Valine
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Valine, What Is It?
Did you know that valine is one of an elite group of three essential amino acids called the Branched Chain amino acids (BCAAs)? The other two BCAAs are leucine and isoleucine and together they boost energy while helping to counteract muscle protein breakdown during strenuous exercise.
As essential amino acids, BCAAs cannot be made inside the body, so must be supplied through diet and/or supplementation. Foods that contain valine and BCAAs include; lean meats, egg whites, legumes and dairy. Of the 9 essential amino acids, BCAAs account for a whopping 40% of your daily amino acid needs – hence their importance to overall health and wellness.
BCAAs differ from other amino acids because of their branched structure. They are also the only amino acids that are not broken down by the liver, but rather are broken down directly in skeletal muscle to serve as a direct fuel source. Because of this, BCAAs have a sparing effect on muscle glycogen and muscle protein during prolonged bouts of exercise. In supplement form, BCAAs are primarily used to promote muscle growth, prevent muscle breakdown and mitigate Delayed Onset Muscle Soreness (DOMS), as well as improve performance. In addition, valine itself has been shown to support muscle coordination, mental strength & endurance, as well help optimize growth in children.
Benefits of Valine
- Improves Mental & Physical Performance
- Promotes Muscle Protein Synthesis & Prevents Muscle Breakdown
Who Needs Valine?
Athletes and bodybuilders are probably the most common users of valine (and BCAAs in general) thanks to its ability to prevent muscle breakdown and boost athletic performance. BCAAs are also often recommended for the elderly, to help preserve muscles and prevent the natural decline in muscle mass.
Valine Supplements
Potencies
The recommended dose range for BCAAs is 2-5g daily, to be adjusted according to weight. Refer to label instructions for more detailed dosing information. BCAA blends should be supplied in a 2:1:1 ratio of leucine: isoleucine: valine for optimal efficacy.
Forms
L-Valine is the biologically active form of the amino acid, and like the other BCAAs, it can come from either animal sources, or fermented vegetable sources (primarily organic, NON-GMO beets, and corn). Fermentation enhances absorption and digestibility.
Formats
Valine is available as a standalone supplement in either liquid, capsule, or powder form, as well as in a BCAA blend (capsules or powder), along with leucine and isoleucine. BCAA blends can be mixed into water or other liquids.
Final Thoughts
BCAA supplements should be taken 15-30 minutes before a workout. BCAAs pair especially well with B Complex vitamins and should be combined with regular exercise and ample protein-rich foods.
While Valine and BCAA’s are well tolerated by most, some possible side effects of taking high doses of BCAAs can cause hypoglycemia (low blood sugar). Using a single amino acid supplement can result in a negative nitrogen balance, which is why valine should ideally be taken along with the other two BCAAs.
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