The Top 5 Benefits Of Valine + 5 Foods Loaded With Valine + How Much Valine You Should Consume Daily!

Originally found within the valerian plant, valine is one of three amino acids deemed important for health and fitness results. It’s often paired with leucine and isoleucine, but valine also provides several health and fitness benefits all on its own. In this article we’re going to talk about: So let’s get started!

The Top 5 Benefits of Valine

  1. Protects Muscle
  2. Intra-Workout Energy
  3. Weight Loss
  4. Recovery
  5. Increases Absorption Of Other Amino Acids
While valine has not been the center of as many studies as its amino acid counterpart, leucine, it can still help with your health and fitness goals. Here are the top 5 benefits of valine based on science and user reports:

1: Protects Muscle

One of the most useful benefits of valine is its ability to protect current muscle mass from protein breakdown. When you begin a calorie-restricted diet or when you try fasted training, you put your lean muscle tissue at risk for catabolism or muscle breakdown. Valine has been shown to prevent this by increasing glucose uptake [1] instead of amino acid uptake, and this benefit is only amplified when taken alongside leucine and isoleucine.

2: Increase Intra-Workout Energy

Valine doesn’t have the muscle mass potential that leucine does; however, studies suggest it might be able to improve your workout performance [2] and energy levels. One study showed that subjects provided with valine were more resistant to fatigue during their workouts.

3: Might Support Weight Loss

While the jury isn’t out on this one yet, there is evidence to suggest that valine can help with fat burning. One study showed that subjects given valine and isoleucine burned more fat [3] than those that did not while sparing their muscle glycogen or energy stores. The catch is that the subjects were glucose deprived. While research is promising, don’t expect valine to become the newest and hottest fat burner on the market.

4: Supports Detox and Recovery

Detoxification is one of those things that we just don’t think much about. Sure, we’re concerned about recovery, but how often do you consider the buildup of metabolic waste and toxins post-exercise? Valine has been shown to support the body’s process of eliminating post-workout metabolic waste [4] which will support your recovery.

5: Boosts Absorption

Valine is an important complementary amino acid because it helps to increase the bioavailability of the other amino acids. Bioavailability refers to how well your body can digest, absorb, and assimilate nutrients. When valine is paired with leucine and isoleucine for example the bioavailability of all three is increased. That’s why the best BCAA powders contain valine, leucine and isoleucine together to support weight loss, muscle growth and recovery.

Top 5 Valine Foods

  1. Shredded Parmesan
  2. Lean Chicken Breast
  3. Skirt Steak
  4. Pork Chops
  5. Soy Beans
Outside of supplements, natural foods are the best way to get your daily intake of valine. Let’s review the top 5 foods highest in valine that should be in your diet:

1: Shredded Parmesan

If you’re on a fat restricted diet, be sure to find a low-fat parmesan that is all natural, not processed. You’ll get 157% of your recommended daily allowance from just 100 grams (3.5 ounces) of shredded parmesan.
  • [su_highlight background=”#ffff99″]2.8 grams of valine per 100 grams[/su_highlight]

2: Lean Chicken Breast

This muscle-building staple is packed with amino acids, especially valine. Be sure to eat the lean portion for the most protein-based calories.
  • [su_highlight background=”#ffff99″]2.8 grams of valine per 100 grams[/su_highlight]

3: Skirt Steak

Tied with lean chicken breasts is skirt steak. Red meat is also packed with creatine, another muscle-building and energy-supporting amino acid.
  • [su_highlight background=”#ffff99″]2.8 grams of valine per 100 grams[/su_highlight]

4: Pork Chops

Change up your weekly meals with pork chops. This protein-packed option is best served without the fat trimmings if you are on a limited fat diet.
  • [su_highlight background=”#ffff99″]2.6 grams of valine per 100 grams[/su_highlight]

5: Soy Beans

Although there are plenty of plant-based foods that contain amino acids, soy beans are the best. We recommend fermenting the beans to maximize digestion and absorption, and lower level of phytic acid.
  • [su_highlight background=”#ffff99″]1.9 grams of valine per 100 grams[/su_highlight]

How Much Valine Per Day?

It depends on your activity level, the average person who is hitting the gym a few times per week should aim to consume around 2 grams of valine each day. Someone who is extremely active such as an athlete can safely take up to 4 grams of valine per day. BCAA supplements are a great way to ensure you’re consuming enough valine each day but strive to get most of your nutrients from natural foods.
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