Many athletes know that a good branched-chain amino acid (BCAA) supplement is important for an efficient workout. Apart from increasing your muscle mass and improving endurance, these supplements also help prevent muscle breakdown as well as post-workout soreness.
Today, we’ll be talking about one specific BCAA that does that more. If you’re looking for a supplement that will help you from the moment you step into the gym until after your workout then L-Valine might just be for you!
L-Valine at a Glance
L-Valine is the dietary supplement form of the BCAA valine. It is commonly taken by weightlifters and performance athletes to support muscle and tissue repair as well as to provide them with adequate energy while performing taxing activities.
As an essential amino acid, the human body cannot produce valine. It should be sourced from food such as dairy products, eggs, red meat, fish, fermented soy products, poultry, nuts, seeds, beans, mushrooms, and gluten-free whole grains. Athletes also often take l-valine supplements to increase their daily intake of this BCAA.
How It Works
L-valine functions in the same way as the other BCAAs leucine and isoleucine. It encourages protein synthesis in the muscles which result in muscle building. This also translates to the reduction of muscle wasting or breakdown. Valine does this by supplying the muscles with extra glucose to be used for energy production during intense exercise.
Apart from supporting protein growth, it also discourages problematic brain cell messaging. People with liver disease and anorexia can benefit from this.
L-valine also helps support muscle coordination and strength while supporting cognitive growth.
L-Valine Benefits
- A study in 2018 revealed that L-valine supplementation aids in improving the recovery rate and perceived muscle soreness among people who engage in a strenuous workout and other sports activities.
- L-Valine also helps in preventing muscle breakdown and boosting athletic performance.
- A research study published in 2018 also revealed that L-valine aids in the reduction of fatigue during exercise.
Dosage Recommendations
When taking L-Valine is a dietary supplement, the most common dosage is 1000 mg to 2000 mg taken once or twice per day depending on your needs. It is, however, important to consult a physician first before taking this dietary supplement
While it can be taken alone, it is recommended to take it with the BCAAs leucine and isoleucine at a ratio of 2:1:1 pf leucine, isoleucine, and valine respectively.
Safety Considerations
It is important to stick to the recommended dosages of L-Valine. When taken in excessive amounts, it may cause hallucinations, high concentrations of toxic ammonia in the body, and decreased liver and kidney function.
