Valine is one of the nine essential amino acids and, like leucine and isoleucine, belongs to the group of branched-chain amino acids, or BCAAs for short. Since the human body cannot form valine itself, it has to be taken in through food. Good sources include meat, fish, eggs, dairy products and plant foods such as soya beans, lentils and wholegrain products.
In metabolism, valine is involved, among other things, in the energy metabolism of the muscles. Unlike leucine, valine is less often the focus of its own studies in sports science research, but it is regarded as a necessary building block within the BCAA complex.
Importance for nutrition and sport
With an overall sufficient protein intake from foods such as meat, dairy products or legumes, the valine requirement is usually covered without separate supplementation. Among athletes, valine is often promoted together with leucine and isoleucine as part of BCAA products, although the additional benefit over an already sufficient total protein intake is rated inconsistently in studies.
For most active people, a varied, protein-rich diet is enough to supply valine, as well as the other essential amino acids, sufficiently. Further context on the branched-chain amino acids as a group is provided by the BCAA guide. Looking at valine on its own is usually less relevant in practice than looking at total protein intake.
