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Send EmailISOLEUCINE, isoleucine, L-Isoleucine, BCAA, Brached Chain Amino Acid, LEUCINE, leucine, AMINO ACID, valine, VALINE, 73-32-5
Isoleucine is one of the branched-chain amino acids (BCAAs) and is an essential amino acid, meaning it must be obtained through the diet. Here are some key points:
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Chemical Formula: C₆H₁₃NO₂
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Molecular Weight: 131.17 g/mol
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CAS Number: 73-32-5
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Appearance: White crystalline powder
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Solubility: Soluble in water
Uses:
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Sports Supplements: Used by athletes to increase muscle mass and improve recovery after exercise.
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Dietary Supplements: Found in protein powders and amino acid supplements.
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Medical Applications: Used in the treatment of certain medical conditions.
Other Names:
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L-Isoleucine
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2-Amino-3-methylpentanoic acid
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(2S,3S)-2-Amino-3-methylpentanoic acid
Common Names:
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Muscle-building amino acid
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Athlete's amino acid
BCAA is an amino acid chain formed by the combination of 3 different amino acids. These amino acids are called leucine, isoleucine and valine. The content of the products can be written as leucine, isoleucine and valine in English. Taking these 3 amino acids together in a certain ratio allows us to get the optimum benefit from all of them.
They are amino acids that form a branched chain bond together. They are essential amino acids. In other words, our body cannot produce these amino acids. We need to get these amino acids from outside with our diet.
As a result of the research, it has been observed that this supplement does not create a big difference in muscle development and physical performance for people who already meet their protein needs. However, its effects increased as the daily protein intake and the athlete's experience decreased.
It will also be useful for performance enhancement in athletes who work for long periods.
Leucine
It is an amino acid that triggers protein synthesis. It stimulates myofibril muscle synthesis. It balances blood sugar, takes part in growth hormone secretion and stimulates wound healing. It also plays a role in cell growth. In other words, we can say that it accelerates the anabolic process. It is the most important one for muscle development among BCAA amino acids.
The main amino acid that increases muscle protein synthesis is leucine. However, when taken as a BCAA supplement, it has been seen to work more effectively with isoleucine and valine. Therefore, while it is important to take leucine in high amounts, it does not make much sense to take it alone.
Isoleucine
It is an amino acid that plays a role in the biosynthesis of proteins and energy production. It is an isomer of leucine. The types and numbers of atoms they contain are the same, but the organization of chemical bonds is different.
Valine
It takes part in muscle development and tissue healing like the other two amino acids. It is an important glycogenic amino acid for muscle coordination and calmness. It also plays a role in immune system function and hemoglobin production.
Does BCAA Have Any Harms?
It has been observed that it increases the toxicity rate in the blood if taken more than 35 grams per day, and it is also among the findings that it can have a negative effect on ALS patients.
A reliable supplement if not overdosed. Studies have shown that regular use for up to 6 months does not cause any harmful side effects.
Depending on the person's intolerance, certain side effects such as nausea and headache may be seen. It has been observed that BCAA use can change blood sugar levels before and after surgery. If you have an operation, please consult your doctor.
How to Use?
So how is BCAA used to get the most optimal result?
In the light of research, a daily BCAA intake of up to 144 mg per kg is recommended. Roughly, we can say that a minimum of 9g for women and a minimum of 12 grams for men should be taken per day. We can reach this value by consuming protein source foods in sufficient amounts. You may not need to use supplements.
BCAA can be used by mixing it with water. You can use it as it is written on the box. You do not have to take it with a special liquid.
When to Use BCAA?
Since the needs of athletes are higher than sedentary individuals, there may be advantages to using it as a supplement.
If you are entering the gym for the first time, you do not need to worry about supplements yet. It is definitely not a must-have product for beginners.
We recommend supplementing especially during low-calorie weight loss periods, strength training or pre-competition training periods.
It is recommended to take an average of 10-20 grams of supplements on training days. It is important that one serving of the supplement product contains 2-3 grams or more of Leucine. Consumption during, after or close to training will be beneficial.
The benefits of BCAA will generally be seen within 1-2 weeks. For this reason, as used in research, we recommend regular use during certain periods.
BCAA Use Before Training
BCAA can be taken 30 or 60 minutes before heading to the gym.
BCAA Use During Training
Consuming during sports is also quite common, you may experience that you feel more energetic while training, maybe do a few more repetitions, your muscles are filled better. You can drink the recommended dose with water during training.
Your training does not only have to be weight training, BCAA is a very useful supplement in cardio work or conditioning training. Its effects are valid for both aerobic and anaerobic training.
Considering that the individual doing cardio has a calorie deficit, it makes sense to use it.
BCAA Use After Training
BCAA can also be taken after training is completed, these amino acids will again help the athlete from the moment muscle repair begins.
Food Sources Containing BCAA
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