What is L-Leucine?
L-Leucine is one of the 9 essential
Amino Acid Powder and one of the 3 branched-chain amino acids, so it cannot be produced in our bodies and must be obtained through dietary sources. Once ingested, leucine is primarily used in skeletal muscle, which caught the attention of researchers who have since studied its performance potential. Recommended dietary intake of leucine: 14 mg/kg body weight ~ >45 mg/kg body weight (for active people) It is very important to get enough leucine.
The Benefits of L-Leucine
1. Benefits Improve Body Composition
Increase Muscle
L-Leucine stimulates the signaling pathways that lead to new muscle protein synthesis. Increased muscle protein synthesis puts the body in a state of positive nitrogen balance – which is what you want if you are looking to gain muscle mass.
In a review that analyzed nearly a thousand participants, the performance-enhancing (ergogenic) effects of leucine were studied. L-Leucine supplement was reported to increase lean muscle mass and total body weight compared to those who did not take leucine.
In one specific study, participants who took 3 grams of leucine twice a day gained an average of 1.9 kg of lean muscle mass over a 12-week resistance training program. Thanks to leucine, this was primarily the type II (fast twitch) muscle fibers, which are primarily responsible for power and explosive movements such as sprinting.
What’s more, the muscle gain response after supplementing with leucine alone was comparable to that gained from complete proteins such as whey protein concentrate, whey protein hydrolysate, and soy protein concentrate. As an added bonus, leucine has fewer calories per serving than whey protein, making it a great choice if you’re trying to control your calorie intake.
Prevents Muscle Breakdown
Most of us don’t train 365 days a year. It’s natural and necessary to take a break from training – whether due to injury, illness, or just giving your body a rest. During these recovery periods, we want to avoid losing the muscle we worked so hard to build. Luckily, L-Leucine can help. You lose muscle mass when you’re in a state of negative nitrogen balance – this is when the rate of muscle breakdown is greater than the rate of muscle building.
Research shows that L-Leucine can prevent muscle breakdown. We’re not sure exactly how leucine helps us hold onto muscle mass – scientists are still figuring that out. Muscle breakdown is common during long periods of inactivity or immobility (such as bed rest). Researchers emphasize that leucine is key to preventing muscle loss.
As we age, we are more likely to reduce our activity and lose muscle. A research team conducted an experiment on middle-aged adults. During a week of bed rest, taking 13 grams of leucine per day not only reduced the loss of lean muscle, but also prevented the increase of body fat.
Therefore, taking L-Leucine after exercise or adding more leucine-rich foods to the diet (meat, fish and eggs are good choices) can help us maximize muscle growth when we work out in the gym, or prevent muscle loss when we don't exercise.
2. Improve Sports Performance
Strength
You may have never picked up a dumbbell before, or you are very strenuous in training, but L-Leucine can help take your strength performance to a new level. As we said before, leucine stimulates muscle growth, and generally speaking, an increase in muscle equals an increase in strength.
In the experiment, a group of untrained men participated in a 12-week resistance training program. Half of them took 4 grams of leucine per day, and the other half took nothing (that is, the placebo control group). In 8 sets of exercises, the maximum weight they could lift for 5 repetitions was recorded. After 12 weeks, both groups had improved their performance, but the leucine group showed a significant increase in strength - 41% from the start of training, while the placebo group showed a 31% increase in strength.
Endurance
During intense endurance exercise (such as a marathon or tennis match), blood leucine levels drop significantly, indicating an increase in demand and uptake by skeletal muscle. This seems to mean that endurance performance may be enhanced by supplementing increased leucine levels in the blood.
In a randomized, double-blind study of canoeists, a group supplemented with leucine daily for 6 weeks and the result was an increase in the time it took to row at high intensity to exhaustion. Canoeists also reported that the exercise felt easier when taking leucine. Strength, speed or endurance - no matter what style of exercise you do, leucine can help you improve your performance.
3. Improve Immunity
L-Leucine can play a beneficial role in the immune system. During an immune response, our body activates T cells to help fight harmful bacteria and microorganisms. Activation requires the same mTOR signaling pathway as before, but this time it is used to regulate T cell function - basically making sure they are ready for a bacterial invasion. What is the biggest helper in activating mTOR again? Leucine.
So supplementing with leucine can boost your immune system and reduce your risk of illness. If you are usually prone to colds and being unwell throughout the winter, now is the perfect time to add leucine to your healthy lifestyle and fitness regimen.
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