Leucine

Leucine Supplement

Think BCAAs are just for bodybuilders? Think again. Branched Chain Amino Acids (BCAAs) are three unique Amino Acids; Leucine, Isoleucine, and valine, that offer very distinct benefits to health.

Leucine, an essential amino acid, along with Isoleucine and valine, is one of a very exclusive trio called the Branched Chain Amino Acids. What makes them so exclusive you might wonder? Well, branched-chain amino acids are broken down directly in muscle tissue instead of the liver. This means that they are a direct fuel source for your muscles. Supplementing with BCAAs can boost muscle protein synthesis and improve athletic performance, as well as prevent muscle breakdown following strenuous exercise.

Leucine itself is considered the preferred BCAA because it’s broken down and absorbed more rapidly than the others. It is also ideal to suppress delayed-onset muscle soreness (DOMS), so pain, an injury, or even surgery do not sideline you, letting you get back to the gym faster. While most other amino acids are converted into glucose, this one can be oxidized to make ketone bodies; therefore, it is keto-friendly and can help support weight loss. Aside from its use in enhancing muscle building and performance, leucine has been studied extensively in older adults to support strength and ease muscle deterioration associated with aging (sarcopenia).

Benefits of Leucine

• Speeds Up Muscle Recovery
• Suppresses Delayed-Onset Muscle Soreness (DOMS)

Who Needs Leucine?

Natural Health Care Practitioners typically recommend leucine to help accelerate muscle protein synthesis and prevent muscle wasting in the elderly and/or following convalescence. BCAAs are also suggested to help repair the body’s tissues, including the skin and bones.

Leucine Supplements

Potencies

Leucine is available in both capsule and powder form and more often than not, can be found in a BCAA blend along with isoleucine and valine. The recommended daily dose range for BCAAs is 2-5g daily. Clinical doses might be higher. For best results, the dose should be adapted according to weight.

Forms

L-leucine is the preferred biologically active form of the amino acid. BCAAs can come from animal sources or fermented vegetable sources; primarily organic, NON-GMO beets and corn. Fermentation enhances absorption and digestibility.

Leucine Formats

Leucine is available primarily in powder form on its own, as well as in a BCAA blend, along with isoleucine and valine. Leucine capsules are also available. Whey protein is a rich source of all three BCAAS.

Final Thoughts

Leucine should be taken along with the other Branched Chain Amino Acids in a 2:1:1 ratio (leucine: isoleucine: valine) 15-30 minutes before a workout. BCAAs pair especially well with B Complex vitamins for optimized performance. While generally tolerated well, take note that high doses of BCAAs can cause side effects such as hypoglycemia (low blood sugar).