Isoleucine

Isoleucine, What Is It?

You may have heard of Branched Chain Amino Acids (BCAAs), but have you heard of isoleucine? isoleucine, (or L-isoleucine) is one of the three BCAAs and an essential amino acid because your body cannot produce it on its own, so it must come from diet and/or supplementation. The structure of isoleucine is what makes it a branched-chain amino acid, just like leucine and valine. Of the three BCAAs, both leucine and isoleucine have a similar chemical structure, but when it comes to stimulating muscle protein synthesis, isoleucine is more powerful than valine, yet weaker than leucine. Isoleucine is intimately involved in many functions inside the body such as assisting wound healing, stimulating immune function and promoting the secretion of hormones. Research has also shown that isoleucine may support health blood sugar balance.

In supplement form, BCAAs are most prized for their ability to boost anabolism (muscle building), and prevent catabolism (muscle breakdown). They are also a staple of the body-building community for their ability to prevent delayed onset muscle soreness (DOMS), as well as speed up recovery and reduce post-exercise fatigue. While all three BCAAs can be taken by themselves, they are typically recommended as a trio in a 2:1:1 ratio of leucine: isoleucine: valine for optimal efficacy.

Benefits of Isoleucine

• Decreases Muscle Damage & Soreness
• Reduces Post-Exercise Fatigue

Who Needs Isoleucine?

BCAAs are great for athletes and anyone who takes part in strenuous physical activity to promote the growth of lean muscle mass, inhibit protein breakdown, help maintain energy levels, as well as reduce Delayed Onset Muscle Soreness (DOMS).

Isoleucine Supplements

Potencies

Dosage recommendations for BCAAs can vary widely. The most recent research seems to point to an ideal dosing range of 2-5g of total BCAAs daily, in a ratio of 50% Leucine, 25% Valine, and 25% Isoleucine. Supplementation has been tested up to between 10-30g a daily without negative effects.

Forms

In supplement form, BCAAs can come from either animal sources (including animal fur, hair and feathers) or fermented vegetable sources (primarily organic, NON-GMO beets and corn). Fermentation enhances absorption and digestibility.

When taking BCAA’s for exercise performance and enhancement, consider taking creatine along with it to maximize results.

Formats

BCAAs are available in a powder that can be added to water or a sports drink. BCAAs are also available in capsule and tablet form, which are convenient when you’re on the go.

Final Thoughts

BCAAs should be combined with exercise and a healthy diet that supplies ample complete proteins.

Make sure to take your BCAA supplement 15-30 minutes before physical activity or during a workout to further prevent fatigue.

BCAAs are well-tolerated by most people and can safely be used for up to 6 months at a time. Rare possible side effects include nausea, vomiting, diarrhea, stomach bloating, headache, and fatigue.