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Valine

Valine

Overview:

Valine helps prevent the breakdown of muscle when taken with the other two BCAAs in addition to its ability to ignite muscle growth/strengthening. Additionally, Valine has been proven to boost nervous system functionality, improving motor skills and sensory abilitiesIt is one of the three Branched Chain Amino Acids (BCAAs) along with both Leucine and Isoleucine (and therefore cannot be produced by the body and must therefore be obtained through food or supplementation). 

Benefits:

Valine is commonly used by athletes because of its ability to promote the growth of muscle tissue and in maintaining the proper amount of nitrogen in the body. Whenever excessive muscle use is mandatory, it is vital that valine is replenished in the body. This amino acid also assists in maintaining a healthy immune system, nervous system and cognitive function.

Side Effects:

No side effects have been reported, which is why valine is generally considered safe for healthy individuals.

Synergies:

As valine is one of three BCAAs, it is thought to provide the most benefit when combined with leucine and isoleucine. The ratio that is commonly cited in research is a 2:1:1 combination (2 grams of leucine for every 1 gram of valine and 1 gram of isoleucine), although further research is needed to determine the optimal ratio of BCAAs.

Dosage:

Recommended daily allowances are in the range of 1.5-3g per day (reference 1).

Further Reference:

  1. Lynch CJ, et al Regulation of amino acid-sensitive TOR signaling by leucine analogues in Dietary Reference Intakes For Energy, Carbohydrate, Fiber, Fat, Fatty Acids,Cholesterol, Protein,and Amino Acids, Institute of Medicine of the National Academies, 2002 and 2005, THE NATIONAL ACADEMIES PRESS 500 Fifth Street, N.W. Washington, DC 20001