The important properties of the amino acid valine are revealed, how to take it correctly and in what products it is contained.
The amino acid Valine is the third closing element of an important sports supplement; before that, the first 2 elements and were considered.
I don’t want to repeat myself, but it should be recalled that valine is a type of essential amino acid; it is not produced by the body, but comes with food. It includes a high protein content, in addition, valine is the basis for the formation of the B5 group of vitamins, which helps with physical fatigue and during periods of stress.
Properties of valine
1. SUPPORTS SEROTONIN AND IMPROVES PROTEIN ABSORPTION– when there is a minimum of valine in the body, proteins begin to break down, this immediately affects the size of the muscles, which is the most negative thing for sports; other newly received proteins, due to its deficiency, begin to be absorbed worse.
Also, this amino acid is often used in medicine to eliminate depression, as it increases serotonin in the body, which is known to be the hormone of joy.
2. KEEPS NORMAL NITROGEN BALANCE– for fitness and bodybuilding, the primary task is to create a beautiful figure through gaining muscle mass, in order to gain it you need to increase the nitrogen balance, valine, including the entire BCAA complex, contributes to this.
3. TAKES PART IN THE CREATION OF ENERGY- valine helps strengthen muscle contractions, thereby increasing muscle coordination, this all happens by using the amino acid to release energy into the body, just like isoleucine and leucine do.
4. ACCELERATES RECOVERY– a deficiency of this amino acid slows down the body, which in turn reduces the rate of absorption of nutrients by muscle tissue, all of which affects both the speed of getting rid of subcutaneous fat and increasing muscle volume.
5. REDUCES THE EFFECT OF CORTISOL– valine is important for reducing catabolic processes, which are enemy No. 1 for muscles; it tries to actively destroy them, believing that this is an extra element of the body. Even without going to the gym, you can increase your performance and reduce fatigue by taking this sports supplement.
What foods contain valine?
It can be found in the following foods:
Salmon fillets
Chicken fillet
Beef
Beans
Chicken eggs
Milk
How to take valine
For ordinary people who find physical activity a burden, doses range from 2-4g. daily, for those actively involved in sports, its dosage should be increased from 4 to 12 g. The best effect is achieved when taking the entire BCAA complex.
It is necessary to take the dose by dividing it into 2 equal parts 30 minutes before the start of the training and after the end of the training. If faster recovery is needed, additional amino acid intake will help.
The essential amino acid valine: the history of the discovery of the substance
The world owes the discovery of the amino acid valine to German scientists. They became interested in this substance in the middle of the last century, having discovered it in the tissues of the pancreas. It was then obtained through the process of protein hydrolysis, and at the beginning of the 20th century, Emil Fischer extracted it from the milk protein casein, derived its chemical formula and gave it a name in Latin, valine.
It is assumed that the amino acid was named after the valerian plant, which contains a lot of this substance.
A detailed study of the amino acid showed that the body cannot function without it. He has to get the substance from the outside with products. Valine was classified as essential and, since the middle of the last century, they learned how to synthesize it on an industrial scale.
General information about valine
Scientists characterize l valine as a substance without which tissue regeneration in the body is impossible. The molecule of this amino acid has a highly branched chemical structure. It is related to valine with isoleucine and leucine, two more amino acids with a similarly branched chain. This structure determines their special value for humans - they are involved in the synthesis of protein molecules.
What is the amino acid valine:
- a compound that may be of animal or synthetic origin;
- crystalline, colorless powder, easily soluble in water;
- component of a protein that gives it hydrophobic properties.
The importance of valine for the body
The branching of the molecular chain of valine allows, on the one hand, to hold together the constituent elements of the protein molecule (nitrogen, oxygen, carbon, iron, phosphorus), and on the other hand, to repel water, forming a dense protein structure.
What is valine and why do we need it:
- an amino acid that the liver transforms into a source of energy for the body - glucose;
- an indispensable element for the construction of muscle tissue;
- a substance for the synthesis of cells responsible for immunity.
The functions of valine in the body are very wide:
- affects the functioning of the nervous system;
- responsible for muscle coordination;
- essential for skin health;
- participates in the synthesis of hormones;
- helps the absorption of other amino acids.
The substance can suppress increased appetite, has a calming effect on nervous overexcitation, and helps get out of depression.
The body's daily need for valine
Valine requirements for each organism vary depending on body weight and lifestyle. On average, the daily norm for an adult is from 2 to 4 g. Another system for calculating the norm suggests taking into account the need for a daily intake of 10 mg of amino acid per kilogram of body weight.
During intense physical exertion, nervous strain, and active sports training, the need for valine increases, since the amino acid is consumed faster than usual. In this case, you should discuss with your doctor the need for additional intake of the substance in the form of pharmaceutical drugs or dietary supplements.
Excess and deficiency of valine
The lack of an amino acid in the body can be explained by its insufficient supply or impaired absorption. Valine deficiency leads to disruption of protein synthesis. This condition can be suspected by the specific smell of urine: it smells like maple syrup. Other manifestations of substance deficiency include:
- neuroses, depression, sleep disturbances, memory impairment;
- muscle weakness;
- deterioration of immunity;
- cracks in the mucous membranes of the mouth and nose;
- intestinal disorders.
Excess valine usually develops against the background of its uncontrolled intake in the form of dietary supplements, since it is impossible to obtain an overdose of the substance from products. The condition is manifested by a feeling of “goosebumps” on the skin and numbness of the limbs. In severe cases, hallucinations occur, nausea and vomiting occur.
Products - sources of valine
Parmesan cheese is considered the champion in valine content (2.5 mg/kg of product). Cottage cheese and natural yogurt are a little behind it.
- pumpkin seeds;
- quail eggs;
- walnuts;
- bee products (pollen, royal jelly).
According to nutritionists, to obtain the daily requirement of valine you need to eat 5 chicken eggs, about 200 g of any meat and drink 2 liters of milk.
What foods contain the amino acid valine?
Pharmacological properties of the drug valine
The pharmacological form of L valine is a white powder, which is diluted in water before use. The dilution proportions and dosage regimen are agreed upon with the doctor.
When prescribing a drug, take into account its ability to regenerate damaged tissue, strengthen the nervous system, and strengthen the immune system.
Pharmacological properties:
- has a stimulating effect;
- strengthens and restores muscle tissue;
- increases the body's resistance to infections;
- increases endurance during nervous and physical stress;
- affects metabolism and helps lose weight;
- enhances the synthesis of growth hormone;
- Helps fight depression and alcohol addiction.
Indications for use
Valine is indicated after surgical interventions on the brain and gastrointestinal tract. It is prescribed for traumatic brain injuries, liver diseases with impaired functioning.
Indications for taking valine:
- depression, insomnia;
- frequent headaches, memory impairment;
- obesity;
- some types of anemia;
- increased physical activity;
- impaired liver and kidney function.
Contraindications
The use of valine is prohibited for children and adolescents, pregnant and lactating women, unless life-threatening conditions are involved. Valine is contraindicated for diabetics. It should not be taken for heart failure, exacerbations of liver and kidney diseases.
Valine amino acid is prohibited for diseases associated with impaired absorption of amino acids and individual intolerance to this substance.
Amino acid valine in sports: BCAA and bodybuilding
Valine with leucine and isoleucine form an amino acid complex known as BCAA. Their combination is based on the branched structure of molecules and similar properties. Together, these amino acids ensure the stability of the structure of the protein molecule. They activate various enzymes that are necessary to supply oxygen to the heart and skeletal muscles.
The nutritional complex of amino acids is highly appreciated by bodybuilding athletes. According to them, it helps restore muscles after training and build them. BCAAs are also used by marathon athletes. The complex increases endurance and accelerates recovery after exercise.
Valine, instructions for use
Valine in combination with other amino acids must be taken according to the instructions for the drug, which indicate the dosage. They may vary depending on the manufacturer. As a rule, for 2 parts leucine there is one part valine and one part isoleucine. The dosage is calculated based on leucine - 33 g per kg of body weight. For a person weighing about 80 kg, approximately 5 g of the drug should be consumed.
Admission procedure:
- during training - 20 minutes before meals or immediately after training;
- if the workout lasts more than an hour, take additional doses between exercises;
- during rest - half the usual dose in the morning, immediately after waking up.
The drug is washed down with fruit juice, because fructose improves its absorption.
Harm and side effects
A negative reaction to drugs with valine occurs in people with individual intolerance to the amino acid itself or other components of the complex. In this case, harm can occur with varying degrees of intensity - from allergies to kidney failure.
Side effects from taking it include nausea and vomiting, headaches, chills, and tachycardia.
Overdose
Overdoses of drugs containing valine are extremely dangerous because they have a strong effect on the functioning of the liver and kidneys. Too much interest in amino acid complexes is fraught with the development of kidney failure, impaired heart function, and a sharp drop in blood pressure, even to the point of shock.
An overdose can be assumed if hallucinations appear, breaths become unusually deep at normal frequency, swelling occurs, body weight decreases sharply or, conversely, increases.
Interaction with other substances
When taking valine preparations, you must remember that it impairs the absorption of tryptophan and tyrosine. If the doctor recommended all three substances, then you should first take valine, and an hour later - tyrosine and tryptophan. If there is not enough valine in the body, then the absorption of other incoming amino acids worsens.
Fructose from juices stimulates the production of pancreatic enzymes that help absorb valine. Taking amino acids goes well with eating “slow” carbohydrates – cereals, baked goods made from wholemeal flour.
Preparations containing
In pharmaceutical preparations, valine is most often used in combination with other amino acids.
Where valine is found is described in the table below.
For more information about the properties of the BCAA complex, see the video below.
Instructions
The substance belongs to the essential amino acids having a branched structure. It is not produced by the human body independently, but can only enter it from external sources - with food and special dietary supplements. An aliphatic and hydrophobic amino acid contributes to the normal formation of protein structure, turning into glucose in the liver - an additional source of energy for the body.
Characteristics and properties
The chemical name is 2-amino-3-methylbutanoic acid, the formula is HO2CCH(NH2)CH(CH3)2. The element is used in the manufacture of some medicines and sports supplements. The main active ingredient of these drugs is a structural component of all proteins; together with glutamic acid, it forms the protein chain of hemoglobin. It promotes the complete absorption of other amino acids. Under the influence of the substance, vitamin B5 is synthesized.
In its pure form, the amino acid obtained under production conditions is colorless crystals that dissolve in an alkaline medium and water. Once in the human body, it supports the immune system, participates in the formation of muscle fibers, and increases tone and vitality. The amino acid improves tissue growth in the body and reduces the pain sensitivity threshold. It has a beneficial effect on the human psyche, promotes the normal functioning of the liver, and helps get rid of toxins.
Main functions and benefits
For adults
The amino acid supports the body of an adult, increases endurance and resistance to stress. It also performs the following functions:
- increases the production of serotonin - the hormone of joy and good mood;
- removes nitrogen;
- strengthens the immune system;
- improves the condition of the kidneys and liver;
- reduces the degree of alcohol and drug addiction;
- allows you to gain muscle mass faster;
- improves brain activity;
- reduces cortisol levels;
- promotes rapid saturation, due to which it can be used in the treatment of obesity.
For children
A small child’s immunity does not develop immediately. In the first years of his life, his immune system needs special support, which amino acids can provide. It promotes the formation of muscle muscles, supporting the growing body. During times of increased mental stress, schoolchildren need to consume foods and supplements containing this substance.
Products containing valine
The substance is found in dairy products: cheese, cottage cheese, yogurt. Legumes are rich in it: peas, beans, soybeans, as well as hazelnuts, pine and walnuts, pumpkin and sunflower seeds, grain products, cereals, mushrooms, seaweed, cocoa, fresh herbs, bran.
What is valine used for?
The drug is used in the complex treatment of diseases of the gastrointestinal tract. There are other indications for its use:
- peritonitis, sepsis;
- burns and injuries;
- postoperative period;
- protein deficiency;
- multiple sclerosis, depressive states, drug addiction;
- increased physical activity.
About excess and deficiency
An overdose leads to dysfunction of the nervous system, numbness of the extremities, stomach upsets, and causes a tingling sensation in the arms and legs. A person may experience chills and goosebumps appear on the skin due to excessive ammonia production. In this case, blood circulation deteriorates, clots appear in the blood, the functioning of the digestive system is disrupted, and the kidneys and liver experience the greatest load. Taking higher doses of the drug causes hallucinations.
Amino acid deficiency can provoke the onset of degenerative neurological diseases. A deficiency of this substance can occur due to insufficient nutrition and diets. The main signs of a substance deficiency:
- increased hair loss;
- sudden weight loss;
- migraine, sleep disorders, memory disorders;
- depression, despondency;
- decrease in the body's defenses;
- dermatitis, skin rashes;
- leukopenia;
- growth arrest;
- hypoalbunemia;
- muscle weakness;
- arthritis;
- brittle nails and hair;
- inflammation of the mucous membrane of the eye.
How to take valine?
The daily intake of amino acids for a healthy person is 3-4 g. To determine a more accurate dosage, it is necessary to take into account that 10 mg of the drug is taken per 1 kg of a person’s weight. To achieve the best effect, the product is taken together with leucine and isoleucine. Amino acid complexes are taken by bodybuilders to improve athletic performance. If you have severe liver and kidney diseases, you must take the drug strictly as directed by your doctor.
Interaction with other substances
The substance combines well with isoleucine, leucine and other essential acids: threonine, methionine, phenylalanine, lysine. To meet the body's need for amino acids, you can mix isoleucine, leucine and valine in a ratio of 1:2:2, respectively. The amino acid interferes with the normal absorption of tyrosine and tryptophan, so medications based on them should be taken separately. This element goes well with slow carbohydrates and polyunsaturated fatty acids and proteins.
Contraindications
There are the following contraindications to the use of the drug:
- cardiac, renal or liver failure, overhydration;
- metabolic disorders, including amino acids, metabolic acidosis;
- individual intolerance to the substance;
- diabetes;
- hepatitis.
Side effects
If the prescribed dosage is violated, side symptoms may occur such as:
- allergic reaction;
- nausea and vomiting;
- hallucinations;
- chills;
- cardiopalmus.
special instructions
During pregnancy and lactation
It is not recommended to take supplements during pregnancy and lactation.
Use in childhood
L-valine is used in clinical pediatrics, in particular, in the organization of parenteral nutrition. The main indications for its use are underweight in a child, rapid growth rates, causing the need for additional nutrients. The substance is included in the diet of premature babies.
In these tables, the average daily requirement for valine is assumed to be 3500 mg (3.5 grams). This is an average figure for the average person. For athletes, the norm of this essential amino acid can reach 6-7 grams per day. The “Percentage of daily requirement” column shows what percentage of 100 grams of product satisfies a person’s daily need for a given amino acid.
FOODS HIGH IN THE AMINO ACID VALINE:
| The product's name | Valine content per 100g | Percentage of daily requirement |
| Egg powder | 2550 mg | 73% |
| Parmesan cheese | 2454 mg | 70% |
| Red granular caviar | 2140 mg | 61% |
| Soybean (grain) | 1737 mg | 50% |
| Cheese "Poshekhonsky" 45% | 1270 mg | 36% |
| Lentils (grain) | 1270 mg | 36% |
| Cheese "Swiss" 50% | 1250 mg | 36% |
| Peanut | 1247 mg | 36% |
| Pink salmon | 1230 mg | 35% |
| Pistachios | 1230 mg | 35% |
| Powdered milk 25% | 1207 mg | 34% |
| Cheese cheese (from cow's milk) | 1200 mg | 34% |
| Cheddar cheese 50% | 1150 mg | 33% |
| Beans (grain) | 1120 mg | 32% |
| Sea bass | 1100 mg | 31% |
| Cashew | 1094 mg | 31% |
| Cheese "Roquefort" 50% | 1080 mg | 31% |
| Sunflower seeds (seeds) | 1071 mg | 31% |
| Chees Feta" | 1065 mg | 30% |
| Meat (beef) | 1030 mg | 29% |
| Peas (shelled) | 1010 mg | 29% |
| Lean herring | 1000 mg | 29% |
| Mackerel | 1000 mg | 29% |
| Low-fat cottage cheese | 990 mg | 28% |
| Zander | 980 mg | 28% |
| Pike | 980 mg | 28% |
| Horse mackerel | 950 mg | 27% |
| Chicken egg yolk | 940 mg | 27% |
| Almond | 940 mg | 27% |
| Meat (turkey) | 930 mg | 27% |
| Chum salmon | 900 mg | 26% |
| Pollock | 900 mg | 26% |
| Cod | 900 mg | 26% |
| Hazelnut | 900 mg | 26% |
| Sesame | 886 mg | 25% |
| Meat (chicken) | 880 mg | 25% |
| Quail egg | 880 mg | 25% |
| Meat (broiler chickens) | 870 mg | 25% |
| Cottage cheese 18% (fat) | 838 mg | 24% |
| Meat (pork meat) | 830 mg | 24% |
| Meat (lamb) | 820 mg | 23% |
Article added: 2017-10-10
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An amino acid found in protein products is valine. She belongs to the group. The amino acid valine gets its name from the valerian plant.
Why does the human body need valine?
Main Functions of Valine:
- The combination of Valine + Leucine + Isoleucine = source of energy for muscles. Valine is a source of energy during fasting and in case of heavy physical activity;
- Significantly calms and reduces sensitivity to pain, cold and heat;
- Like, it helps people fight the following diseases: alcoholism, smoking and drug addiction;
- Participates in the formation of pantothenic acid and penicillin;
- Maintains normal nitrogen (N) levels in the body. Nitrogen in the body is not contained in its pure form, but is represented by nitrogen-containing compounds. Valine transports nitrogen from the liver to other tissues;
- Prevents the removal of serotonin from the body. Lack of serotonin leads to depression;
- Suppresses appetite. This function is used to treat obesity;
- Promotes proper functioning of the immune system.
It is necessary to increase the daily requirement of valine in the following cases:
For psychological disorders;
For wound healing in the postoperative period. Therefore, after childbirth, a woman needs to include protein foods in her diet.
The daily intake of valine for an adult is 4000 mg, for children 800 mg.
Sources of the amino acid valine:
According to the data given in the table, it can be seen that the daily requirement of valine for an adult is = 200g of pea porridge + 200g of boiled beef.
Valine deficiency leads to irritability, depression, multiple sclerosis.
Excess valine causes the formation of goosebumps on the skin.
Amino acid valine during pregnancy.
The cause of irritability and insomnia during pregnancy can be both hormonal changes and poor nutrition. Therefore, it is very important for a woman during pregnancy to consume foods rich in essential amino acids, including valine. Valim helps the body reduce hunger and improve mood.
Valine for children. Valine is especially important for children athletes; its deficiency causes loss of muscle mass and decreased endurance. For children under one year old valine is needed to maintain immunity.
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