Amino acid leucine: an athlete's secret weapon
‘’My muscles are my best clothes’’
What is leucine?
Leucine is an essential amino acid that plays a key role in muscle protein synthesis. It has been shown to stimulate muscle growth and help preserve muscle mass during periods of calorie restriction. For these reasons, leucine has become a popular ingredient in sports nutrition supplements.
How does leucine stimulate muscle protein synthesis?
When leucine levels are low, muscle protein synthesis is inhibited. Leucine has been shown to stimulate muscle protein synthesis even when protein intake is low. This makes leucine a key ingredient in sports nutrition.
Leucine works by activating the mTOR pathway, which is responsible for cell growth and proliferation. mTOR is also involved in the regulation of protein synthesis. When mTOR is activated, it leads to an increase in muscle protein synthesis. Leucine has been shown to be more effective than other amino acids at stimulating muscle protein synthesis. The required amount of leucine to stimulate muscle protein synthesis is 1 gram in young individuals. The older individuals require 2g of leucine [1].
The benefits of leucine for muscle growth
The required amount of protein to stimulate muscle protein synthesis can be easily obtained from food if you consume 20-30g of protein per meal. Some foods would be higher in leucine and some lower. For example, bovine contains 1,029g of leucine per 100g, chicken breast - 1,955g of leucine per 100g, salmon - 1,496g of leucine per 100g and pine nuts - 2,054g of leucine per 100g [2].
You can eat more than 30g of protein per meal but that would not stimulate muscle protein synthesis further.
If you decide to incorporate leucine as a supplement in your diet - the best option would be whey protein as it contains branched-chain amino acids, essential and nonessential amino acids.
If your digestion is sensitive you may want to switch from whey to pea protein. My favorite brand is ‘Clean Lean Protein’, available on Amazon.
Studies have shown that consuming leucine-rich foods or supplements can help increase muscle protein synthesis and promote muscle growth. So if you're looking to boost your performance and build some serious muscle, make sure to include leucine in your diet.
Conclusion
Leucine is a key amino acid for stimulating muscle protein synthesis and promoting muscle growth.
Leucine is an important amino acid for athletes and bodybuilders. It helps to build muscle, repair tissue, and produce energy. Leucine is found in many foods, including meats, poultry, fish, beans, and nuts. It is also available in supplement form.
AUTHOR BIO
About the author: Ingrida is a registered Nutritional Therapist and a Functional Medicine Practitioner. She is trained in a gene-based personalised diet and lifestyle to optimise your health and wellness. She is also a qualified Sports Nutrition coach specialising in muscle building and fat loss.
Her mission is to teach how to apply natural medicine in your live so you too can have vibrant health, a strong body and a happy mind.
Reference
[1] DOI: 10.3390/nu8040181
[2] DOI:10.3389/fnut.2020.622391
