Valine
Solid evidence for muscle recovery. Not a miracle worker, but genuinely useful for the right person.
Verdict
6/10 Mixed
Evidence
Grade B / 100+ Studies
The No-BS Summary
8 things. 60 seconds. Everything you need.
WHAT IT DOES
Supports muscle recovery and energy metabolism.
DOES IT WORK?
6/10 Mixed. Valine is one of the three Branched Chain Amino Acids (BCAAs) and is considered an essential amino acid. While important for muscle protein synthesis and energy, supplementation is typically only beneficial if dietary intake is insufficient. Effective if you're deficient; otherwise, effects may be limited.
HOW MUCH TO TAKE
500mg - 1g
COST
Budget-friendly. $20-35/month for quality brands.
FIRST 24 HOURS
Don't expect miracles on day one. It's building in your system.
AFTER A FEW WEEKS
Most people notice something by week 2-3.
SAFETY
Few things to check: kidney issues, liver issues. Worth mentioning to your doc.
HOW IT FEELS
May contribute to reduced muscle soreness after exercise and a general sense of improved energy levels, but effects are subtle for those with sufficient protein intake.
QUICK ANSWERS
+ 4 more questions
DOSE-RESPONSE CURVE
How effective is creatine monohydrate at different doses? Here's what the research shows.