Leucine: properties, use in sports, dosages. Leucine (leucine) instructions for use Leucine daily intake

Leucine (abbr. Leu or L) is an essential aliphatic amino acid with a branched chain. In terms of volume, leucine is one of the largest amino acids. Part of the BCAA amino acids.

Leucine is the main component of all natural proteins and takes an active part in protein synthesis and breakdown. In the human body, leucine is found in significant quantities in the pancreas, liver, kidneys, spleen, muscle cells and tissues, as well as in blood serum proteins.

Leucine is one of the essential amino acids, which is not synthesized by the cells of the body, therefore enters the body exclusively as part of natural food proteins. The absence or deficiency of leucine in the body can lead to metabolic disorders, stunted growth and development, and loss of body weight.

Food sources of leucine: This amino acid is found in tree nuts, beans, soy flour, brown rice, egg whites, meat (beef fillet, salmon, chicken breasts) and whole wheat.

Depending on lifestyle, level of stress and other factors, the human body’s need for leucine ranges from 6 to 15 g per day.

Biological role of leucine

• reduces blood sugar levels;
• provides the nitrogen balance necessary for the metabolism of proteins and carbohydrates;
• prevents fatigue associated with overproduction of serotonin;
• necessary for the construction and normal development of muscle tissue;
• protects muscle cells and tissues from constant decay;
• is a specific source of energy at the cellular level;
• participates in protein synthesis;
• strengthens the immune system;
• promotes rapid healing of wounds.

Application

Today, leucine in combination with glutamic acid, methionine and other amino acids is actively used to treat liver diseases, anemia, muscular dystrophy, some forms of toxicosis, as well as some diseases of the nervous system and Menkes syndrome.

Leucine and sports nutrition

Leucine belongs to the so-called “BCAA amino acids” (isoleucine, leucine and valine). Numerous studies have proven that of all the BCAA's, leucine is the most effective amino acid. It is the rise in the level of this substance after eating that acts as a certain signal for the synthesis of proteins in muscle cells.

There is scientific evidence that taking BCAA amino acids reduces the breakdown of muscle protein in athletes during training, and leucine, at the same time, has a powerful effect on anabolism in skeletal muscles. In addition, there is evidence that BCAAs reduce muscle fatigue after exercise and relieve the syndrome of delayed muscle soreness, i.e. promote and help the body recover after grueling workouts in the gym.

Glucose regulation

The breakdown of leucine in skeletal muscle leads to the formation of glutamine and alanine, amino acids that are important elements in the process of maintaining glucose levels in the body.

Thanks to a sufficiently long cycle (alanine-pyruvate-glucose-pyruvate-alanine), liver glucose is formed in the body, and the necessary balance of glucose levels is maintained. In this process, leucine is a kind of starting material for the formation of glucose in the liver.

The significance of this fact is that with the help of leucine, a person can easily take advantage of any low-carbohydrate diet in order to maintain healthy blood glucose levels.

Leucine and sports diets

It has the ability to burn glucose by stimulating the process in the glucose-alanine cycle. Due to this, the body maintains a stable sugar level and maintains the necessary muscle mass in a low-calorie diet.

In addition, leucine, together with insulin, allows muscles to coordinate protein synthesis. In the diagrams below, you can trace the entire process of action and compare the final result:

It turns out that leucine and other BCAAs cause the body to secrete serine and threonine, which create a phosphorylation current that ultimately activates the translation of protein synthesis, which is responsible for muscle growth.

conclusions

So, leucine is an effective auxiliary agent that increases human performance during various diets. Taking leucine and other BCAA amino acids helps athletes reduce body fat, increase muscle mass, increase endurance and improve performance during training.

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.

Leucine(2-amino-4-methylpentanoic acid L-Leucine) is an essential aliphatic branched-chain amino acid. Included in all natural proteins. It is used to treat various diseases and has a significant effect on the general condition of the body.

Leucine was first isolated by the French chemist Henri Braconneau in 1820, from muscle fibers and wool, and synthesized by the German chemist G. E. Fischer in 1904 by reacting 2-bromo-4-methylpentanoic acid with ammonia.

In the food industry it is known as a taste and aroma modifier.

Since leucine is an essential amino acid and cannot be produced by our body on its own, its supply must be ensured through food and dietary supplements. Based on this, it is worth knowing the body’s daily need for leucine.

The body's daily requirement for leucine

On average, the body's daily need for leucine for a healthy person is 4-6 grams. But depending on lifestyle, strength loads and many other factors, these numbers can vary from 6 to 15 grams per day. Therefore, before taking dietary supplements, it is recommended to visit a specialist in order to avoid unpleasant consequences from taking them and to prevent a deficiency or excess of this amino acid in the body.

Consequences of a lack of leucine in the body

Without receiving the required amount of leucine, pathological processes in the kidneys and thyroid gland develop in the human body, metabolism is disrupted, immunity is weakened, hypoglycemia, pain in the head and neck, dizziness, nervousness, rapid fatigue, weight loss, slowed growth and development may occur. in children.

Thus, the consequences can be no less annoying if there is an excess of leucine in the body.

Consequences of excess leucine in the body

Excess leucine in the human body provokes an increase in the concentration of ammonia and the number of free radicals. Some studies have shown that in the presence of excess leucine in our body, protein metabolism is disrupted, which negatively affects muscle development. In view of all this, you need to understand that an excess of amino acids, as well as a deficiency, equally affects our body negatively. Everything must be balanced, because this is the main success on the path to benefiting from their use.

Beneficial properties of leucine

Among the essential amino acids, leucine is considered more important for a bodybuilder. Thanks to its branched structure, it is a powerful source of energy for muscles. Leucine protects our cells and muscles, protecting them from decay and aging. Promotes the regeneration of muscle and bone tissue after damage, participates in ensuring nitrogen balance and lowers blood sugar levels. Leucine strengthens and restores the immune system, is involved in hematopoiesis and is necessary for hemoglobin synthesis, normal liver function and stimulation of the production of growth hormones. It should also be noted that this essential amino acid has a positive effect on the central nervous system, as it has a stimulating effect. Leucine prevents excess serotonin and its consequences. Leucine can also burn fat, which is important for overweight people.

Due to its beneficial properties, leucine is used in many cosmetic products for the care of the décolleté area, facial skin, in products for stretch marks and in other products that can give us beauty and health.

The use of the amino acid leucine in medicine helps in the treatment of Menkes disease, liver diseases, neuritis, polio, muscle degeneration, and anemia. Leucine is used in the basic therapy of patients with immunodeficiency, its prevention under the influence of long-term treatment with antibiotics and frequent colds. It is also used during the recovery period after operations and sports injuries. But there are reasons for refusing to take L-leucine in the form of dietary supplements and medications, and these are its contraindications and harm, since it is not suitable for everyone.

Contraindications and harm of leucine

It is strictly forbidden to use medications and dietary supplements independently, without the supervision of a doctor, since each of them has its own contraindications and side effects that can be harmful to health.

Leucine is contraindicated in case of individual intolerance. It is also worth taking it with extreme caution in combination with and so as not to cause hypoglycemia. Manifestations of allergic reactions in the form of skin rashes and itching are possible.

But regardless of its contraindications and supposed harm, every person needs to know what foods contain leucine and, if possible, include them in their diet.

Leucine-rich foods

A significant amount of this amino acid is present in meat, poultry, fish (most of all in oceanic), black and red caviar. Chicken eggs, cow's milk, cottage cheese, and various cheeses are also rich in leucine. Foods of plant origin include the following products: legumes, cereals, soy flour, millet, pumpkin seeds, walnuts, peanuts and almonds.

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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.

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,