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Ileucine: properties and application in sports
Author: Slauta Alexander - sports nutrition specialist and gym trainer. All articles by the author ➤
Our body has many different tissues, hormones, and enzymes that use amino acids as substrates. Previously, I discussed valine and leucine. Today, we will explore isoleucine. We will highlight its properties, functions in the body, and describe its use in sports. Isoleucine is one of the essential amino acids. This amino acid is not synthesized in our body. Obtaining it from food is necessary for the normal functioning of the body and the operation of many systems. Main functions of isoleucine1. Provides hemoglobin synthesis. Many proteins in the blood are bound to oxygen. Isoleucine can increase and ensure the binding of a larger volume of oxygen to hemoglobin. As a result, the transport function of blood and hemoglobin synthesis are accelerated, which increases the overall endurance of the body. 2. Regulates blood sugar levels. Excess and deficiency of glucose in the blood are very harmful to the body. The normal blood sugar level is 3.3-3.5 mmol/L. Hormones regulate sugar levels, and the basis for hormones are essential amino acids. Isoleucine participates in the formation of insulin. A deficiency of isoleucine leads to insufficient production of this hormone. Consequently, with a deficiency of isoleucine, we risk developing ketoacidosis (disorder of carbohydrate metabolism). 3. Normalizes energy supply processes. The metabolism (absorption and utilization) of isoleucine occurs in muscle tissue. This amino acid speeds up the recovery process of muscles by synthesizing alanine. Alanine is a non-essential amino acid that produces glucose from protein. In other words, isoleucine facilitates faster muscle recovery. 4. Strengthens epidermis synthesis (the outer layer of skin) The intercellular fluid of the epidermis is composed of blood plasma and lymph. This fluid circulates thanks to heart contractions. As mentioned above, the more essential amino acids in the blood, the faster the metabolic processes, including the recovery of the epidermis. Application of isoleucine in sportsEssential amino acids are vital if you are training with weights. Isoleucine is used in many sports. This includes strength disciplines (bodybuilding, powerlifting) and cyclic sports (running, swimming, etc.). The main task of isoleucine during physical exertion is to increase endurance and replenish expended energy. Additionally, if isoleucine is used alongside other amino acids that have branched side chains, it can successfully protect muscles from catabolic processes and destruction, which is essential for building substantial muscle mass. If you select the ratio of isoleucine to valine and leucine wisely, the results will be quite good. Almost all BCAA complexes have a classic ratio of 2:1:1, respectively. Isoleucine content in foodsA lot of isoleucine is found in the following food products:
DosagesAccording to the information from the World Health Organization, the daily requirement for isoleucine is 35 mg/day. For strength training, this is catastrophically low, so isoleucine should be taken additionally. It is best taken together with valine and leucine, maintaining the proportion: 2 g of leucine, 1 g of valine, and 1 g of isoleucine. This is easy to achieve using BCAA. It's best to take it before and after workouts. The total mass of BCAA can vary from 10-15 g per serving. Like any essential amino acid, isoleucine is needed in sufficient quantities by the body for normal functioning, muscle mass gain, and muscle preservation during weight loss and drying. Do not allow a deficiency of essential amino acids. Follow a diet, and then you will be able to progress in fitness and feel healthy and full of strength. Personal Fitness Training by the Author of This Article:
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