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Amino acids are molecules used by the body to form proteins. Of the 20 amino acids involved in the synthesis of human proteins, nine are considered essential because the body cannot produce them in sufficient amounts. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Therefore, they need to be obtained regularly through the diet.
Animal proteins, such as those found in beef, provide all nine essential amino acids in proportions that match human needs. For this reason, beef is classified as a complete protein or a protein of high biological value. My Minerva explains this process in the article Amino acids: your body does not produce them, but needs them.
Browse the content:
- Why are essential amino acids in animal protein important for health?
- What does science say about essential amino acids in animal protein?
- Who benefits from consuming essential amino acids in animal protein?
- How can essential amino acids in animal protein be included in the diet?
- Myths and facts about essential amino acids in animal protein
- The body produces all amino acids
- Only foods of animal origin contain essential amino acids
- Beef is a source of complete protein
- Consuming more protein always improves amino acid utilization
Why are essential amino acids in animal protein important for health?
Essential amino acids are involved in the construction, maintenance and repair of tissues. They also contribute to the production of enzymes, hormones, neurotransmitters and proteins that are part of the immune system.
Although they all work together, each amino acid also performs specific functions. Leucine, for example, is involved in signaling related to muscle protein synthesis, while lysine is part of structural proteins and tryptophan acts as a precursor to different compounds produced by the body.
Thus, adequate protein intake contributes to growth, the preservation of muscle mass and tissue recovery. These processes are important throughout life, especially during periods of development, aging or increased physical demand.
What does science say about essential amino acids in animal protein?
The nutritional quality of a protein depends not only on the amount present in the food. It also takes into account the essential amino acid profile and digestibility—that is, how much of these components can actually be utilized by the body.
The Food and Agriculture Organization of the United Nations (FAO) proposes the Digestible Indispensable Amino Acid Score (DIAAS) method for assessing protein quality. This system considers the amount of each essential amino acid digested in the small intestine and compares it with human requirements.
In this context, proteins of animal origin generally have a complete essential amino acid profile and high digestibility. Beef can therefore contribute to the intake of these compounds as part of a balanced diet. My Minerva also addresses this topic in the article on the quality and digestibility of red meat protein.
Who benefits from consuming essential amino acids in animal protein?
Essential amino acids are necessary at every stage of life. Children and adolescents need them during growth, while physically active adults and athletes have greater needs for the maintenance and recovery of muscle tissue.
Pregnant and breastfeeding women also need adequate protein intake to support the physiological changes associated with these stages. Among older adults, protein intake becomes especially important because of the progressive loss of muscle mass and strength associated with aging.
Read also: Muscle loss may begin at age 30, studies say
People recovering from surgery, injuries or prolonged periods of immobility may also have specific needs. However, the ideal amount of protein varies according to each person’s age, health status and level of physical activity. Therefore, individual circumstances should be assessed by a healthcare professional.
The relationship between diet, strength and muscle preservation is explored in greater depth in the content Protein, what do I want you for? The relationship between protein intake, strength and muscle mass.
How can essential amino acids in animal protein be included in the diet?
Essential amino acids are obtained by consuming protein-rich foods. Beef is one such source and can be part of meals that also include rice, beans, legumes, leafy greens and other foods.
Fish, poultry, eggs, milk and dairy products also provide complete proteins. In addition, plant-based sources can contribute to protein intake, especially when the diet combines different foods throughout the day.
Therefore, it is not necessary to concentrate all protein in a single meal or source. The most important thing is to maintain a varied diet that is compatible with individual needs. My Minerva presents other differences between sources in the content What is the difference between consuming plant- and animal-based protein?.
Myths and facts about essential amino acids in animal protein
The body produces all amino acids
Myth. Although the body produces some amino acids, nine are considered essential and must be obtained through the diet.
Only foods of animal origin contain essential amino acids
Myth. Plant foods also provide essential amino acids. However, some sources may contain lower amounts of certain amino acids, making it important to vary and combine foods in the diet.
Beef is a source of complete protein
Fact. Beef provides all nine essential amino acids and has good digestibility, characteristics associated with proteins of high biological value.
Consuming more protein always improves amino acid utilization
Myth. Utilization depends on protein quality, the total amount consumed, its distribution throughout the day and individual needs. Consuming more than needed does not guarantee additional benefits.
