Isoleucine is used by the body especially to build muscle tissues. Isoleucine, leucine and valine are the branched-chain amino acids and are best absorbed and used by the body in the presence of B-complex vitamins such as soy bean or lecithin.
Nutritional supplements rich in isoleucine, leucine and valine are also rich in B-complex vitamins. Therefore, they enhance absorption and use by the body, boosting muscle growth.
List of foods rich in Isoleucine
The main foods rich in Isoleucine are:
- Cashew nuts, horse nuts, pecans, almonds, peanuts, hazelnuts, sesame;
- Pumpkin, potato;
- Eggs;
- Milk and its derivatives;
- Peas, black beans.
Isoleucine is an essential amino acid and therefore the food sources of this amino acid are important because the body can not produce it.
The recommended daily dose of isoleucine is approximately 1.3 g per day for a 70 kg individual, for example.
Functions of Isoleucine
The main functions of the amino acid isoleucine are: to increase the formation of hemoglobin; prevent the kidney from losing vitamin B3 or niacin; and help regulate blood sugar levels.
The lack of isoleucine can cause muscle fatigue and, therefore, should be ingested after exercise for muscle recovery.
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