2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Leucine is an essential amino acid that has a number of health benefits. Leucine belongs to the three branched chain amino acids, which are abbreviated BCAA.
Leucine and the other two such amino acids (isoleucine and valine) do not pass through the liver mechanism, but are stored in skeletal muscle tissue.
The main action of leucine is to stimulate protein synthesis in the muscles, with the latter gradually increasing. This amino acid cannot be synthesized by the body and therefore must always be obtained from food sources.
Benefits of leucine
The main biological role of leucine is to stimulate protein synthesis in muscles. Leucine helps strengthen skin, bones and muscle tissue. At the same time it stimulates the synthesis of the amino acid glutamine.
Leucine is superior to other amino acids in eliciting an insulin response. It creates conditions for prolonged insulin release, which in turn creates a higher insulin anabolic effect on the body.
The leucine has an extremely beneficial effect on sports results. It helps maintain muscles, supplies the body with energy when under stress.
Leucine retains muscle glycogen - glucose that is stored in muscle tissue and is used to feed muscle contraction. It maintains nitrogen balance and improves mental activity.
Leucine can help increase somatropin - a hormone that strengthens joints, slows the aging process, helps reduce body fat and increase strength and muscle mass.
In addition to all the benefits in terms of strength sports, the additional intake of leucine may be beneficial for individuals with phenylketonuria. This is a condition in which the body cannot synthesize the amino acid phenylalanine.
Leucine is an essential component of hemoglobin, while helping to regulate blood sugar levels, production of growth hormone and wound healing.
In combination with the other two amino acids, isoleucine and valine, leucine helps treat some cases of liver encephalopathy.
People with liver and kidney problems can benefit from this unique amino acid because it can improve liver protein synthesis, improve breathing ability and sleep quality.
Sources of leucine
Leucine is found in high concentrations in meat and dairy products, especially whey protein. To a lesser extent it is found in soybeans, brown rice, almonds, wheat germ, peas, cashews, lentils, corn.
Leucine intake
The daily dose leucine as a dietary supplement for non-trainees is about 16 mg / kg, and for trainees should be doubled.
To be taking supplements with leucine optimal, it is best to take it separately from other amino acid / protein supplements.
Optimal results are obtained when leucine is taken 30-60 minutes before and after training to create conditions for muscle growth.
After ingestion, leucine is absorbed by the small intestine and transported to the liver, where it is broken down in a few steps.
Leucine deficiency
Although the deficit of leucine is a relatively rare phenomenon due to its wide distribution in proteins of both plant and animal origin, it can be caused by insufficient intake of vitamin B6.
The deficit of leucine can also be caused by intense physical activity, which manifests itself as symptoms of hypoglycemia - fatigue, dizziness, irritability, headache and others.
Harms of leucine
There is some data on the relationship between excess of leucine in the diet and the development of pellagra disease. For this reason, you should not overdo it with dietary supplements containing leucine and its natural sources.
