Table of contents:
Foods rich in valine are mainly eggs, milk and dairy products.
Valine helps with muscle building and tonicity, in addition, it can be used to improve healing after surgery, as it improves the quality of tissue regeneration. However, supplementation with valine must be accompanied by a nutritionist.
Valine is often present in supplements to increase muscle mass, such as BCAA, which can be taken before or after training, about 5-10 g per day, depending on current weight and training type.
Other foods rich in Valine
List of foods rich in Valina
The main foods rich in valine are meat, fish, milk, yogurt, cheese and eggs, for example, which are foods rich in protein. Also, other foods rich in valine can be:
- Soybeans, beans, peas, corn;
- Cashews, Brazil nuts, almonds, peanuts, hazelnuts, walnuts;
- Cocoa, rye, barley;
- Eggplant, beetroot, garlic, red onion.
It is necessary to consume foods rich in valine, because the human organism cannot produce this amino acid.
Foods rich in valine, leucine and isoleucine
Foods rich in valine usually contain other essential amino acids, making them excellent foods for athletes looking for muscle hypertrophy.
Some foods rich in valine, leucine and isoleucine are:
- Egg, fish, meat, milk and dairy products;
- Beans, peas;
- Cashews, Brazil nuts, almonds, peanuts, hazelnuts.
Amino acid intake should be done daily, since there are no reserves of amino acids in the body. However, supplementation must be guided by a trained professional, so as not to harm he alth.
The recommended daily dose of valine is approximately 1.5 grams per day for an individual weighing 70 kg, for example.
This banana and almond smoothie is an excellent homemade supplement rich in valine, leucine and isoleucine, to take after training and improve muscle recovery and hypertrophy.
- 2 bananas
- Half a cup of blanched almonds
- 1 dessert spoon of honey
Beat everything in the blender and add a little cinnamon at the end, to taste.
- Foods rich in leucine
- Isoleucine-rich foods