Leucine: All about the Essential Amino Acid

Leucine, or L-Leucine, is one of nine essential amino acids your body needs to function properly. Your body can't produce leucine on its own - so it must be obtained through your diet. The important amino acid is primarily found in protein-rich foods like meat, dairy and legumes and obviously in protein powders. It plays a crucial role in various aspects of your health.

A key function of leucine is its contribution to the regulation of protein metabolism. It stimulates muscle protein synthesis, meaning it helps to maintain and build lean muscle mass. This makes leucine especially important for everyone engaging in regular physical activity [1]! Research has also shown that leucine can lead to better regulation of blood sugar levels [2].

Our WAM Vegan Protein Plus is enriched with leucine to maximise your recovery and wellbeing in a natural way, without the need for additional amino-acid supplements. 

Role of Leucine and BCAAs in Protein Synthesis

Leucine is one of the three branched chain amino acids (BCAAs) along with isoleucine and valine. These compounds are well known for their unique molecular structure and vital roles in muscle metabolism and protein synthesis. But lately it has become clear that leucine is the most important one among them.

One of the key functions of leucine is its role in promoting muscle protein synthesis. In scientific terms, the amino acid activates a cellular pathway which stimulates the production of new proteins. Taking leucine after exercise in combination with other amino acids (for example by drinking a WAM protein shake) can enhance muscle recovery by increasing protein synthesis rates and help you maintain and build muscle tissue [3].

It's not just about muscle growth though. Leucine also plays a role in maintaining your body's energy levels! It can be used to produce energy during exercise - especially when carbohydrate stores are depleted. Leucine may even help to improve your exercise performance making your workouts more effective [4].

There isn't a specific daily requirement for leucine on its own. The suggested daily intake of BCAAs (including leucine) for adults ranges from 10 to 20 grams. To meet these requirements you should focus on consuming a balanced diet rich in high-quality protein sources - and remember that each portion of WAM vegan protein plus contains a whooping 2.5 grams of leucine.

More Health Benefits of the Amino Acid

Leucine offers numerous health benefits - particularly when it comes to maintaining and building muscle. If you're looking to keep your body in top shape, it may be a vital component to consider incorporating into your diet or supplement regimen.

Leucine doesn't only stimulate muscle protein synthesis and assists in muscle recovery after resistance training - it has also been shown to help counteract age-related muscle loss! In a study conducted on older adults, it was found that combining dietary protein with leucine and vitamin D supplementation led to improvements [5]. This suggests that leucine may contribute to maintaining lean muscle mass for older individuals [6] - even without weight resistance training.

The amino acid can also be useful in helping to maintain a healthy body weight. By promoting muscle building and preventing muscle loss, it may have a positive effect on your metabolism. This can make managing your body weight easier and more straightforward [7].

Dietary Leucine - Food Sources

WAM Protein Powder contains an extra dose of Leucine - but whole foods should always come first! Here are some excellent plant-based dietary sources of leucine to incorporate into your daily meals:

Legumes: Soybeans, Lentils, Chickpeas, etc. are a great source of protein, fibre and various vitamins and minerals. They are also rich in leucine.

Seeds: Pumpkin, chia, hemp and sesame seeds are high in protein, healthy fats and various nutrients. They are also a good source of leucine.

Peanuts: High in protein, healthy fats, various nutrients and leucine.

Nuts: Almonds, Cashews, Hazelnuts - you name it! High in healthy fats, protein and leucine.

Oats: This super versatile type of grain is high in healthy fibre, protein and other various nutrients. Oats are also a good source of leucine.

Importance of Taking Leucine in Resistance Training

Your body needs leucine in order to trigger skeletal muscle synthesis. This means that even if you ingest a lot of protein but are lacking sufficient leucine levels, your body won't be able to make full use of the protein. You can think of leucine as a bottleneck component in this process.

Consequently, leucine supplementation has been shown to have a positive impact on strength gains during resistance training. It aids in muscle mass accumulation, muscle growth, muscle repair and strength improvement [8]. By incorporating leucine-rich foods or supplements into your nutritional plan, you'll be giving your muscles the much-needed support they require to recover and grow after strength training!

Leucine in the Body and Sarcopenia 

As you age, you may experience sarcopenia - the gradual loss of muscle mass, strength and function. This common age-related condition can affect your ability to perform daily activities and maintain your independence. The two most important factors in managing sarcopenia are diet and exercise. Resistance exercises and an active lifestyle paired with the right nutrients can all contribute to fighting against age-related muscle loss.

Studies have shown that leucine supplementation can have beneficial effects on sarcopenia by improving muscle strength, mass and function [6]. It seems to be especially effective when combined with other nutrients like vitamin D [5]. 

So in your battle against sarcopenia - remember to pay attention to your leucine and overall protein intake and consider supplementation if necessary. Consult your healthcare professional for guidance on appropriate dosages and combinations to make the most of leucine's benefits for your health!

Supplementation High in Leucine

When considering a leucine supplement you have two basic options: taking standalone L-leucine or opting for a complete protein source like a protein powder which already contains leucine. We recommend the latter in order to ensure you get sufficient quantities of ALL essential amino acids and hit your daily protein target with ease. You will also avoid overconsumption and the associated side effects this way.

However, not all protein powders are equal! Pay attention and choose products that have a suitable leucine dosage to effectively promote muscle growth and repair, like our WAM protein powder with 2.5 grams of leucine per portion.

Conclusion 

Leucine stands out as a powerhouse among essential amino acids! It plays an important role in protein synthesis and - by extension - muscle health. Beyond its well-known benefits for athletes and those in resistance training, leucine has broader health advantages, including combatting sarcopenia in the elderly. Incorporating leucine-rich foods in our diet or considering supplements can be a strategic move for you or anyone looking to maintain or enhance muscle health. Whether you're a fitness enthusiast or simply health-conscious - the importance of leucine is undeniable!

We hope that you are now well informed about Leucine! If you have any questions, just contact us, we’re happy to help. 

Sources

[1] Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301.

[2] Kalogeropoulou D, Lafave L, Schweim K, Gannon MC, Nuttall FQ. Leucine, when ingested with glucose, synergistically stimulates insulin secretion and lowers blood glucose. Metabolism. 2008 Dec;57(12):1747-52. 

[3] Wilkinson K, Koscien CP, Monteyne AJ, Wall BT, Stephens FB. Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review. Physiol Rep. 2023 Aug;11(15):e15775. 

[4] Duan Y, Li F, Li Y, Tang Y, Kong X, Feng Z, Anthony TG, Watford M, Hou Y, Wu G, Yin Y. The role of leucine and its metabolites in protein and energy metabolism. Amino Acids. 2016 Jan;48(1):41-51. 

[5] Lin CC, Shih MH, Chen CD, Yeh SL. Effects of adequate dietary protein with whey protein, leucine, and vitamin D supplementation on sarcopenia in older adults: An open-label, parallel-group study. Clin Nutr. 2021 Mar;40(3):1323-1329.

[6] Martínez-Arnau FM, Fonfría-Vivas R, Buigues C, Castillo Y, Molina P, Hoogland AJ, van Doesburg F, Pruimboom L, Fernández-Garrido J, Cauli O. Effects of Leucine Administration in Sarcopenia: A Randomized and Placebo-controlled Clinical Trial. Nutrients. 2020 Mar 27;12(4):932. 

[7] Jitomir J, Willoughby DS. Leucine for retention of lean mass on a hypocaloric diet. J Med Food. 2008 Dec;11(4):606-9. 

[8] Mero A. Leucine supplementation and intensive training. Sports Med. 1999 Jun;27(6):347-58.