Leucine

Leucine is an essential amino acid, which provides numerous health benefits. Leucine is 1 of 3 branched-chain amino acids, written BCAA for short.

Leucine and the other 2 branched-chain amino acids (isoleucine and valine) don't go through the liver mechanism but are instead stored in the skeletal muscle tissues.

The primary function of leucine is to stimulate protein synthesis in the muscles, causing the latter to gradually grow. This amino acid cannot be synthesized by the body and must always be procured from food sources.

Benefits of Leucine

The chief biological role of leucine is to stimulate protein synthesis in the muscles. Leucine helps strengthen the skin, bones and muscle tissue. At the same time, it stimulates the synthesis of the amino acid glutamine.

Leucine surpasses all other amino acids in terms of causing an insulin response. It creates suitable conditions for extended insulin secretion, which in turn creates a higher insulin anabolic effect on the body.

Leucine has an exceptionally beneficial effect on exercise results. It helps preserve muscles and fuels the body with energy when it's under stress.

Leucine retains muscle glycogen - glucose, which is stored in muscle tissue and used to fuel muscle contraction. It maintains nitrogen balance and improves the thinking process.

Leucine can help increase somatotropin - a hormone which strengthens joints, slows aging, helps decrease body fat and boosts muscle mass and power.

Besides all of the benefits in regards to muscle sports, additional intake of leucine can also be of use to persons suffering from phenylketonuria. This is a condition where the body cannot properly synthesize the amino acid called phenylalanine.

Leucine is an essential component of hemoglobin, while also helping to regulate blood sugar levels, growth hormone production and wound healing.

In combination with the other 2 amino acids - isoleucine and valine, leucine helps in the treatment of some cases of encephalopathy.

People with liver and kidney problems can take advantage of this unique amino acid because it can improve protein synthesis in the liver, improve breathing and sleep quality.

Sources of Leucine

Leucine is found in large quantities in meat and dairy products, especially in whey protein. In smaller quantities it's found in soya, brown rice, almonds, wheat germ, peas, cashews, lentils, corn.

Taking Leucine

The recommended daily value of leucine for individuals who don't train is about 16 mg per 2 lb (1 kg) of body weight; double this number for individuals who train.

To enjoy an optimal intake of leucine supplements, it's best to take it separately from other amino acids / protein food supplements.

Optimal results are seen when taking leucine 30-60 min. before and after a workout, to create proper conditions for muscle growth.

After being taken orally, leucine is absorbed by the small intestines and taken to the liver, where it breaks down in stages.

Deficiency of Leucine

Even though deficiency of leucine is a relatively rare occurrence, due to its prevalence in plant, as well as animal proteins, it may also result from insufficient intake of vitamin B6.

Deficiency of leucine can also result from intense physical workouts, where it manifests with the same symptoms as seen in hypoglycemia - fatigue, dizziness, irritability, headache and others.

Dangers of Leucine

Data also exist pertaining to the link between an excess of leucine in one's diet and the development of the disease pellagra. As such, people shouldn't overconsume supplements containing leucine or its natural sources.