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Leucine: properties, application in sports, dosages
Author: Slauta Alexander - sports nutrition specialist and gym trainer. All articles by the author ➤
Proteins play a huge role in our body. They are the building material for muscles and are involved in the formation of hormones and enzymes. Let’s take a look at one of the amino acids—leucine—and try to understand how important it is for the body, especially for those involved in fitness and bodybuilding. We will also learn how it is applied in sports. The necessity of this amino acid is obvious for the body. It is an essential amino acid, meaning it is not synthesized in the human body. Properties and Functions of Leucine1. Suppresses the breakdown of protein molecules By taking leucine alongside training, you can reduce the breakdown of protein. This helps to preserve muscle mass and prevents a significant catabolic process. 2. Accelerates protein synthesis Accelerated protein synthesis contributes to an increase in muscle mass and improved strength performance. 3. Suppresses the breakdown of glucose During stressful situations (such as heavy lifting or a low-carbohydrate diet), the body produces cortisol. This catabolic hormone promotes the breakdown of glycogen. Leucine can reduce catabolic processes in the body during intense training. Along with valine and isoleucine, it has a developed side chain and is therefore used by the body to produce energy. 4. Enhances insulin secretion Leucine can affect insulin secretion, increasing its release. Together with other BCAAs (valine and isoleucine), leucine has a stronger effect on insulin release into the blood plasma. For those looking to increase their strength and build muscle mass, this property is one of the most crucial. 5. Supports water balance in the body The level of albumin in the blood depends on the concentration of essential amino acids, particularly leucine. Albumin regulates water balance, and low levels of albumin can lead to edema. Thanks to the functions mentioned above, leucine can lead the body to a pronounced positive nitrogen balance, which positively affects progress in gaining muscle mass. Application of Leucine in SportsLeucine is ideal for use in strength sports such as bodybuilding, powerlifting, and arm wrestling. The strength-oriented training in these disciplines requires a diet high in essential amino acids. For athletes, it is crucial to avoid a predominance of catabolic processes over anabolic ones. This amino acid effectively fulfills its functions and is truly essential for supplementation. However, athletes in cyclic disciplines (running, swimming, cycling) also need this supplement, as it actively participates in energy production during physical exertion. Application of Leucine in MedicineIt has been proven that leucine is used in the treatment of diseases such as liver cirrhosis, cachexia (extremely low body weight), and mental disorders. It is used to normalize metabolism and is prescribed as an immunostimulant and is available over the counter. Foods Containing Leucine
A great source of this amino acid is soy protein. Leucine is also sold in pure form and among sports nutrition products. I personally recommend the following products that I am confident in:
In addition to these brands, leucine is present in all amino acid complexes with the abbreviation BCAA. Besides leucine, they also contain valine and isoleucine. Dosages1. For gaining mass. Leucine is typically taken before, during, and after workouts. This will provide a constant adequate concentration of the amino acid in the blood during exercise. Taking 5 to 10 g at a time in this manner will promote muscle mass gain. 2. For weight loss. If you are losing weight and following a low-carbohydrate diet, you should add a couple of doses of 5-10 g between meals to the above-mentioned regimen. This will help reduce catabolic processes, avoid slowing down metabolism, and preserve muscle. Personal Fitness Training by the Author of This Article:
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