As building blocks of proteins, amino acids play an important role in muscle growth and repair.
If you think of amino acids as the 20-person staff that helps you build muscle, Roisin in particular would be the head trainer, star of the show, and CEO of Your Serious Gains.
So why is leucine so important for building muscle, and what’s the best way to get the right amount to reach your fitness goals? Here’s what you need to know.
What does leucine do in the body?
Leucine is one of the three branched chain amino acids (BCAAs), along with isoleucine and valine. They are so named because they all have the same branching structure.
“Initially, all three BCAAs were thought to play a direct role in muscle building,” says Paul Falcone, principal scientist at BODi. “However, research shows that many of the effects of branched-chain amino acids are actually caused by leucine.”
That’s because leucine is important in the process of muscle protein synthesis, allowing muscle hypertrophy (growth).
Leucine is one of the major nutrient sensor molecules and has the ability to directly signal mTOR, the body’s master regulator known for anabolic (growth) signaling. This helps with protein absorption, which is key to muscle preservation and growth.
In this way, Roisin is both a building block on the construction site and a contractor directing the process, Falcone said. Because of this dual role, it is the most important amino acid for muscle building.
“Leucine’s ability to promote muscle protein synthesis through mTOR is extremely helpful, especially after training,” says Falcone. “It stimulates the rebuilding process, helping muscles grow bigger and stronger.”
What are the benefits of taking leucine?
Leucine is an essential amino acid. Our bodies cannot produce it, so we must get it from our diet.
Leucine is found in many foods, including meat, dairy products, seeds, and beans. You can also increase your leucine intake with supplements. Beachbody Performance Recover provides BCAAs, including leucine, to 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 also helps prevent muscle protein breakdown after intense exercise or severe stress.
Research suggests that taking protein supplements containing leucine may also help prevent the loss of muscle mass that often occurs as part of the aging process.
2. Skin and bone health
Research shows that leucine can have a positive impact on skin health and bone health. Just as leucine enables protein synthesis into muscles, it also helps enable skin and bone growth and repair. *
What foods are high in leucine?
Leucine is not produced by the body and must be obtained through diet or supplements. In general, animal-derived proteins contain the highest amount of leucine.
According to USDA FoodData Central, foods containing the highest amount of leucine per serving include:
chicken beef pork tuna milk cheese
For most adults, the current Recommended Daily Intake (RDI) for leucine is 17.7 mg per pound of body weight. This means that a person weighing 180 pounds would need to consume about 3,186 mg of leucine each day.
However, if you are highly active, especially if you want to increase muscle mass, you may need more protein, namely leucine, to reach your fitness goals.
Should I take leucine?
Rather than thinking of leucine as a separate supplement to add to your daily routine, like beta-alanine, for example, it’s best to think of it as an indicator of protein quality, Falcone says. A high-quality protein supplement will provide adequate amounts of leucine.
“The amount of leucine in the protein is important,” Falcone says. “However, leucine is not effective on its own; it is effective when taken in moderate amounts as part of an essential amino acid blend or protein supplement. The leucine content in protein is the main reason for its effect on muscle building. It will be a factor.”
According to a 2017 opinion by the International Society of Sports Nutrition, protein supplements should contain 700 to 3,000 mg of leucine per serving, in addition to a balance of essential amino acids.
Beachbody Performance Recover is carefully formulated to contain the perfect balance of ingredients like leucine to help you build muscle and power throughout your workout 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.
