Branch Chain Amino Acids - L-Valine

Valine is a branched chain amino acid. It has an important role in mainaining proper nitrogen balance and repairing muscle tissue. Combined with the two other BCAA leucine and isoleucine, it may have a anabolic effect on muscle tissue. Overdoses have been reported to have side effects such as itching and possible hallucinations.

Food Sources

Dairy
Meat
Peanuts

Branch Chain Amino Acids - L-Isoleucine

Isoleucine is a branched chain amino acid (BCAA) which is a part in hemoglobin formation and because of that it can enhance endurance in athletes. It also has a part in regulating blood sugar. Isoleucine deficency might have a role in developing of mental disorders.

Food Sources

Chicken
Beef
Lentil
Eggs
Cashew nuts

Branch Chain Amino Acids

Branched Chain Amino Acids are three essential amino acids called leucine, isoleucine and valine. They are used for energy during workouts and muscle protein needs to be broken down in order to get them. By supplementing BCAA before and during workouts it is possible to prevent muscle catabolism and even enable hypertrophy. Branch Chain Amino Acids have an important role in promoting muscle metabolism.

BCAA supplementation:

-Promotes recovery
-Decreases or prevents DOMS (Delayed On-set Muscle Soreness) following an intense workout.
-Promotes strength and endurance
-Stimulates hypertrophy

Branch Chain Amino Acids - L-Leucine

Leucine is an essential amino acid, so it is not synthesized by the body, and is therefore needed daily from food sources. Leucine supplementation with regular meals improves significantly the protein synthesising effect in muscle cells. So basically it increases the anabolic effect of food and if you don't have enough of it in your diet, your body will not maximize the use of nutrients for muscle hypertrophy. It regulates blood sugar by promoting the effects of insulin, and supporting growth hormone production. Even though Leucine enhances insulin its anabolic effects are 90% through different pathways. It has been shown to have dsignificant effects on fat loss when supplemented while in a caloric deficient. Leucine promotes bone and skin health.

Leucine also may promote liver protein synthesis and might be useful for people with liver problems. It is also possible that it might enhance memory performance.

Recent studies show that Leucine might be the most important BCAA and provide the most positive effects. It has a positive effect on muscle recovery and hypertrophy after resistance training. These are reasons why athletes are getting their hands on Leucine supplements. Good results for muscle hypertrophy, muscle recovery and fat loss should be achieved with a 2-5g supplementation of L-Leucine with every meal.

Food Sources

Beef
Soybeans
Lentils
Fish
Peanuts

All food sources are relatively low on Leucine and for notable results supplementation is recommended.