Protein Is Life: Understanding Amino Acids

 What is protein anyway?

Protein is foundational to all forms of life—from bacteria to animals and to people like you and me. Protein is a complex structure that starts with small compounds called amino acids. Think of amino acids as links in a chain. In order to make a chain, you have to start with a single piece of metal. Two links fused together form a bond; in terms of amino acids, this is called a peptide bond. Once multiple peptide bonds are fused together, you have created a polypeptide chain, meaning the fusion of many amino acids.

Proteins are formed from long strands of polypeptide chains that begin to fold over on themselves, creating a three-dimensional structure. One of the most famous molecular structures related to this process is DNA (deoxyribonucleic acid). DNA is responsible for the genetic coding of cells and proteins in the body.

Why are amino acids important?

Every cell and organ, like muscles and the heart, is created from the fusion of millions of amino acids, forming long peptide chains that fold into proteins. A flower cannot grow or bloom without first being planted as a seed—amino acids are just the same. A protein cannot be formed without the presence of amino acids.

There are a total of 20 amino acids in the human body. These 20 amino acids are broken into two categories: essential and non-essential. There are 9 essential amino acids and 11 non-essential amino acids. Essential amino acids must be consumed through diet because the body cannot make them, while non-essential amino acids do not have to be consumed (though they can be) because they can be created endogenously, or naturally, within the body.

There is a catch to the creation of non-essential amino acids: the presence of substrates—a molecule or chemical needed to produce a chemical reaction—and essential amino acids must be adequate for them to be produced.

How should we increase our intake of amino acids?

Simple—through diet and nutrition. When I say diet, I mean the consumption of whole foods. Start with complete proteins, which are proteins that contain all essential amino acids. Examples of complete proteins can be found in the USDA Dietary Guidelines for Americans 2025–2030 food guidance system, such as fish, poultry, beef, eggs, and dairy.

Increased protein consumption is beneficial for optimal health and performance. Protein intake assists with weight loss, regulation of energy production, and the synthesis of muscle, supporting both building and recovery.

Conquer Coaching Tip: As the weekend rolls in, think about incorporating protein into your meals as you prepare your grocery list for the upcoming week. Not sure how much is enough? Here is a list of recommended serving sizes to kick-start your planning.

Sources:

National Human Genome Research Institute. (2026, January 9). Deoxyribonucleic acid (DNA). National Institutes of Health. https://www.genome.gov/genetics-glossary/Deoxyribonucleic-Acid-DNA

realfood.gov. (n.d.). Eat real food. https://realfood.gov/

realfood.gov. (2025–2030). Dietary guidelines for Americans, 2025–2030. https://cdn.realfood.gov/DGA.pdf

realfood.gov. (2025–2030). Daily servings by calorie level [PDF]. https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdf

Sutton, B. (2022). Structure of protein (pp. 254–255). In National Academy of Sports Medicine (Chap. 9).