But what foods are high in leucine, and how much of it do you gotta consume?
Amino acid overview
Amino acids are the building blocks of protein.
There are20 amino acids1, and they’re categorized into two groups: essential and nonessential.
Conversely, nonessential amino acids can be synthesized by the body.
Protein synthesis is the process by which thebody builds and repairs tissues3, includingmuscles, organs, and cells.
Additionally, protein plays a vital role inmaintaining and building muscle mass4in response to exercise.
All20 amino acids are required5to support this process when protein synthesis is activated.
BCAAs have garnered special attention in the fitness industry due to their role inMPS5andpost-exercise recovery6.
And leucine is one BCAA that’s particularly important for enhancing muscle growth and repair.
“However, increases in mTORC1 signaling do not always equate to increased MPS or strength and mass gains.
[That’s because] leucine on its own doesn’t increase in MPS.”
Summary
What is leucine and why is it important?
Leucine is a vital amino acid with remarkable importance for MPS and overall health.
The mTOR system then stimulates the machinery involved in protein synthesis."
So,how much leucineshould you aim to consume daily to support muscle growth and repair?
For optimal results, Layman suggests consuming around 2 to 3 grams of leucine per meal.
For example, one large egg contains approximately0.6 gram of leucine7, making it a convenient and affordable source.
Also, inadequate leucine intake can lead to muscle wasting and decreased muscle strength over time.
While leucine is important, other amino acids are too.
What if you’re vegetarian?
Plant proteins generally containlower levels of leucine10compared to animal proteins.
Chicken breast, on the other hand, is about12% leucine.
“Vegans need to consider complementary protein sources such as corn, soy, and rice.
Benefits of leucine:
It may lessen age-related muscle loss.
Another review found thatleucine supplementation significantly improved sarcopenia13, which included an improvement in lean muscle mass.
Benefits in muscular strength showed mixed results.
It may promote muscle growth and recovery when combined with resistance training.
This suggests leucine’s potential for enhancing muscle growth and recovery.More research is neededto further support these benefits.
It may enhance bone health.
Day 1:
Breakfast:Greek yogurttopped with mixed berries and pumpkin seeds.
Lunch:Grilled chicken breastsalad with mixed greens, cherry tomatoes, and sliced almonds.
Dinner:Baked salmonwith quinoa and steamed broccoli.
Snack:Hard-boiled eggsand a handful of pistachios.
Day 2:
Breakfast:Oatmealcooked with almond milk and topped with sliced bananas and chia seeds.
Lunch:Lentilsoup with a side of spinach salad and sliced avocado.
Dinner:Grilled tofustir-fry with a variety of colorful vegetables and brown rice.
Snack:Greek yogurtwith sliced peaches and a small handful of pumpkin seeds.
Day 3:
Breakfast:Scrambledeggswith spinach and feta cheese.
Lunch:Quinoasalad with chickpeas, diced cucumbers, cherry tomatoes, and a lemon vinaigrette.
Dinner:Grilled lean beef steak withroasted sweet potatoesand sauteed asparagus.
Snack:Cottage cheesewith pineapple chunks and a handful of almonds.
FAQ
What plants are high in leucine?
Several plant-based foods are rich in leucine, making them excellent options for individuals wanting to boost their intake.
Some plant sources high in leucine include soybeans, lentils, pumpkin seeds, and hemp seeds.
What does leucine do to your body?
Leucine plays a vital role in the body, particularly in muscle protein synthesis and recovery.
What happens if you lack leucine?
Eating a whole-food,protein-rich dietis ultimately the best way to meet your daily leucine requirements.
