The Mighty Leucine: Unlocking the Surprising Health Benefits
Leucine Health Benefits
Foods rich in Leucine
- Meat: Beef, pork, poultry, and other meats are all high in leucine.
- Fish: Fish such as tuna, salmon, and cod are also good sources of leucine.
- Dairy products: Milk, cheese, and yogurt are all high in leucine.
- Soy products: Tofu and soy milk are good vegetarian sources of leucine.
- Eggs: Eggs are also a good source of leucine.
- Legumes: Beans and lentils are also good sources of leucine.
- Nuts and seeds: Almonds, cashews, and pumpkin seeds are good sources of leucine.
- Rice and bread: Whole grain bread and brown rice are also good sources of leucine.
Recommended daily intake
Age, gender, life stage group
Leucine RDA (mg/kg/day)
Adult Men and Women
19 and older
- People with malabsorption disorders: Individuals with conditions that affect the ability to absorb nutrients from food, such as celiac disease or Crohn’s disease, may be at risk of a leucine deficiency.
- People on a low-protein diet: Those who consume very low amounts of protein in their diet may not be getting enough leucine.
- People with certain genetic disorders: Some genetic disorders, such as Maple Syrup Urine Disease can increase the risk of leucine deficiency
- Digestive upset: Stomach discomfort, nausea, and diarrhea.
- Liver and Kidney problems: High levels of leucine in the blood can be hard on the liver and kidneys. The long-term effects of consuming high levels of leucine on these organs are not well understood, but it is known that they can cause damage and can make existing liver or kidney disease worse.
- Pellagra: Pellagra is a vitamin deficiency disease that typically results from a niacin deficiency, although high levels of leucine may also cause it to occur. Pellagra can make people highly sensitive to sunlight and can have many other detrimental effects. According to a 1978 study published in “The American Journal of Clinical Nutrition,” excess leucine causes an amino acid imbalance in the body that can lead to the onset of pellagra.
- Low blood sugar: Leucine can reduce blood glucose levels due to its ability to stimulate insulin production by the pancreas. Consuming large amounts of leucine may cause a drop in blood sugar levels, leading to feelings of dizziness or weakness.
- Leucine is named after the Greek word “leukos,” which means “white.” This is because leucine crystals are white in color.
- Leucine is one of the three branched-chain amino acids (BCAAs) that are particularly important for muscle growth and repair. The other two are isoleucine and valine.
- Leucine has been found to play a role in the regulation of blood sugar levels by stimulating the production of insulin, a hormone that helps to lower blood sugar.
- Leucine is used in wound healing and some skin care products.
Why is Leucine important for sports performance?
- Muscle growth and repair: As an essential amino acid, leucine is necessary for protein synthesis, the process by which cells use amino acids to build new proteins. This makes it important for the growth and repair of muscle tissue, which is essential for athletes who need to build and maintain muscle mass.
- Activating protein synthesis: Leucine is a key player in activating a signaling pathway called mTOR, which is responsible for initiating protein synthesis in cells. This makes leucine a crucial amino acid for muscle recovery and growth, especially after high-intensity training and endurance activities.
- Reducing muscle damage: Leucine has been shown to reduce muscle damage following exercise by promoting muscle protein synthesis and decreasing muscle protein breakdown. This can lead to faster recovery and better overall performance.
- Improving endurance: Studies have shown that consuming leucine before endurance exercise can help to preserve muscle mass and improve endurance. This is probably due to the ability of leucine to activate protein synthesis and promote muscle recovery.
- Enhancing muscle hypertrophy: Leucine is considered to be one of the most anabolic amino acids, which means it promotes muscle growth. Consuming adequate amounts of leucine may enhance muscle hypertrophy and increase muscle mass, which is beneficial for athletes looking to build muscle size and strength.