Leucine is an essential amino acid in the body, meaning it cannot be synthesised by the body itself.
Leucine tends to deteriorate with age and is involved in reduced muscle mass in the elderly.
It is also used as a food additive for its sweet taste.
Characteristics of leucine
- Part of the BCAAs (branched chain amino acids) along with valine and isoleucine
- Triggers muscle growth
- Essential amino acid that cannot be synthesised by the body
- Often used by athletes to help build muscle mass
- Found mainly in foods of animal origin
Leucine: definition, functions and benefits
Leucine and bodybuilding
Leucine helps to replenish muscle mass, so it may be of interest to elite athletes who have a strong need to rebuild muscle after training.
It can be taken in the form of powdered leucine capsules.
Tissue regeneration
Leucine allows bones, skin and muscles to rebuild properly after injury or intense exercise.
Regulates blood sugar levels
When leucine is consumed, the pancreas secretes insulin, which tends to lower blood sugar levels.
Foods rich in natural leucine
As leucine is an amino acid, it is mainly found in protein-rich foods such as meat, spirulina or dairy products.
- Chicken with skin
- Spirulina
- Parmesan cheese
- Skimmed milk powder
- T-bone steak
- Gruyère cheese
- Ham
- Emmental cheese
- Veal cutlet
- Lupine
- Turkey slices
- Goat cheese
- Gouda
- Veal liver
- Pumpkin seed
- Yellowfin tuna
- Yellow peas
- Pistachio nuts
- Semi-skimmed milk
- Fresh cream
How to use leucine correctly?
The recommended intake of leucine for a healthy adult varies according to physical activity and therefore ranges from 1 to 20g per day.
Use of leucine supplements
As leucine is one of the main triggers for muscle growth, it is mainly used by athletes in the form of L-leucine.
It is often combined with valine and isoleucine to create a complete and effective BCAA (branched-chain amino acid) supplement.
For athletes, it is recommended to choose supplements that contain at least 2g of leucine per serving.
Whatever the problem, it is best to consult a doctor before taking any supplements.
Disability consequences
There are no scientific studies on leucine deficiency.
Leucine overdose, a health risk
On the other hand, an excess of leucine can lead to a deficiency of isoleucine and valine, so it is advisable to combine these aminoamines when supplementing in order to avoid side effects.
Interactions with other BCAAs
Leucine is more effective when combined with the other BCAAs (branched-chain amino acids), valine and isoleucine.
In general, a diet rich in vitamins, electrolytes (sodium, potassium, chloride) and minerals allows better assimilation of this essential amino acid.
Chemical properties
The formula for leucine is C6H13NO2 and its molecular weight is 131.1729 g/mol.
It is one of the 9 essential amino acids for the body, which cannot synthesise them.
L-Leucine has a sweet taste which allows it to be used as a flavour enhancer in the food industry.
This is food additive E641.