L-Isoleucine: Essential BCAA for Muscle Recovery & Glucose Regulation
1. What Is L-Isoleucine?
L-Isoleucine is one of three branched-chain amino acids (BCAAs), alongside leucine and valine, which together comprise ~35 % of the amino acids in muscle tissue. Being an essential amino acid, it must be obtained from the diet or supplements. L-Isoleucine contributes to protein synthesis and plays a unique role in glucose uptake and energy metabolism in skeletal muscle.
2. Clinically Demonstrated Benefits
2.1 Supports Muscle Protein Synthesis
A human trial found that isolated BCAA intake (including isoleucine) post–resistance exercise increased muscle protein synthesis by 22% versus placebo over 4 hours.
2.2 Reduces Exercise-Induced Muscle Damage
In a randomized study, a 5 g BCAA supplement (2:1:1 ratio of Leu:Ile:Val) consumed before and after resistance training significantly lowered creatine kinase release and subjective muscle soreness compared to placebo.
2.3 Stabilizes Blood Glucose & Enhances Energy
Isoleucine uniquely stimulates GLUT4 translocation in muscle fibers, improving post-exercise glucose uptake and helping maintain stable blood sugar levels during recovery.
3. Optimal Dosage & Timing
3.1 Total BCAAs
5–10 g per serving in a 2:1:1 ratio (Leu:Ile:Val) → ~1.5–3 g L-Isoleucine.
3.2 Timing
- Pre-Workout: 30 minutes before exercise to prime muscle synthesis.
- Post-Workout: Immediately after training to maximize recovery.
4. Safety & Side Effects
L-Isoleucine is well tolerated at typical supplemental doses. Rarely, very high intakes (>20 g/day) can cause mild gastrointestinal discomfort. No serious adverse events reported in healthy adults.
5. Which Maxine’s Burn Products Contain L-Isoleucine
Maxine’s Burn formulas deliver L-Isoleucine as part of their BCAA blends:
- Sip N Burn: A fat-burning drink mix with caffeine, and green tea.
- Burn Protein: Thermogenic protein powder with whey and milk proteins for metabolism support.
- Burn Whey & Collagen: A protein blend combining whey isolate and collagen peptides
