Leucine is an exogenous amino acid - it cannot be synthesized by the human body, but must be obtained from food or supplements. Together with valine and isoleucine, leucine is a branched chain amino acid (BCAA). It contains an α-amino group, an α-carboxylic acid group, and an isobutyl group in the side chain. Leucine is found in foods, especially zoonotic foods such as milk, whey, beef, pork, eggs, poultry and fish. Soybeans, peanuts or almonds are also good sources of leucine. On an industrial scale, it is obtained by hydrolysis of proteins or synthetically.
This amino acid plays a very important role in the human body. Here are some of its features:
- increase in training ability
- acceleration of the process of building muscle mass,
- stabilization of blood sugar levels,
- post-workout recovery support
- regulation of the activity of certain enzymes important for the energy metabolism of the brain,
- increase in muscle strength and slow down the loss of motor function,
- improving protein synthesis in the liver, preventing many liver diseases, such as cirrhosis.
The functions of leucine are vital for athletes. Leucine, together with other branched chain amino acids, makes up up to 1/3 of the total mass of muscle tissue. For this reason, during intense physical exertion, the need for amino acids increases. As one of the key amino acids responsible for protein synthesis, leucine can also contribute to the maximum set of muscle mass. It works by sending a signal to muscle cells that anabolic substances are present. Thus, it triggers protein synthesis and ensures the growth of muscle mass. It also prevents muscle loss. It is also important for the elderly, whose muscle mass decreases with age. Taken immediately after a workout, leucine also promotes muscle recovery and triggers muscle protein synthesis.
Leucine is important not only for athletes, but also for those who want to lose weight. This amino acid enhances thermogenesis and thus accelerates fat burning.
In addition, leucine stabilizes blood sugar levels by stimulating glycogen production and increasing insulin sensitivity.
Leucine deficiency is rare, only in cases of malnutrition. It is manifested by headaches and dizziness, muscle weakness and a general deterioration in mood. Excess can cause an imbalance in nitrogen metabolism, which can lead to liver dysfunction. Another consequence of an overdose of leucine may be the development of edematous erythema.
