Valine: what is it needed for in sports?

Author: Slauta Alexander - sports nutrition specialist and gym trainer.
2014-09-12

Amino acids are the primary materials for protein cells that form hormones, tissues, and ligaments. These can be non-essential and essential amino acids. Essential amino acids (branched-chain) are very important for the body, especially during physical exertion. Let's discuss the essential amino acid - valine. We will try to understand its effectiveness and methods of application.

Valine is an amino acid with a branched side chain. It is not synthesized in the body and must be obtained through food. It is part of many proteins. There is a large amount of it in albumins and connective tissue proteins. Pantothenic acid (vitamin B5) is synthesized from valine. Vitamin B5 is an excellent substance for combating stress and physical fatigue.

Functions of Valine

1. Restores muscle tissue after intense physical exertion.

Valine accelerates protein synthesis, which directly impacts the increase in muscle mass and acceleration of recovery. Without branched-chain amino acids, particularly valine, metabolic processes slow down. Additionally, the regeneration process becomes impossible.

2. Participates in energy production.

Valine is used by muscles to release energy, alongside isoleucine and leucine, as it has developed side chains in its structure. It improves the coordination of muscle contractions, thereby increasing agility and the precision of movements.

3. Participates in maintaining nitrogen balance.

In bodybuilding, to gain muscle mass, athletes strive to shift the nitrogen balance positively. Therefore, the BCAA complex, which includes valine, is taken along with arginine.

4. Plays a role in maintaining serotonin levels and the absorption of other proteins.

Due to this function, valine is often used in medicine. It is utilized in treating depressive conditions. If the body experiences a deficiency of valine, it can lead to the breakdown of contractile proteins. Even a minor deficiency of valine can disrupt the absorption of other proteins.

Valine Content in Food

Valine is found in the following products:

• Beef,
• Chicken fillet,
• Salmon,
• Cow's milk,
• Chicken eggs,
• Legumes,

When and Who Should Use It

The ideal time to take supplements containing valine is during bulk phases. This will strengthen muscles and lower cortisol levels. Therefore, if you aim to gain a few kilograms of muscle mass, valine will be a helpful ally in this endeavor.

If you don't attend the gym, it doesn't mean your body doesn't need valine. Valine improves protein metabolism, which means your performance will increase, and the effects of stress will be minimized.

As we can see, valine is always needed, whether for intense workouts or demanding workdays.

Dosages and Side Effects

For a person not engaged in sports, the daily dose of valine is 2-4 g. For people who engage in strength sports, this norm is higher. It is best taken together with leucine and isoleucine. This is possible with the help of BCAA supplements. A good and effective dosage is up to 12 g, while aminos should be taken before and after strength or cardio workouts.

To speed up recovery after workouts, it is recommended to take valine along with L-glutamine.

It is virtually impossible to overdose on valine, especially if you are training hard and leading an active lifestyle. Valine has no contraindications.

Personal Fitness Training by the Author of This Article:

• Development of online training and nutrition programs;
• Weight loss and correction;
• Muscle mass gain;
• Physical rehabilitation for various conditions (including back issues);
• Rehabilitation after injuries;
• Contacts: VKontakte, Instagram, YouTube, VIBER: +375291503882