By: Timmy Phomsouvanh
My name is Timmy Phomsouvanh and my major is Human Performance
Management with a minor in Nutrition Education
I chose this topic because I’ll be working in a fitness setting and questions
about supplements tend to come up.
What is it?
Leucine was discovered in 1818 by Joseph L. Proust in putrefying cheese
Henri Braconnot discovered leucine for himself while decomposing meat with sulfuric
Gave the name because of its sparkling white appearance
Valine was discovered in 1901 by German scientist named Emil Fischer. He discovered
it by hydrolyzing milk protein called casein.
Isoleucine was discovered in 1904 by Felix Ehrlich. It was first isolated from fibrin; a
protein that takes part in blood clotting
What is it?
Has a branched hydrocarbon side chain (is hydrophobic)
Strongest and most important BCAA for inducing anabolism
Helps athletes rebuild muscle and increase their physical
endurance and strength
Utilized in the liver, adipose and muscle tissue
Foods: Nuts, brown rice, almonds, fish, beef, milk, eggs, etc.
Energy supply of muscle tissue- critical during periods of
Interchangeable with leucine and occasionally with
valine in proteins
Foods: Meat and other animal produce, dried peas, and
Promote normal growth, repair tissues, regulate blood sugar,
and provide body with energy
Maintenance of a proper nitrogen balance in the body
Helps breakdown of muscle supplying the muscles with extra
glucose for energy production during intense physical
Foods: meats, dairy products, soy products, beans and
Pill or Powder form
Look at nutrition label
Ratio- 2:1:1, 4:1:1
High quality protein- mainly animal
meat or animal products such as
eggs and milk.
Incomplete protein- lentils, dried
beans and peas, nuts, and cereals.
Intake (DRIs) for
Essential Amino Acids
Requirement for Children 1-3
Requirement for Adults
Popular Food BCAA Content
Discussed branch chain amino acids
The three different BCAA’s- leucine, isoleucine, and valine
Supplements and Foods
Suggested intake per day
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