Leucine
Updated Mar. 02nd, 2022
The amino acids that the body cannot produce, and need to be taken in through the diet, are called essential. Leucine is one of these amino acids. Leucine is also a member of the branched-chain amino acid (BCAA) group, along with isoleucine and valine. BCAAs act as a fuel source for the muscle because they are the only amino acids that are broken down directly in muscle tissue. They prevent the muscle breakdown that normally occurs during strenuous exercise, resulting in increased endurance and muscle strength.
Other tissues that the BCAAs help to repair are the bones and skin. BCAAs regulate blood sugar by producing glycogen, the storage form of sugar in muscle tissue. Leucine increases the production of growth hormone. Growth hormone is sometimes referred to as the fountain of youth because it keeps the body “young” by repairing and building tissue. Levels of growth hormone naturally decline as we age and increasing growth hormone levels protect against the development of age-related conditions. Leucine, and the other BCAAs, can be supplemented for the following conditions: muscle wasting, recovery from surgery, broken bones, skin diseases and can be used to improve muscle growth during exercise.
The biologically active form of leucine is L-leucine. Branched-chain supplements are the safest way to use leucine. They are available in a variety of ratios. The optimal ratio for normal use is 2:1:1 (leucine: isoleucine: valine). BCAA supplements should be taken a half an hour before workouts.
The branched-chain amino acids must be taken together. High doses of BCAA can cause hypoglycemia and diabetics and individuals with hypoglycemia should use BCAAs with caution. High leucine intake may cause low niacin (pellagra). High leucine intake increases ammonia levels and may be harmful to individuals with kidney disease.