What are ketogenic amino acids?
Ketogenic amino acids are degraded to the ketone body acetoacetate (1). Acetoacetate can either be introduced into the citrate cycle or used for the biosynthesis of other ketone bodies and fatty acids. Unlike glucogenic amino acids, which are assigned amino acids that do not belong to the group of ketogenic amino acids, ketogenic amino acids cannot be used to build up glucose. However, some of the keto amino acids are exceptional because they are both ketogenic and glucogenic.
The Importance of keto amino acids For Your Metabolism
The ketogenic amino acids provide you with a sensitive control mechanism for their metabolism, which keeps the body permanently in the optimal ketosis range. Ketogenic amino acids are of particular advantage for keto beginners. After renouncing carbohydrates, the body must first form certain enzymes and hormones before it can produce ketone bodies from fat. In this situation, ketogenic amino acids are the perfect starting aid: Eating the right foods leads to increased production of acetoacetate and can thus accelerate the metabolic changeover and alleviate the symptoms of the keto flu.
Glucogenic and Ketogenic Amino Acids
The amino acids are divided into two groups (2) according to the degradation pathway into which the degradation products of the carbon skeleton flow:
Glucogenic (glucoplastic) amino acids: the products are converted into pyruvate and intermediate products of the citrate cycle during carbohydrate metabolism; they are used for direct energy production or can be converted into glucose during gluconeogenesis.
Ketogenic (ketoplastic) amino acids: the products are converted into acetyl-CoA in the fatty acid metabolism; they also serve for the direct production of energy or the synthesis of ketone bodies, fatty acids, cholesterol or other lipids (they cannot flow into gluconeogenesis)
There are also amino acids that are glucogenic and ketogenic because their breakdown products lead to carbohydrate and fatty acid metabolism.
The picture gives an overview of the products to which the 20 classic proteinogenic amino acids are broken down and how they then enter the intermediate metabolism.
Ramping Up The Effectiveness of your Efforts
Even if it is correct that nutritional needs can vary according to gender, weight, type of sport and person, ketogenic nutrition has been shown to have many advantages for athletes.
Because the brain can use ketone bodies much more efficiently than glucose, and fat provides much more and longer energy, athletes witness an increased and above all stable physical and mental performance. In a carbohydrate-based diet, the body is dependent on carbohydrates, which are depleted in the shortest possible time, especially during physical exertion, and as a result, the drop in blood sugar levels is accompanied by a drop in performance.
The Ultimate Ketogenic Amino Acids Supplement
The following are some examples of high-fat, low-carbohydrate foods that are suitable for a ketogenic diet:
Your diet should contain large amounts of healthy fats (up to 80 percent of total calories!). These include olive oil, coconut oil, butter from pasture milk and some nuts and seeds. Fats are an important part of every meal. They provide the body with energy and prevent hunger, weakness, and fatigue.
It also includes low starch vegetables. Which vegetables can you consume as part of a ketogenic diet without worrying about high carbohydrate intake? Among the most popular vegetables are broccoli and other cruciferous plants, all green leafy vegetables, asparagus, cucumber, and courgettes.
Moderate amounts also include high protein but low carbohydrate or no carbohydrate products, including pasture meat, free-range poultry and eggs, bone stock, wild-caught fish, organic meat and some full-fat dairy products.
You must drastically limit your fruit intake, as there are only a few fruits that are suitable for a ketogenic diet.
Why Use Keto Aminos?
In a normal diet, the body uses the carbohydrates supplied for rapid energy production. The carbohydrates are converted into sugar and released into the blood in the form of glucose. From there they are finally transported to the muscles and the brain. The rest is stored in the well-known fat depots as fat.
The metabolism transforms the fatty acids into ketone bodies, which then serve as a source of energy instead of carbohydrates. This means that the excess fat in our problem zones now supplies our brain, muscles and a large part of the rest of the body with the necessary energy and is thus burned at the same time.
Amino Acids FAQ
- What amino acids are ketogenic and glucogenic?
Ketogenic amino acids are alpha and beta keto acids that are broken down into ketone bodies and cannot be used for gluconeogenesis.
The degradation of alpha and beta-amino acids produces acetyl-CoA or acetoacetate and other ketone bodies. These intermediate products are introduced into the citrate cycle or used for the biosynthesis of other ketone bodies and fatty acids.
- Which amino acids are strictly ketogenic?
Ketogenic amino acids are lysine and leucine. Ketogenic amino acids are directly converted into the ketone body acetoacetate. If they are present in sufficient quantities, this increases the number of ketone bodies that the liver can otherwise only produce from fat. However, lysine and leucine are essential amino acids: the body cannot produce them itself, so they must be ingested with food.
- What are ketogenic amino acids used for?
Among other things, leucine serves as a source of energy for the muscles. It can also have a protective effect on the liver and reduce alcohol damage. Not only competitive athletes have an increased need for leucine, but those who suffer from stress, eating disorders or certain liver and kidney diseases may also have too low values.
Leucine is contained in ketogenic foods such as beef, mutton, chicken, pork liver, herring, salmon, halibut, sardines, nuts, eggs, and dairy products.
Lysine is the most important ketogenic amino acid. Not only does it promote fat burning, but it can also improve bone health, immune system, and calcium uptake, lower LDL cholesterol, and protect against migraine and stress. Professional athletes, vegans, and vegetarians must pay particular attention to the adequate supply of lysine.
Lysine is contained in the ketogenic foods tuna, shrimps, chicken, parmesan, pork, beef, and some keto acid supplements.
- Is glycine glucogenic or ketogenic?
The generic term “fats” covers long-chain (LCT) and medium-chain (MCT) triglycerides. Fats consist of a molecule of glycerol to which three fatty acids are bound. The length of these fatty acids determines whether an MCT or LCT is involved.
- Can amino acids be used for energy?
Whether amino acids are used to generate energy or not depends, as in the free market economy, on supply and demand. Once we have just had a protein-rich meal, the dietary proteins are increasingly metabolized. The situation is different if you exercise and then take protein. Then the body will rather convert the protein into muscle protein and less into energy. But if you don’t eat carbohydrates after exercise to quickly replenish your body with energy and replenish the glycogen stores, then you won’t be able to build muscle.
Because then you force your body to convert the amino acids into energy and glycogen.
Only if you are really hungry and do not move enough over a long period of time will the amino acids be drawn in large quantities from the muscle tissue, broken down and used to generate energy.
There is nothing wrong with the fact that your body sometimes uses amino acids to produce energy.
As with most things, it’s the amount that makes the poison.
So if you are hungry in the meantime, don’t worry about producing too much ammonia.
However, if you want to protect your muscles from alanine degradation, there are two ways to protect it.
First of all, your body only uses the muscles when it thinks it doesn’t need them anyway.
So if you exercise and strain your muscles, they won’t be broken down.
Then the body will first resort to the fat deposits.
If for some reason you don’t want to consume enough fats and carbohydrates, you can use protein shakes to prevent the amino acids from being broken down from the muscles.
For this, however, you should take better-targeted alanine to yourself. There are special amino acid drinks for this.
Although you can lose weight faster by increasing your protein intake and reducing fat and carbohydrates at the same time, this is really not the healthiest way to reach your goal.
If at all, such a diet is only feasible for a short time.
Basically, experts assume that you should not exceed an intake of 2 grams of protein per kilogram of body weight under any circumstances.