One strategy for building lean muscle mass is supplementing with the branch-chain amino acids.  The branch-chain amino acids valine, leucine, and isoleucine have been administered to test subjects with positive results.  For many years, scientists have been impressed with the ability of leucine, valine and isoleucine to augment muscle mass.  These amino acids yield anabolic effects similar in many respects to those of insulin.  Leucine seems to be the most important of the three in building muscle.  Leucine is not synthesized by the human body and must be acquired through diet, placing it in the category of an essential amino acid.  Leucine can be taken in supplement form and is also found in foods including lentils, almonds, salmon, chickpeas, and flax seed.

In working with young athletes, a balanced intake of all three of these amino acids, along with omega-3 supplements, gave excellent results and kept them away from illegal and dangerous anabolic steroids.  I recommend taking the branched-chain amino acids, which are widely available in capsule form, to protect muscle mass.

How do you incorporate branch-chain amino acids into your routine?