Foods rich in valine are mainly egg, milk and derivatives.
Valine serves to aid muscle building and tonicity; in addition, it can be used to improve healing after some 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, according to the current weight and type of training.
List of Valina rich foods
The main foods rich in valine are meat, fish, milk, yogurt, cheese and egg, for example, which are foods rich in protein. In addition, other foods rich in valine may be:
- Soybeans, beans, peas, corn;
- Cashew nuts, horse nuts, almonds, peanuts, hazelnuts, walnuts;
- Cocoa, rye, barley;
- Eggplant, beetroot, garlic, purple onion.
It is necessary to consume foods rich in valine, because the human body can not produce this amino acid.
Foods rich in valine, leucine and isoleucine
Foods rich in valine usually have other essential amino acids and are therefore excellent foods for athletes seeking muscle hypertrophy.
Some foods rich in valine, leucine and isoleucine are:
- Egg, fish, meat, milk and derivatives;
- Beans, peas;
- Cashew nuts, Brazil nuts, almonds, peanuts, hazelnuts.
Intake of amino acids should be done daily, since there is no reserve of amino acids in the body. However, supplementation should be guided by a trained professional so as not to harm health.
The recommended daily dose of valine is approximately 1.5 grams per day for a 70 kg individual, for example.
BCAA Vitamin
This banana-almond-based vitamin is an excellent homemade supplement rich in valine, leucine and isoleucine, to take after training and improve muscle recovery and hypertrophy.
Ingredients:
- 2 bananas
- Half cup peeled almonds
- 1 tablespoon of honey
- Cinnamon
Method of preparation:
Beat everything in the blender and add a little cinnamon at the end, to taste.
Useful links:
- Foods rich in leucine
- Foods rich in isoleucine
