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Of the 20 essential amino acids, 9 are actually essential. Of those nine, three are branch-chain amino acids (BCAAs). Leucine falls into both groups. All BCAAS are vital for building and repairing muscles, and some researchers say leucine may be the most important of all.
BCAAs got their name from their molecular structure. They are essential because the body cannot make them, but they are available in food sources. The other BCAAs besides leucine are valine and isoleucine.
Research has been mostly inconclusive about whether BCAA supplements improve muscle mass or muscle recovery over dietary sources alone.
Leucine performs a number of functions in the body. It helps to regulate blood sugar, improves wound healing, and produces growth hormone.
Leucine performs a number of functions in the body. It helps to regulate blood sugar, improves wound healing, and produces growth hormone.
Scientists know that leucine is vital for muscle building and muscle repair. They aren't sure whether supplementing with leucine and other BCAAs will build or repair muscles faster.
According to the National Institutes of Health, BCAA supplements don't seem to increase endurance but may increase muscle mass when combined with strength training. Also, it's not clear if using supplements is superior to boosting protein in the diet.
Leucine may help muscles recover after strenuous use. In one study of highly fit cyclists, taking leucine after a workout enhanced their speed the next day. They also reported less overall tiredness.
Leucine has been shown to improve strength in older adults, especially those with sarcopenia (muscle loss). Sometimes exercise enhanced the benefit. In one study, older men increased their synthesis of protein even though they were not deficient.
Leucine seems to play a role in weight control.
There are many dietary sources for leucine and these are the top sources:
There are many dietary sources for leucine and these are the top sources:
Almonds, Basil, Brown Rice, Chia Seeds, Chickpeas, Flax Seeds, Hemp Seeds, Kidney Beans, Lentils, Mustard Seed, Oats, Parsley, Peanuts, Pistachio Nuts, Pumpkin Seeds, Soybeans, Spirulina Seaweed, Sunflower Seeds, Tahini, Tofu, Walnuts, Wheat Germ.
