Leucine

Leucine Benefits For Working Out

Did you know that Leucine is one of the three Branched Chain Amino Acids (BCAA’s), alongside isoleucine and valine, a complex that is prized in sports nutrition? Because BCAA’s are broken down directly in muscles rather than in the liver like other Amino Acids, they serve as a direct energy source for these tissues and offer very distinct benefits such as; enhancing muscle protein synthesis, decreasing muscle soreness, preventing muscle breakdown, and speeding recovery. Of the three BCAA’s, Leucine stands out because it is broken down and absorbed before the others, which is why superior BCAA formulas feature the three aminos in a 2:1:1 (leucine: isoleucine: valine) ratio. Leucine, and other BCAA’s offer many benefits like increase endurance, facilitate muscle building, prevent muscle breakdown associated with strenuous exercise, restricted calorie diets, and even sedentary lifestyles, as well as increase muscle strength.

Another reason why leucine is considered the preferred BCAA is that it benefits workouts by preventing or mitigating delayed-onset-muscle-soreness (DOMS), so supplementation can help prevent you from being sidelined for any length of time, and lets you get back to the gym, your sport of choice, or whatever other activity strikes your fancy, quickly. Last but certainly not least, leucine, unlike other aminos that are converted into glucose once absorbed, can be oxidized to make ketones, an alternate, ultra-clean energy source. As such, leucine is ideal to support weight loss efforts and is 100% keto-friendly.

Benefits of Leucine

• Aids Fat Loss
• Improves Exercise Performance
• Mitigates Muscle Tissue Breakdown (Catabolism)
• Promotes Muscle recovery
• Stimulates Muscle Building (Anabolism)

Why Take Leucine For Fitness?

Your naturopath may recommend a leucine supplement if you’re looking to ramp up your exercise performance, increase muscle building, and stimulate fat loss/weight loss, especially in conjunction with the other BCAA’s isoleucine and valine. Leucine supplementation may also benefit older or sedentary individuals, those who are in convalescence, living with a health condition that makes it hard for them to take in an appropriate amount of calories, and more generally, for anyone who’s looking to enhance their nutritional profile, prevent muscle tissue breakdown, preserve muscle mass, improve athletic performance, increase fat loss, stabilize blood sugar levels, and support overall recovery.

Leucine Supplements

Leucine supplements are widely available in capsules, tablets, and powder form, as well as, even more frequently, in conjunction with the other BCAA’s – isoleucine and valine – in a range of sports nutrition blends. The recommended dose for BCAA’s is usually around 2-5 g daily. In isolated form, leucine is typically recommended in doses between 3-5g daily for maximum effectiveness, ideally taken alongside low-protein meals. You should always start with a lower dose and gradually build your way up to assess your tolerance. Clinical doses may be higher, according to health status, and should be adapted according to weight. Discuss the appropriate dose for you with your health care provider.

Final Thoughts on Leucine Benefits For Fitness

When selecting your leucine supplement, it’s important to know that the powder has an especially bitter, unpleasant taste, which is why many manufacturers attempt to mask it with flavours and sweeteners. As such, it’s important to pay attention to the list of non-medicinals on the product label you are considering to ensure it does not contain undesirable ingredients. Alternately, you can select a "clean" sugar and flavour-free powder blend that you can easily mix into a juice or smoothie, this typically masks the characteristic taste of leucine. Another way to go is to select capsules, which eradicates the flavour problem altogether.