEST PLANT-BASED / VEGAN ISOLEUCINE RICH FOODS
BEST PLANT-BASED / VEGAN ISOLEUCINE RICH FOODS
FRUITS
Avocados
Kiwi (green and gold)
Bananas and plantains
Strawberries
Pineapple
Oranges
Figs
VEGGIES
Chinese cabbage
Cabbage
Cauliflower
Broccoli
Daikon
Bamboo shoot
Spinash
Kanpyo
Sweet corn
Mustard greens
WHOLE GRAINS
Wheat germ
Rye
Quinoa
Oat bran
Oats
Amaranth
Semolina
Buckwheat
Bulgur
NUTS & SEEDS
Pumpkin seeds
Watermelon seeds
Pistachios
Flaxseed
Cashew butter
Tahini
Cashew nuts
Almonds
LEGUMES
Edamame
Broad beans
Soybean (sprouts and tofu)
Lentils
Lysine promotes the formation of collagen, which is an essential protein, it works as the "glue" of the connective tissues, muscles, tendons, bones, and cartilage. It also helps the absorption of calcium from the intestinal tract and promotes bone strength and growth. Lysine fortifies hair and nails, helps clear acne, replaces dead skin cells, and has antiviral properties.
BEST PLANT-BASED / VEGAN LYSINE RICH FOODS
FRUITS
Dehydrated apricots
Avocados
Dehydrated peaches
Raisins
Dried figs
Sun died tomatoes
Tamarins
Carambola
Sapote
Mangos
Oranges
Suggar-apples
VEGGIES
Kale
Parsley
Seaweed, spirulina
Radicchio
Asparagus
Chives
Peppers
Leeks
Shallots
Horseradish
Oriental radishes (raw and dried)
Shiitake mushrooms
WHOLE GRAINS
Potatoes
Amaranth
Buckwheat groats
Quinoa
Oats, oat bran
NUTS & SEEDS
Cottonseed oil
Pistachios
Sunflower (seeds and flour)
Cashews (nuts and oil)
Squash seeds
Hemp seeds
Lotus seeds
LEGUMES
Soybeans
Tempeh
Edamame
Winged beans
Black eyed peas
Lima beans
Lentils
Green peas (peas and sprouts)
Chickpeas
Blackbeans
Methionine plays unique roles, both in protein structure and in metabolism. It's the only sulfur-containing essential AA; sulfur is a mineral necessary to the production of bone cartilage. Sulfur deficiency could lead to reduced protein synthesis, arthritis, damaged tissue, poor healing, and could even cause pain and inflammation-related muscle and skeletal disorders. Methionine also supports muscle growth and formation of creatine (body's primary source of energy).
BEST PLANT-BASED / VEGAN METHIONINE RICH FOODS
FRUITS
Peaches (especially dehydrated)
Lychees, longans and rambutans
Avocados
Figs
Jackfruits
Oranges
Sapote
Cherimoya
Raisins
VEGGIES
Laver, seaweed, spirulina
Kanpyo
Chives
Peppers (red and greens)
Spinach
Shiitake
Winged bean tuber
Drumstick leaves
WHOLE GRAINS
Oats, oat bran
Seitan
Wheat germs
Wild rice
Teff
Millet
Rice bran
Barley
NUTS & SEEDS
Sunflower seed butter
Cacao
Brazil nuts
Pumpkin seeds
Chia seeds
Walnuts
Pili nuts
Flaxseeds
Pistachios
Cashews
LEGUMES
Great nothern beans
White beans
Soybeans (especially edamame)
Pink beans
Mung beans
Yardlong beans
Yellow beans
Kidney beans
Cowpeas
Lupin
Phenylalanine is changed into tyrosine after ingestion, which is another AA required to build proteins adapted to your personal needs. It's also indispensable for the brain chemicals to function normally. Deficiencies can affect memory, alertness, mental performances, and interact with thyroid hormones.
BEST PLANT-BASED / VEGAN PHENYLALANINE RICH FOODS
FRUITS
Avocados
Sultanas
Grapefruits
Sapotes
Apricots
Persimmons
Bananas
Melons
VEGGIES
Artichokes
Broccolis
Dulse
Brussel sprouts
Pumpkins
Sweet potatoes (preferably unpeeled)
Leeks
Marrows
WHOLE GRAINS
Wild rice
Broom-corn
Oats, oat bran
Quinoa
Sprouted wheat
Kamut
Wild rice
NUTS & SEEDS
Almonds
Brazil nuts
Cashews
Macadamia nuts
Peanuts
Hazelnuts
Coconuts
Walnuts
LEGUMES
Adzuki beans
Green beans (peas and sprouts)
Pigeon peas
Chickpeas
Mung beans
Lentils
Soybeans (all sort)
Pinto beans
Lima beans
Threonine helps maintain the proper protein balance in the body thus assist in muscle growth, repair tissues, and boost energy. It also supports cardiovascular, liver, central nervous, and immune system function.
Threonine is needed to create glycine and serine, two AA required for the production of collagen, elastin, and muscle tissue: they help to keep the tissues strong and elastic.
BEST PLANT-BASED / VEGAN THREONINE RICH FOODS
FRUITS
Guavas
Avocados (raw)
Kiwifruits
Bananas
Strawberries
Melons
Kakis
VEGETABLES
Watercress
Seaweed, spirulina
Pumpkin leaves
Spinach
Horseradish
Turnip greens
Swamp Cabbage
WHOLE GRAINS
Wheat
Barley
Oats
Oatbran
Rice
NUTS & SEEDS
Hazelnuts
Almonds
Pines
Sesame seeds and tahini
Pumpkin seeds
LEGUMES
Kidney beans
Lentils
Tempeh
Tofu
Soybeans (raw, sprouts & cooked)
Lima beans
Carob beans
Chickpeas
Tryptophan is used by your body to make niacin, which converts food into glucose, used to produce energy; and serotonin which stabilizes mood and appetite, and helps with digestion, memory, and sleep. Tryptophan is vital to the nervous system and brain health.
BEST PLANT-BASED / VEGAN TRYPTOPHAN RICH FOODS
FRUITS
Avocados
Figs
Apples
Oranges
Bananas
VEGETABLES
Seaweed
Spinash
Lettuces
Mushrooms
Winter squash
Celery
Carrots
Onions
WHOLE GRAINS
Sweet potatoes
Potatoes
Oats
Oatbran
Quinoa
Buckwheat
NUTS & SEEDS
Hemp seeds
Chia seeds
Peanuts
LEGUMES
Navy beans
Black turtle beans
Pigeon peas
Chickpeas (& hummus)
Soybeans
Green peas
Valine is needed for optimal muscle metabolism, tissue repair, and the maintenance of a proper nitrogen balance in the body.
Valine is one of the AA that will increase endurnace and boost energy levels as well as prevent fatigue.
BEST PLANT-BASED / VEGAN VALINE RICH FOOD
FRUITS
Avocados
Guavas
Kiwis
Apricots
Bananas, plantains
Mangoes
Cranberries
Melons
VEGETABLES
Seaweed, spirulina
Mushrooms
Horse radish
Pumpkin leaves
Dulse
Green beans
Snow peas
Turnips
WHOLE GRAINS
Foxtail millet
Wheat
Buckwheat
Quinoa
Rye
Wild rice
Oatbran
NUTS & SEEDS
Safflower seeds
Almonds
Pumpkin seeds
Watermelon seeds
Sunflower seeds
Pistachios
Sesames
Flax seeds
LEGUMES
Lupin beans
Lentils
Lima beans
Navy beans
Adzuki beans
Mung beans
Chickpeas
Pigeon peas
Histidine supports muscles and joints health within each cell and helps transport neurotransmitters to the brain. Histidine also helps detoxify the body by producing red and white cells (needed for general health and immunity).
BEST PLANT-BASED / VEGAN HISTIDINE RICH FOODS
FRUITS
Bananas and plantains
Avocados
Apricots
Kiwis
Raisins
Mangoes
Cantaloupe
Cherries
Strawberries
VEGETABLES
Seaweed, spirulina
Potatoes
Dulse
Pigweed
Spinach
Cauliflower
Broccoli
Brussels sprouts
Kale
WHOLE GRAINS
Whole grains pasta and bread
Oats
Oat-barn
Rye
Wild rice
Corn
Semolina
Broom corn
Millet
NUTS & SEEDS
Almonds
Safflower seeds
Pumpkin seeds
Hemp seeds
Chia seeds
Sunflower seeds
Pistachios
Sesames
LEGUMES
Soybeans (all sort)
Lupin beans
Navy beans
Lentils
Adzuki beans
Pinto beans
Pigeon peas
I hope this article helped you no matter how or why you ended up here: transitioning into a plant-based diet, increasing muscle growth or setting healthier nutrition goal. Which recipe will you try?
