L-Isoleucine is an essential amino acid which can’t be produced by the body. This is also noted on its excellent ability of boosting one’s endurance and rebuilding and repairing the muscles. This particular type of amino acid is highly essential especially in terms of body building since this enhances body recovery from trainings and boost energy as well.
L-Isoleucine is categorized as Branched-Chain Amino Acid or BCAA. Three BCAA are actually present in the body. Aside from L-Isoleucine, others are L-Leucine and L-Valine. All of these amino acids help in promoting recovery of muscles after exercise. L-Isoleucine is broken down within muscle tissues for energy. This also serves as essential sources of fuel for the skeletal muscle in the course of metabolic stress periods.
BCAAs, including L-Isoleucine, also suppress protein catabolism, protein synthesis and also serve as gluconeogenesis substrates. BCAAs are essentially catabolized in the skeletal muscles encouraging L-glutamine and L-alanine production along with other substances.
Unveiling the Benefits of L-Isoleucine
L-Isoleucine is actually linked with the following benefits:
- Increase in Muscle Growth
One of the most significant advantages of L-Isoleucine is increase in muscle growth. This activates particular pathway in the body stimulating the muscle protein synthesis. This is a known process of making muscles.
A study revealed that individuals who consume even about 5.6 grams of Branched-Chain Amino Acid or BCAA after resistance workout have an increase of 22% in muscle protein synthesis same as individuals consuming placebo drink. In such case, increase in the synthesis of muscle protein is about 50% less than what’s actually observed in those individuals who have consumed whey protein shake that contains the same amount of amino acids. Branched-Chain Amino Acid or BCAA, therefore, plays a crucial role in building the muscles. But individuals have to note that they need all the essential amino acids in order to obtain the best results.
- Reduce Muscle Soreness
There are some researches suggesting that this type of Branched-Chain Amino Acid or BCAA reduce muscle soreness after exercise or workout. It isn’t uncommon for some individuals to feel muscle sore in one day or two after their exercise or after their workout, particularly if they are new to this exercise routine. Soreness can be referred to as Delayed Onset Muscle Soreness or DOMS that develops around 12-24 hours after workout or exercise. This can even last up to 72 hours.
Though the exact causes of DOMS aren’t clearly understood, the researchers assumed that it is the result of small tears in muscles right after working out. L-Isoleucine is known for its important role in decreasing muscle soreness and damage. This further reduces the severity and length of DOMS. Various studies were conducted, and it was found out that this reduces protein breakdown during workouts and also decreases creatinine kinase levels, which is actually a muscle damage indicator.
In a study, individuals who take BCCAs supplements prior to squat exercises encountered reduced fatigue and Delayed Onset Muscle Soreness, unlike the placebo group. Supplementation before exercise, therefore, speeds up the time of recovery.
- Decrease Exercise Fatigue
L-Isoleucine helps in decreasing muscle soreness due to exercise. This might also assist in reducing fatigue, which is likewise induced by exercise. Everybody somehow experiences exhaustion, tiredness, and fatigue at certain point in their lives. The speed of your tiredness depends on many factors like duration and intensity of exercise, fitness and nutrition levels and environmental conditions.
The muscles make use of Branched-Chain Amino Acid during workout, causing levels in the blood to decrease. When BCCAs blood levels decline, levels of tryptophan, an essential amino acid in the brain, increases. In the brain, tryptophan is being converted into serotonin, a type of brain chemical believes to be contributing to development of fatigue especially during exercises.
There have also been studies wherein participants supplemented with Branched-Chain Amino Acid were found to display improved mental focus, which is actually believed to be the outcome of BCCAs fatigue reducing effects. Nevertheless, this decrease is unlikely to be converted to improvements in workout or exercise performance.
- Improve Sleep and Mood
Tryptophan is required in the serotonin production. Serotonin is a type of chemical acting as the body’s neurotransmitter. This is also essential in regulating behaviors, sleep, and mood. While the low serotonin levels have been associated with sleep disturbances and depressed moods, studies revealed that supplementation can significantly boosts mood, reduces symptoms of anxiety and depression and improves sleep.
Aside from improving sleep, L-Isoleucine also contributes to improving happiness and increasing energy.
- Promote Weight Loss
Some individuals show that BCCAs can be effective in encouraging weight loss. There have been studies conducted wherein strength-trained men have discovered that supplementation of a particular gram of BCCAs every day lowers the fat percentage of the body than sports drinks or whey protein.
- Increased Endurance
Amino acids, particularly in the form of supplements, change the ways on how the body makes use of major sources of fuel; the fat and carbs. For athletes especially the ones depending on shorter power burst such as sprints, the depletion of glycogen is a big problem resulting to exhaustion and performance drop.
- Improve Mental Focus
Through keeping away tryptophan, amino acids play a part in improving processing and short-term memory abilities. In the time of competitions, particularly those lasting for several hours can be the ultimate key to success.
- Muscle Sparing
Exercise can be a factor that causes damage to muscles. This damage is precisely what the body needs in getting stronger and rebuilding. However, there are instances that things can go so far and muscles are broken down and utilized for fuel. Those who exercise regularly at caloric deficit or fasted state including those endurance athletes might be at risk. Nevertheless, amino acids protect the muscle fibers against too many damages.
- Improved Recovery
Ability of increasing the synthesis of muscle protein and protecting the muscles indicates that you can possibly recover faster from your workout and get back into your routine with minimal downtime. Keep in mind that it is during this time of rest that fitness tends to improve. Make sure that your recovery would be complete. This is crucial to make progress.
These are the great benefits that L-Isoleucine can deliver.