What are the benefits of isoleucine? Isoleucine is an essential amino acid that your body doesn’t make. The isoleucine structure is part of the branch chain amino acid family which is BCAA. Leucine, valine and of course isoleucine are all parts of the branch chain amino acids as they are considered essential amino acids.
What are the benefits of isoleucine? iStock-photo credit: vdvornyk
Some of the benefits of isoleucine is that it helps prevent post workout damage. And it does this by decreasing muscle damage and soreness. There was a 2017 research study published in the journal of nutrients that revealed BCAA supplementation can help with reducing workout muscle damage.
If you choose not to take isoleucine in dietary supplements and you want to go the food route, then here are some food options that have isoleucine which are:
• Chicken
• Lamb
• Eggs
• Turkey
• Cottage Cheese
• Black Beans
• Tuna
• Haddock
• Tilapia
• Sunflower seeds
• Brown Rice
• Almonds
• Lentils
• Cashews
Lower Glucose
There was a research study that was published in the Journal of nutrition that found that taking isoleucine significantly decreased plasma glucose levels. Isoleucine as an amino acid isn’t for everybody. So, women that are pregnant or are breastfeeding should not supplement with isoleucine. Some of the side effects of supplementation with BCAA’s are diarrhea, stomach bloating, nausea, etc.
The best way to get isoleucine dietary supplement wise is through a whey protein supplement. This dietary supplement contains all three-branch chain essential amino acids.
Studies have shown that isoleucine can help reduce post exercise fatigue based on studies that were published in the Journal of Nutrition.
The Bottom Line is the health benefits of Isoleucine are reducing post workout fatigue, decreasing muscle damage and soreness. As well as decreasing plasma glucose levels.
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References
1) Blomstrand E. A role for branched-chain amino acids in reducing central fatigue. J Nutr. 2006 Feb;136(2):544S-547S. doi: 10.1093/jn/136.2.544S. PMID: 16424144.
2) Fouré A, Bendahan D. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017 Sep 21;9(10):1047. doi: 10.3390/nu9101047. PMID: 28934166; PMCID: PMC5691664.
3) Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8. doi: 10.1093/jn/135.9.2103. PMID: 16140883.
4) Hassan SA, Gupta V. Maple Syrup Urine Disease. [Updated 2024 Mar 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557773/
