Several nutrients have nutritional values that goes beyond their roles as energy sources or molecule components. Leucine is without a doubt one of them(if not the most important one!).
How many types of leucine are there?
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L-leucine
– a natural version of the amino acid leucine, which is found in proteins in the body and is most commonly used as a nutritional supplement
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D-leucine
– is the supplement form of L-leucine, which is produced in laboratories and also serves to prepare nutritional supplements
Leucine is one of nine EAAs(essential amino acids) and one of three BCAAs(branched chain amino acids) and sometimes even referred to as the most important amino acid in human body, In fact, the other two components of BCAAs (isoleucine and valine) only ‘get in the way’ by competing with leucine for absorption. It is said as an average A person weighing 70kg (~154 pounds) should consume around 2730mg of leucine per day.
Leucine is imperial for the growth and rebuild and repair of muscle, skin and bone. it seems like the only amino acid that can stimulate muscle growth and prevent the deterioration of muscle with age. It also when combined with glutamine helps to counteract the bad effects of stress on muscle, something that is the silent killer of muscle growth in a lot of people.
How Leucine helps athletic performance?
switching on anabolic (rest and digest phase) processes in the muscle cells via a system called mTOR
encouraging maximum hydration of the muscle cells(which also encourages anabolism in the muscle)
increase energy production
Helps in fat loss by reducing fat accumulation
regulation of blood-sugar levels
growth and repair of muscle and bone tissue
growth hormone production; and wound healing
prevent breakdown of muscle protein after trauma or severe stress
the carbon skeleton of leucine can be used to generate ATP
regulate cellular processes like protein synthesis , tissue regeneration, and metabolism
what are the best sources of leucine?
Whey protein
Soy protein
Soya beans
Beef
Peanuts
Salmon
Almonds
Chicken breast
Eggs
Lentil
Chickpeas