As building blocks of protein, amino acids play a key role in muscle growth and repair.
If you think of amino acids as a team of 20 people working to help you build muscle, one in particular (leucine) would be the head trainer, the star of the show, the CEO of Your Serious Gains, Inc.
So why is leucine so important for building muscle and what’s the best way to get the right amount to achieve your fitness goals? Here’s what you need to know.
What does leucine do in the body?
Leucine is one of three branched-chain amino acids (BCAAs), along with isoleucine and valine. They are called that because they all have the same branched structure.
“The three BCAAs were originally thought to play a direct role in muscle development,” says Paul Falcone, principal scientist at BODi. “But research indicates that much of the effect of branched-chain amino acids is actually driven by leucine.”
This is because leucine is key in the muscle protein synthesis process, which allows muscle hypertrophy (growth).
Leucine has the ability to mTOR direct signalone of the body’s main nutrient sensing molecules and master regulators known for its anabolic (growth) signals. This helps muscles absorb protein, which is key for their maintenance and growth.
In this way, leucine is both a building block on a construction site and the contractor driving the process, Falcone says. Because it performs this dual function, it is the most important amino acid for muscle development.
“Leucine’s ability to boost muscle protein synthesis through mTOR is very helpful, especially after training,” says Falcone. “It stimulates the rebuilding process to help muscles regrow and get stronger.”
What are the benefits of taking leucine?
Leucine is an essential amino acid; our body cannot produce it, so it must come from our diet.
Leucine can be found in many foods, including meat, dairy, seeds, and beans. You can also increase your leucine intake through supplementation. Beachbody Performance Recovery Provides BCAAs, including leucine, to help support muscle growth and recovery.*
Here are two potential benefits of adding leucine to your diet.
1. Muscle mass and strength
Leucine helps stimulate muscle protein synthesis and can also help prevent breakdown of muscle protein after intense exercise or severe stress.
Research suggests Taking a protein supplement containing leucine may also help protect against the loss of muscle mass that often occurs as part of the aging process.*
2. Skin and bone health
Research suggests that leucine may have a positive effect on skin health and bone health. Just as leucine enables protein synthesis in muscle, it also helps enable growth and repair of skin and bones.*
What foods are high in leucine?
Because the body does not produce leucine, we must consume it through food or supplements. Generally, proteins of animal origin have the highest amounts of leucine.
According to the USDA Food Data CenterSome of the foods that contain the most leucine per serving include:
- Chicken
- Beef
- Pig
- Tuna
- Milk
- Cheese
For most adults, the current recommended daily intake (RDI) for leucine is 17.7 mg per pound of body weight. That means a 180-pound person should consume about 3,186 mg of leucine each day.
But if you’re very active, you may need more protein (and therefore leucine) to reach your fitness goals, especially if you’re looking to gain muscle mass.
Should I take leucine?
It’s best not to think of leucine as a separate supplement to add to your routine (like, say, beta-alanine), but rather as an indicator of protein quality, Falcone says. A quality protein supplement will provide the appropriate amount of leucine.
“The amount of leucine in protein is important,” Falcone says. “But leucine will not be effective on its own. It is effective in the right amount, as part of an essential amino acid blend or protein supplement. “The leucine content of the protein is an important factor in its effect on muscle development.”
According to a position position 2017 According to the International Society of Sports Nutrition, your protein supplement should contain 700 to 3,000 mg of leucine per serving, plus a balanced variety of essential amino acids.
Beachbody Performance Recovery is carefully formulated to contain the optimal balance of ingredients, like leucine, to help you build muscle and power through your workouts, and recover faster.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
