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#Post#: 1074--------------------------------------------------
why Use Leucine?
By: Road2HardCoreIron Date: September 19, 2022, 4:25 pm
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L-Leucine
L-Leucine: Benefits, Side Effects & Dosage
What is L-Leucine
If you’re not familiar with L-leucine, then you are not alone.
It may not be a household name outside of the bodybuilding
community, but this essential amino acid is key to supporting
human life. It is also considered the primary BCAA (Branched
Chain Amino Acid).
L-leucine plays a variety of roles and is present in practically
every cell in the body. It is a key component of mitochondria,
the energy regulators of the body, and is involved with the
regulation of blood sugar and energy levels. It is also crucial
for growing and repairing bones and muscles. Moreover, it’s
vital for the healing of wounds while being a key ingredient in
the production of growth hormones (x).
Deficiencies of this essential amino acid can lead to symptoms
associated with hypoglycemia. Namely fatigue, dizziness and
headaches. Leucine is present in all foods containing protein,
so for the average person with a healthy diet, sufficient levels
can be maintained from food sources alone. Foods high in leucine
include whey protein, soy protein, soybeans, beef, peanuts and
fish (x, x, x, x). For vegetarians and vegans, however, leucine
deficiency is a real possibility.
L-Leucine Benefits
Athletic Performance
When looking to achieve peak athletic performance, a real kick
of energy at the right time makes all the difference. Leucine’s
role in the production of insulin means that it is a major
player in giving you the energy boost you need to nail your
workout. After all, if your body is better able to control your
insulin levels, then you are also better able to control the
production of energy for your muscles.
When combined with its ability to promote protein synthesis and
simultaneously prevent its breakdown, leucine has more potential
to improve training results than many steroids (x). By
incorporating leucine into your pre-workout routine on a regular
basis, you will be giving your body the fuel it needs to build
stronger muscles.
Leucine can directly improve strength. When combined with a
resistance exercise program, daily leucine supplements lead to
enhanced gains (x). This makes leucine an ideal bodybuilding
supplement.
Protein Synthesis
Leucine is a favorite supplement of bodybuilders because it
boosts protein production. With a focus on skeletal muscle, it
means you get gains in all the right places.
Leucine can promote the synthesis of protein via two different
methods. Both, however, lead to the activation of mTOR — the
fundamental route to all cell synthesis in the body (x). Studies
have shown that adding a leucine supplement to your diet
improves the synthesis of muscle protein (x).
Leucine is most effective at promoting protein synthesis when
coupled with resistance exercises. Taking leucine post workout
is effective in increasing the effects of resistance training.
However, it is best to take leucine as a pre-workout supplement
for maximum benefits (x, x).
Leucine’s effects on muscles focus on the production of skeletal
protein. This means that the additional protein is produced as
muscle mass (x). Good news if you are a bodybuilder.
Burns Fat
The ideal supplement for anyone looking to improve their body
condition is one that both stimulates the production of muscle
and promotes the burning of fat. Leucine can do both. Of course,
it is no miracle drug. Exercise is still necessary. It does,
however, optimize the results of your hard work (x).
Leucine can prevent the buildup of fatty tissue on the body as
well. It may even be able to counteract the natural increase of
fat tissue that occurs with aging (x). Adding a leucine
supplement to your diet can go a long way to mitigating the
effects of a sub-optimal diet (x).
Muscle Maintenance
Muscle loss is a concerning prospect. Whether you are facing it
because of injury or simply advancing age, it is a worry that
plays on the minds of many. Luckily, leucine plays an important
role in preventing muscle loss.
Taking leucine supplements, though, has proven to reduce muscle
loss and, to some degree, even reverse it (x, x).
Leucine is the key chemical responsible for suppressing protein
catabolism (x). This means that it stops the body from
deconstructing muscle mass to make energy. It is especially
effective at this when the consumption of leucine is evenly
spread throughout the day.
Increased Insulin Sensitivity
Taking leucine supplements over an extended period may have a
positive impact on insulin sensitivity. Studies have shown that,
even in the presence of a high fat diet, the supplements prevent
the development of insulin resistance. This aids in the
prevention of fat buildup and the increase in muscle mass (x).
Other Benefits
BCAA has been studied as a group of supplements for some time,
with many benefits becoming more clear. More recently, studies
into taking leucine in isolation have increased. With this
growth in interest from the scientific community, it is likely
that there will be many more hidden benefits of leucine being
uncovered.
Current clinical trials are investigating the positive effects
of leucine in treating a wide range of conditions, including
sarcopenia, type 2 diabetes, and even depression (x, x, x).
The addition of leucine supplements to your diet also has the
potential to reduce the levels of “bad” cholesterol in your
body. This effect is due to its interactions with fats (x).
L-Leucine benefits infographic
L-Leucine Side Effects
L-leucine is safe to supplement with. However, it is best to
stick to the recommended dosage and not exceed 500 mg per kg of
body weight per day. Above these levels, it can cause increases
in the levels of ammonia in the body, which can have a range of
adverse effects (x).
If you have ever been diagnosed with liver or kidney problems,
then you should seek your doctor’s advice before taking this
supplement.
Nausea
It is possible that excessive quantities of leucine can lead to
nausea and, on occasion, vomiting. If you follow the dosage
requirements, though, you should not experience this effect.
Indigestion
Very high doses of leucine can cause stomachaches and diarrhea.
If you experience these symptoms, you should check that you have
taken the correct dose of L-leucine. It may also be worth
considering if any other supplements also contain L-leucine
(BCAA, for instance).
Contraindications
Because of leucine’s role in the metabolic pathways of the body
it can have some unwanted interactions with certain medications.
If you are taking any medication for diabetes, high cholesterol
or thyroid conditions, it is best to consult your doctor before
adding leucine supplements to your diet.
L-Leucine in BCAA
BCAA, or branched chain amino acids, are a group of three
essential amino acids — valine, leucine and isoleucine. All
three of these amino acids are heavily involved in the control
of muscle development and regulation of energy levels. All three
can be found in good supply in dietary proteins.
Ingesting these amino acids purely via foods takes time.
Proteins take several hours to digest, so it takes a long time
after a meal for the BCAAs to enter your bloodstream. Taking
these amino acids as a free form supplement, either a combined
BCAA or individual leucine powder, accelerates the process. This
makes it easier to time your intake for maximum effect.
In most BCAA supplements, the ratio of leucine vs. isoleucine
vs. valine, is 2:1:1. There is still some scientific debate
about whether this is the ideal ratio. It is clearly understood
that higher levels of leucine are required. Research is
continuing into what the ideal ratio is. It has been proposed
that the ratio may vary depending on your sport.
If you want to boost your performance, it is best to include all
three BCAAs in your routine. However, if you wish to take them
as individual supplements or all together is a matter of
personal preference.
Taking them separately allows you to tailor the ratios and alter
the time of uptake. Studies have shown that taking leucine
pre-workout has benefits to muscle gain, while taking valine and
isoleucine post workout reduces DOMS (delayed onset muscle
soreness) (x, x).
Taking a combined BCAA supplement can improve the endurance of
athletes. This is because it competes in the brain with
tryptophan. Having higher levels of BCAAs therefore reduces the
uptake of tryptophan which reduced the signaling of fatigue. The
result is that you can train harder and longer (x).
Dosage and Instructions
For best results, it is suggested that you take two 2,500 mg
servings per day. These can be dissolved in water or added to a
protein shake.
Spreading the doses throughout the day will allow you to reap
the maximum benefits in terms of muscle maintenance. Taking one
dose one or two hours prior to a workout will give you the
largest boost in muscle production (x).
It is advisable to take valine and isoleucine along with your
leucine supplement. This will allow you to maintain the correct
balance of these amino acids.
Why Take L-Leucine?
Leucine has broad beneficial effects that are consistent over a
diverse range of people. It is an essential amino acid, and the
most important of the branched chain amino acids (x). Taking
L-leucine supplements can boost your muscle production and
strength. Taken 1-2 hours prior to a workout, it can boost the
impact of your hard work (x). If you suffer an injury and must
rest for a while, taking leucine can reduce muscle loss. It will
also help to speed the recovery of your muscle tissues (x).
The Bottom Line
L-leucine is an essential amino acid and is the powerhouse of
the BCAAs. It has a clear role in the production and maintenance
of skeletal muscle mass. It has a key role in the production of
insulin, which means it controls energy levels and fat buildup.
Whether taken as a separate supplement or in a combination,
there are many positive effects. If you are not taking any
medications, it is safe to take and very hard to overdose on.
L-leucine provides an effective way to maximize the gains of
every workout.
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