Leucine is an amino acid from the BCAA group that plays the greatest role in building muscle mass. This compound regulates anabolic processes in the body and inhibits catabolism, i.e. the breakdown of muscle fibers. To be effective, leucine must be delivered in a specific dose, along with a set of other BCAA amino acids. What are the properties of leucine and how to dose it?

Leucineis an essential, exogenous amino acid, which means that it must be supplied to the body from the outside. It occurs naturally in dairy products (milk, cheese, yoghurt), meat and legumes. However, its amounts in food are too small to significantly improve sports performance. That is why leucine is a component of many protein supplements, which, taken after training, can significantly increase the efficiency of exercise and accelerate the growth of muscle mass.

Leucine - action

Leucine, along with isoleucine and valine, is one of the three BCAA amino acids. They are called exercise amino acids - this means that they act as "fuel" for the muscles during intense exercise. The most important tasks of compounds with thick BCAAs include:

  • increasing the amount of ATP in the muscles, i.e. providing muscles with energy to work;
  • protection against muscle catabolism - the process of muscle breakdown as a result of intense training;
  • quick regeneration of muscle tissue.

However, leucine is the most important compound among BCAA amino acids because it initiates anabolic processes. When the body has an abundance of proteins and carbohydrates, leucine sends a signal to muscle cells about the availability of building substances. In this way, it "starts" protein synthesis and enables the growth of muscle mass. Therefore, in order to be fully effective, this compound should be taken in appropriately high doses, along with a full set of amino acids (including glutamine) and carbohydrates.

Moreover, in the process of metabolic changes, HMB is formed from leucine - a compound with a strong anti-catabolic effect. HMB inhibits the action of enzymes responsible for the breakdown of structural proteins in the muscles. Thanks to this, the damage to muscle tissue caused during training is quickly rebuilt, and the exercising person recovers in a shorter time.strength.

Leucine - dosage

Leucine should be supplemented in doses of 3-10 g per day. More detailed guidelines depend on the level of training, weight and gender of the person exercising.

Dosage for men:

  • men weighing 70-100 kg who train intensively: 8-10 g of the supplement daily;
  • slimming people: 8-10 g per day;
  • men exercising moderate strength: 4-6 g daily.

Dosage for women:

  • women who train intensively: 5-6 g leucine daily;
  • slimming people: 3-5 g daily.

The dose is best spread over 2-3 servings a day.

It must be remembered that leucine will only work if it is supplied to the body with a portion of carbohydrates (40-50 g), an additional dose of BCAA (5-10 g) and glutamine (5-10 g). A deficiency of any of these ingredients may stop anabolic processes, because the body will lack the building blocks for muscle mass.

Leucine - time to take

The time of taking the supplement is not without significance. Leucine should be consumed at times when metabolic changes occur most rapidly in the body. So it will be the morning (necessarily on an empty stomach) and the time immediately after the end of training (the so-called metabolic window lasting up to 2-3 hours after exercise).

It is worth noting that the addition of leucine significantly increases the nutritional value of meals. Thanks to the dose of the supplement, even a dish with a low protein content and a lot of fat can provide the body with the ingredients necessary for building muscle. You only need to take leucine shortly before or after eating a meal (then we give up the morning dose).

Worth knowing

Leucine and slimming

Leucine is recommended not only to athletes - it also has a beneficial effect on people who are slimming. As shown by scientific research, this substance accelerates the burning of adipose tissue by intensifying the thermogenesis process. Thermogenesis increases the release of energy by affecting a specific type of proteins responsible for heat production. They are found in muscles and adipose tissue. As a result of heat changes, the body takes energy from the stored fat and thus reduces it.

In addition, leucine has been proven to help regulate blood sugar levels in both fasting and postmeal conditions. As a result, people who are slimming are not exposed to hunger pangs and sudden changes in mood.

It should be remembered that leucine supplementation in the case of people who are slimming makes sense only if they follow a proper diet. The best results can be obtained by combining leucine with a medium to medium diethigh-protein, in which the supply of protein is at least 1.5 g per kilogram of body weight. Only at such doses of amino acids, the supplement shows its anabolic properties while increasing the fat burning process.

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ABC of exercises