Leucine: amino acid, which foods contain it. Leucine in bodybuilding is like gasoline for your car. The beneficial effects of leucine on the athlete's body Sports nutrition leucine

Greetings, regular guest of my sports page. I want to touch on a topic that vitally concerns all bodybuilders - sports nutrition. Today we will talk about leucine, an amino acid found in sports supplements and protein shakes. In bodybuilding, leucine is rightfully considered an indispensable component of sports nutrition, because it is for an athlete’s muscles like gasoline for a car: if you don’t fill it up, you won’t go far. Well, now everything is in order...

What is leucine

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Leucine is an essential branched chain amino acid that our body cannot produce on its own. Due to the fact that it has a number of beneficial properties, it is included in many products for athletes.

So that my dear readers can understand why leucine is so important for a bodybuilder, I will tell you about its properties. Strength athletes in sports such as bodybuilding, arm wrestling and powerlifting simply cannot imagine their path to success without this substance.

Because leucine in the human body is:

• maintaining nitrogen balance;
• blood glucose control;
• increasing the body's performance;
• building material for muscle fibers;
• preventing muscle breakdown during physical activity;
• support of water metabolism in the body, since when protein in the blood decreases, edema appears;
• participation in protein synthesis;
• acceleration of metabolism, thereby promoting fat burning;
• increasing the protective properties of the body;
• promoting rapid recovery of strength after training.

Of all the amino acids in the body, leucine accounts for about 8%. Its miraculous properties are also recognized by official medicine, which uses it for a number of serious diseases (anemia, toxicosis, muscular dystrophy and damage to the central nervous system).

An important property of leucine is the stimulation of collagen synthesis, due to which articular cartilage not only is not destroyed, but is also able to recover.

The instructions for use do not indicate exactly when it should be taken, so you should assume that this can be done at any time of the day. Bodybuilders recommend taking it either before or immediately after a workout.

Some professional athletes take 3-5 grams of leucine at a time during training. It is not recommended to take leucine in its pure form; it is effective in combination with valine and isoleucine in a ratio of 2:1:1. In this form and in these proportions, it is equivalent to meat and dairy products.

Let's now see how leucine should be taken depending on the purpose:

• If you are trying to gain weight, then you should take products containing this substance 3 times - before training, during and immediately after. Before taking the amino acid, you should thoroughly stir it in water and add sugar. This mixture will give you strength and energy for a long and productive workout without feeling tired.
• If you want to achieve muscle drying, then do not add sugar to the cocktail, and take it additionally between meals. With this regimen, it will be possible to suppress the processes of muscle cell breakdown, this will relieve you of the unpleasant feeling of hunger and will promote muscle growth.

Some sports nutrition experts believe that there is no such thing as too much leucine. However, you can give an example of calculating the dosage for a person. So, an athlete weighing 50 kg needs to take 1800 mg of leucine at one time.

Thus, 1 kilogram of weight of an adult athletic person requires 36 grams of this amino acid. Some strength athletes take 5-10 grams of leucine at a time between meals, if there is a need to lose weight, for example.

A positive aspect of taking this drug is the absence of an overdose, regardless of the amount taken, and no side effects.

Application in medicine

As already mentioned, even official medicine recognizes and uses leucine in the fight against serious ailments, such as liver dysfunction (hepatitis and cirrhosis), reduced body weight (cachexia, dystrophy), metabolic disorders and the prevention of immunodeficiencies. Preparations containing this amino acid can be purchased in pharmacies without a prescription and in sports nutrition stores.

If you want to create a diet of foods rich in leucine, then you should pay attention to animal and poultry meat, fish, eggs, black and red caviar, dairy products, as well as cereals, nuts and legumes. To effectively absorb this amino acid, you should consume it with foods rich in B vitamins (B5 and B6). A sufficient amount of leucine is found in protein shakes.

Let me summarize

Sports nutrition specialist and gym trainer | more details >>

Graduated from: Belarusian State Pedagogical University named after M. Tank. Specialty: social work, pedagogy. Courses on health-improving fitness and bodybuilding at the Belarusian State University of Physical Culture, at the department of health-improving physical culture. Master of Masters in arm wrestling, 1st adult category in hand-to-hand combat. Prize-winner of the Cup of the Republic of Belarus in hand-to-hand combat. Prize-winner of the Republican Dynamyade in hand-to-hand combat.

Properties and functions of leucine

1. Suppresses the breakdown of protein molecules

Taking leucine during training can reduce protein breakdown. This will preserve and will not lead to a bright catabolic process.

2. Accelerates protein synthesis

Accelerated protein synthesis helps to increase muscle mass and increase strength.

3. Suppresses glucose breakdown

In stressful situations (weight training, low-carb diet), the body produces cortisol. This catabolic hormone promotes the breakdown of glycogen. Leucine can reduce catabolic processes in the body during heavy training. Along with valine and isoleucine, it has a developed side chain, and is therefore used by the body for energy.

4. Enhances insulin secretion

Leucine is able to act on insulin secretion, increasing its release. Together with others (valine and isoleucine), leucine has a stronger effect on the release of insulin into the blood plasma. For people who want to build muscle mass, this property will be one of the most important.

5. Supports water metabolism in the body

The level of albumin in the blood depends on the concentration of essential amino acids, in particular leucine. Albumin regulates water metabolism, and low albumin levels can lead to edema. Due to these functions, leucine can lead the body to a pronounced positive nitrogen balance. Which has a beneficial effect on progress in gaining muscle mass.

The use of leucine in sports

Use of leucine in medicine

Products containing leucine

Leucine is found in large quantities in the following foods:
• meat,
• fish,
• bird,
• dairy products (cheeses, milk),
• legumes,
• peanut.

• Leukic Pro Series from Muscle Tech (USA)
• Leukic Stack from Olimp (Poland)
• Leucin from IronMAX (Germany)

Dosages

• preparation of training programs and nutrition online,
• weight loss and adjustment,
• gaining muscle mass,
• Exercise therapy for various diseases (including the back),
• rehabilitation after injuries,

BCAA is a complex consisting of three essential amino acids - leucine, valine, isoleucine. These amino acids are the main building material for muscles; they are necessary for recovery, maintaining anabolism and suppressing catabolism. BCAA can be considered as fuel for muscle tissue, which improves endurance and strength performance.

Of all the BCAA's, leucine is the most effective; it gives the signal for protein synthesis in muscle tissue. Leucine makes up 8% of all amino acids in the human body.

This amino acid is necessary in bodybuilding for:

• Reduced blood sugar levels;
• Ensuring nitrogen balance;
• Prevent fatigue;
• Building muscles;
• Protection against catabolic processes;
• Protein synthesis;
• Strengthening the immune system;
• Accelerate wound healing;
• Acceleration of recovery processes.

Modern medicine uses leucine in combination with other amino acids to treat liver diseases, anemia, muscular dystrophy, toxicosis, and damage to the nervous system.

Leucine in sports nutrition

Studies have shown that the most effective are those BCAA in which the ratio of leucine, isoleucine and valine is 2:1:1 - these are the proportions that are typical for animal proteins (dairy products, meat).

Leucine can increase the effectiveness of other sports supplements, and the same can be said about BCAA in general. It is not advisable to take this amino acid separately from other BCAA, since the maximum effect is provided by the complex of these three amino acids.

How to take leucine

Leucine for bodybuilding can be taken at any time of the day. Experienced athletes recommend drinking it immediately before starting strength training and immediately after it ends (3-5g at a time). Some athletes also experience increased endurance and performance when they take leucine during training.

As we have already said, it is much more effective to take leucine in bodybuilding together with isoleucine and valine. Moreover, it is very problematic to find and buy leucine separately - since it is produced only in combination with other BCAA amino acids. As for how to take BCAA, we recommend the following regimens.

If you are on a mass gain:

If you are drying:

• The dosage regimen is the same as for mass, but you cannot drink a cocktail with sugar. In addition, leucine during cutting can be taken between meals to suppress catabolic processes, hunger and preserve muscles, but in most cases it is better to use protein complexes for this.

As for BCAA dosages, it is recommended to drink 5-10g at a time, regardless of whether you are bulking or cutting. Some manufacturers produce BCAA's with different ratios between leucine, isoleucine and valine. For example, we have come across such BCAA schemes - 4:1:1, or 3:2:2. It is best to focus on the classic scheme - 2:1:1, as proteins of animal origin maintain the same ratio.

Video: 10 facts about BCAA

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Leucine is actively used in dietary supplements for athletes and bodybuilders, as well as in medications. This substance helps build muscle and burn fat, which has a positive effect on your figure. With a nutritious diet, its amount is most often sufficient for an ordinary person. Let's take a closer look at the importance of this amino acid for the body.

Characteristics and influence

Leucine is one of the essential amino acids for the human body; it is part of proteins and is supplied only with food. This aliphatic amino acid occurs in living cells as an L-optical isomer and has the formula HO2CCH(NH2)CH2CH(CH3)2.

In its pure form it is a colorless powder, poorly soluble in water, but highly soluble in alkaline media and acids.

It is the most important of the three existing branched chain amino acids (there are also isoleucine and valine). They are also called hydrophobic. What makes it especially popular is its ability to build muscle.

Leucine Processing produced by the liver, but mostly by adipose and muscle tissue. This essential amino acid stimulates protein synthesis, and its intake can slow down muscle degradation, is a catalyst for muscle growth and a kind of insurance against muscle damage.

In addition, leucine provides more energy to the body than glucose and promotes its absorption by the liver. Among all amino acids, it most strongly activates rapamycin kinase, which regulates cell growth in animals.

Did you know? The first to obtain it was the French chemist and pharmacist Henri Braconneau from animal muscles and hair in 1820. Nowadays, a high-quality product is synthesized from plant raw materials (soy) or milk proteins. Until 2010, L-leucine was a food additive E 641 to enhance the taste and smell of foods.

The bioavailability of leucine is more than 96%. The pancreas, liver, spleen, and kidneys participate in its absorption and processing. It is the kidneys that remove its excess.

Main functions and benefits

Leucine performs important functions in the body:

• promotes insulin production;

• participates in the metabolic processes of proteins and carbohydrates;
• important for growth and normal muscle development;
• protects muscle tissue from decay and injury, heals wounds;
• energetically effective for body cells;
• maintains serotonin levels;
• takes part in the synthesis of protein and hemoglobin.

Its benefits for the human body:

• normalizes blood sugar;

• strengthens the immune system;
• promotes proper muscle development;
• normalizes liver function;
• reduces the risk of obesity;
• reduces fatigue and increases performance;
• has a positive effect on the condition of the skin, reduces the appearance of cellulite and is used in anti-aging programs.

Leucine is used in medicine. It improves the clinical condition of patients during fasting, oncology, liver disease, after surgery, trauma, sepsis.

It is prescribed to cancer patients before and after surgery, chemotherapy and other specific treatments to correct amino acid imbalances.
It is used in the treatment of anemia, muscle dystrophy, diabetes, Menkes syndrome, polio, renal failure, cirrhosis of the liver and other liver diseases.

Products - sources of leucine

A large amount of leucine is found in animal products, but vegetarians can also get it from where.

Did you know? Alcohol interferes with the absorption of leucine.

• soy protein concentrate - 4.917 g;
• egg powder - 3.77 g;
• Parmesan cheese - 3.45 g;
• red caviar - 3.06 g;
• soybeans - 2.75 g;
• milk powder - 2.445 g;
• cheese “Poshekhonsky” - 1.96 g;
• - 1.92 g;
• Cheddar cheese, low-fat cottage cheese - 1.85 g;
• Swiss cheese - 1.84 g;
• peanuts - 1.763 g;
• beans - 1.74 g;
• pink salmon - 1.71 g;
• peas - 1.65 g;
• sea ​​bass, herring, mackerel - 1.6 g;
• turkey meat - 1.59 g;
• pistachios - 1.542 g;
• millet - 1.53 g;
• mackerel - 1.54 g;
• Roquefort cheese - 1.52 g;
• beef - 1.48 g;
• - 1.47 g;
• chicken - 1.41 g;
• pike perch, pike - 1.4 g;
• sunflower seeds - 1.343 g;
• - 1.338 g;
• cod, pollock - 1.3 g;
• almonds - 1.28 g;
• - 1.17 g;
• lamb - 1.12 g;
• corn grits - 1.1 g;
• chicken egg - 1.08 g;
• lean pork - 1.07 g;
• hazelnuts - 1.05 g.

In vegetables and fruits, mushrooms, the proportion of leucine is very small.

Daily requirement and norm

For a healthy adult, the daily requirement of leucine will be 4-6 grams. To cover this need, a person only needs to eat 3 eggs, 200 grams of beef, 100 grams of cottage cheese, and drink a glass of milk or kefir every day.

Important! If you have high cholesterol, it is not recommended to consume dairy products with a fat content higher than 5%, fatty and fried meat (especially red). The cholesterol content in the yolks of chicken eggs is also quite high. It is better to pay attention to nuts (peanuts), seeds, legumes and some types of cereals (millet and corn), and seafood.

For a manual worker and with frequent power loads, it will also be higher.

The daily requirement for the growing body of children is calculated from the norm of this amino acid 0.15 grams per kilogram of the child’s weight.

This is important to consider when planning his diet.

About excess and deficiency

Leucine promotes weight loss and the formation of a beautiful body, but you shouldn’t get too carried away with it.

Excess

Excessive consumption of leucine leads to the following consequences:

• nervous disorders (depression, severe drowsiness, headaches);
• liver dysfunction;
• amyotrophy;
• hypoglycemia (low blood glucose levels);
• allergic reactions.

Important! People taking medications with leucine or engaging in physical activity should be aware of the signs of hypoglycemia: muscle tremors, high blood pressure and arrhythmia, excited nervous reactions, inappropriate behavior, migraines and dizziness, drowsiness, impaired coordination and disorientation, weakness and others.

a lack of

Leucine deficiency especially dangerous for the growing child’s body, since it slows down his growth and physical development. Therefore, it is so important for children to organize proper nutrition. Its deficiency in adults can lead to obesity and various mental illnesses.

In addition, this can lead to dysfunction of the liver, kidneys, and thyroid gland.

A lack of this amino acid can also lead to hypoglycemia and associated negative effects.

Interaction with other substances

Leucine has not had any negative interactions with other substances. Interacting with glucose, it reduces its level in the blood and affects the activity of the pancreas.
Together with resveratrol, it leads to a reduction in body fat and weight. There is a hypothesis about its synergy with citrulline, which helps build muscle mass.

Role in sports

Since the need for leucine during physical activity greatly increases, this amino acid is often used in dietary supplements for athletes and is actively used in bodybuilding and arm wrestling.

Manufacturers of dietary supplements for athletes initially produced them with the following proportions of leucine, isoleucine, valine - 2:1:1.

But now there is evidence that it is much more rational to use only leucine, since it most strongly affects rapamycin kinase and has the highest anabolic effect.
This amino acid has a positive effect on the quality of muscle tissue, promotes healing in sports injuries, and its deficiency causes high fatigue. In addition, it promotes fat burning.

A person who is engaged in active exercise and has set himself the goal of building more muscle does not always manage to take this amino acid in sufficient quantities from food.

Did you know? It is best to take leucine before training.

About contraindications and precautions

Leucine is contraindicated in hereditary diseases associated with impaired metabolism:

• leucinosis (a urine disease that smells like maple syrup);
• isovaleratacidemia (disease with the smell of sweaty feet).

For patients in need of therapy with this substance, medications and doses are prescribed by a doctor.

An experienced trainer recommends preparations and doses with this amino acid to athletes. But it is advisable for them to consult a doctor and monitor their condition.
Normal human existence is impossible without leucine. Its deficiency can cause delayed physical development in children.

There is enough of it in food, but during high physical activity the norm of leucine can double, and athletes often take preparations with this essential amino acid.

An excess of this substance is harmful, so you should consult a doctor when taking it.

There is an opinion that the amino acid content in foods is necessary for athletes to achieve better sports results. One of the amino acids that has recently been increasingly mentioned as essential is l-leucine, valine and isoleucine.

In order to verify the usefulness of this amino acid, you should understand the mechanism of its action on the body. Since there may be an opinion that sports nutrition manufacturers are interested in spreading the myth about the usefulness of a particular product to ensure a constant and stable income. Or the entry into the market and popularity of leucine is associated with its usefulness and effectiveness. And is this substance actually found in products?

One of the amino acids that has recently been increasingly mentioned as essential is l leucine.

What is l leucine (l isoleucine)

Leucine is the most important amino acid, which is directly involved in the creation of new structures in the protein molecule, which serves to increase energy received and improves metabolism.

This amino acid belongs to the group of those with branched structural chains inside the molecules. In addition to it, this group includes valine (l valine) and isoleucine.

The complex structure of the side chains is used for the cells to synthesize the energy that athletes primarily need to fully engage in sports. That is why the presence of these amino acids is required in the diet in full.

Features of amino acids: effect on the body

This amino acid is very necessary for athletes, especially those involved in powerlifting or bodybuilding, since this amino acid, which is found in foods, according to recent research, has a very effective effect, which is aimed at increasing protein synthesis. And protein, as you know, serves as one of the main building materials of muscle fibers.

Amino acid L-Leucine

In addition, leucine and valine (l valine) are able to resist the process of destruction of protein molecules, which has a positive effect on the growth of muscle mass. It turns out that taking drugs with leucine or it itself in its pure form after strength training leads to less protein breakdown, which has a positive effect on the nitrogen balance and promotes reparative processes in the body.

This amino acid (isoleucine) found in foods can be a source of energy for the body due to its ability to inhibit glucose metabolism and prevent muscle metabolism. Leucine, like valine (l valine), also promotes the process of glucogenesis, exhibiting an anti-catabolic effect. To summarize, it can be noted that the combined intake of the entire group of amino acids having branched structural chains can have a positive effect on sports training.

This amino acid is involved in stimulating the production of insulin, which is the most important hormone in foods for strength athletes. It is insulin that is responsible for the “delivery” of amino acids and glucose to the body’s cells, which is directly related to the process of protein synthesis and the growth of the number of muscle tissue cells.

In addition, increased levels of insulin in the blood plasma reduce the release of catecholamines and cortisol, which have catabolic properties.

Source Naturals, L-Valine

Increased cortisol levels are bad for muscle tissue because cortisol is directly responsible for breaking down nutrients to release energy.

How and when to take leucine, isoleucine

First of all, valine and isoleucine are of interest in bodybuilding due to their properties to synthesize protein, which leads to an anabolic effect and muscle growth. But it is not recommended to use this amino acid as a mono-supplement, since excess leucine causes a reverse reaction, leading to a sharp decrease in muscle fibers, which has a detrimental effect on bodybuilding.

The most optimal option for administration is a combination of leucine and its closely related “comrades” - isoleucine and valine. Even better would be to combine the supplement in products enriched with the listed amino acids with proteins, food proteins, or simple oatmeal, which serves as a source of “long” carbohydrates and fiber. For complete absorption of leucine, the body requires a sufficient amount of B vitamins, without which the necessary protein metabolism in liver cells does not occur, and the metabolism of leucine, like valine and isoleucine, becomes incomplete.

The most optimal option for administration is a combination of leucine and its closely related “comrades” - isoleucine and valine.

Where to buy leucine, isoleucine and valine

You can buy leucine, isoleucine and valine on the American website, where there are always promotions, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which amino acid is best for you, then it can be found on.

Amino acid content in products

These foods contain leucine

• Soya beans
• Beef
• Peanut
• Salami
• Fish (salmon)
• Wheat germ
• Chicken
• Almond

Leucine is found in peanuts

Valin

• Fish (tuna, smelt)
• Meat (pork, beef)
• Milk
• Seeds
• Nuts
• Legumes
• Pistachios
• Dried parsley

Chicken eggs contain Valine

Isoleucine

• Milk
• Hard cheese
• Cottage cheese
• Brynza
• Bird
• Legumes

conclusions

Taking leucine, isoleucine (l isoleucine) during physical activity can have a positive effect in terms of performance, improves metabolism, which, however, will not affect the athlete's increase in strength or increase in maximum strength for one repetition of the exercise.

For these purposes, taking isoleucine, like other amino acids, is not recommended, since increasing muscle mass will not lead to an increase in strength and the athlete may simply not calculate his strength during the next approach.

But this does not mean that you do not need to take leucine, since it ensures a constant concentration of the amino acid in blood cells during strength training. In addition, leucine and valine help the athlete during “cutting” before competitions, improving metabolism, reducing the catabolic process, but at the same time maintaining muscle mass.