Proteins are the most important elements of the human body, they are involved in the synthesis of hormones and enzymes, are necessary for the implementation of a huge number of biochemical reactions. Complex protein molecules are built from amino acids.
Leucine is one of the most important compounds in this group. Refers to essential amino acids that the body cannot synthesize on its own, but receives from the outside. Leucine is used in sports nutrition, medicine, and agriculture. In the food industry, it is known as the additive E641 L-Leucine and is used to modify the taste and smell of foods.
Amino acid research
For the first time, leucine was isolated and its structural formula was described by the chemist Henri Braconneau in 1820. At the beginning of the 20th century, Hermann Emil Fischer was able to artificially synthesize this compound. In 2007, the journal Diabetes published the results of a scientific study of the functions and properties of leucine. You can view the results and conclusions of scientists by the link (information is presented in English).
The experiment was carried out on laboratory mice. The animals were divided into two groups. In the first of them, the rodents received regular food, and in the diet of the second there was an excess of fatty food. In turn, each of the groups was divided into subgroups: in one of them, the animals were given 55 mg of leucine daily, and in the second, the mice received no additional compounds in addition to the proposed diet.
According to the results of 15 weeks, it turned out that the animals that were fed with fatty foods gained weight. However, those who received additional leucine gained 25% less than those who did not receive the amino acid in their diet.
In addition, the analyzes showed that animals taking leucine consumed more oxygen than others. This means that their metabolic processes were faster, and more calories were burned. The fact has shown to scientists that the amino acid slows down the process of accumulation of body fat.
Laboratory studies of muscle fibers and adipocytes in white adipose tissue have shown that additional intake of leucine in the body stimulates the production of an uncoupling protein gene that stimulates more intense fat burning at the cellular level.
In 2009, scientists from the University of Pennsylvania repeated the experiment of their colleagues. The results of this study can be found here (information is also provided in English). The conclusions of the scientists were fully confirmed. It was also found that taking smaller amounts of the amino acid had no effect on mice.
The biological role of leucine
Leucine plays an important role in many processes. It performs the following functions:
- slows down catabolic processes in muscles;
- accelerates the synthesis of protein molecules, which helps to build muscle mass;
- lowers blood sugar;
- provides a balance of nitrogen and nitrogenous compounds, which is necessary for protein and carbohydrate metabolism;
- prevents excessive synthesis of serotonin, which helps to reduce fatigue and accelerate recovery from stress.
The normal content of leucine in the blood strengthens the immune system, promotes wound healing, and accelerates recovery from injuries. The body uses it as a source of energy.
Application in sports
With intense physical activity, the body needs more raw materials to build muscle fibers and extract energy. In sports, especially strength training such as bodybuilding, powerlifting, crossfit, leucine is a common practice.
It is necessary to reduce the intensity of catabolism and speed up anabolic processes. Typically, the amino acid is taken in the form of a sports supplement containing a BCAA complex. It contains three essential amino acids - leucine, isoleucine and valine.
In such dietary supplements, the ratio of the components is 2: 1: 1 (respectively, leucine, its isomer and valine), some manufacturers increase the content of the former by two or even four times.
This amino acid is used by athletes for both muscle building and weight loss. In addition, leucine supplementation increases the energy potential required to improve athletic performance.
Application in medicine
Leucine-containing preparations are also used for therapeutic purposes. They are prescribed for severe liver diseases, dystrophy, poliomyelitis, neuritis, anemia, and some mental health disorders.
As a rule, the administration of this compound is supplemented with drugs containing glutamic acid and other amino acids to enhance the therapeutic effect.
The benefits of leucine for the body include the following effects:
- normalization of hepatocyte function;
- strengthening of immunity;
- reducing the risk of obesity;
- support for proper muscle development;
- acceleration of recovery after physical exertion, increased efficiency;
- beneficial effect on skin condition.
The amino acid is used for the recovery of patients suffering from dystrophy, it is prescribed after prolonged fasting. It is also used in the treatment of cancer patients and patients with liver cirrhosis. They are used to accelerate recovery from injuries, surgical interventions, and also in anti-aging programs.
Daily requirement
The need for an adult is 4-6 g of leucine per day. Athletes require slightly more of this compound.
- If the goal is to build muscle mass, then it is recommended to take 5-10 grams during and after training. This regimen maintains sufficient leucine levels in the blood during intense exercise, which ensures stable muscle fiber formation.
- If the goal of the athlete is weight loss, drying, then you need to use supplements containing leucine 2-4 times a day, in an amount of about 15 g. The supplement is taken during and after training, and also 1-2 times a day between meals. This scheme stimulates metabolism and promotes fat burning. At the same time, muscle mass is preserved, and catabolic processes are suppressed.
Exceeding the norm can lead to an excess of leucine in the body and be harmful to health. It is advisable to consult a physician before using medicines or food supplements containing this amino acid. Athletes can rely on an experienced professional trainer to find the right dosage.
The consequences of a deficiency and excess in the body of leucine
Leucine is an essential amino acid: therefore, it is extremely important to get enough of this compound from the outside. Its lack in the body leads to a negative nitrogen balance and disrupts the course of metabolic processes.
Leucine deficiency causes stunted growth in children due to insufficient production of growth hormone. Also, the lack of this amino acid provokes the development of hypoglycemia. Pathological changes begin in the kidneys, thyroid gland.
An excess of leucine can also lead to various problems. Excessive intake of this amino acid contributes to the development of the following pathological conditions:
- neurological disorders;
- subdepressive states;
- headaches;
- hypoglycemia;
- development of negative immunological reactions;
- muscle tissue atrophy.
Food Sources of Leucine
The body only gets this amino acid from food or special supplements and medications - it is important to ensure an adequate supply of this compound.
One of the leucine supplements
To do this, it is recommended to use the following products:
- nuts;
- soy;
- peas, legumes, peanuts;
- cheeses (cheddar, parmesan, Swiss, poshekhonsky);
- dairy products and whole milk;
- turkey;
- red caviar;
- fish (herring, pink salmon, sea bass, mackerel, pike perch, pike, cod, pollock);
- beef and beef liver;
- chicken;
- lamb;
- chicken eggs;
- cereals (millet, corn, brown rice);
- sesame;
- squid;
- egg powder.
Leucine is found in protein concentrates and isolates used by athletes.
Contraindications
Some rare hereditary anomalies are contraindications to taking leucine.
- Leucinosis (Menkes disease) is a congenital metabolic disorder of hydrophobic amino acids (leucine, isoleucine and valine). This pathology is detected already in the first days of life. The disease requires the appointment of a special diet, from which protein foods are excluded. It is replaced by protein hydrolysates, which lack the BCAA amino acid complex. A characteristic sign of leucinosis is a specific smell of urine, reminiscent of the aroma of burnt sugar or maple syrup.
- A clinical picture similar to Menkes's syndrome is also given by another genetically determined disease - isovaleratacidemia. This is an isolated disorder of leucine metabolism, in which the intake of this amino acid into the body should also be excluded.
Many biochemical reactions in the body are impossible without leucine. It can be obtained from food products in the required amount only with a balanced diet, however, with intense physical exertion, the consumption of amino acids increases significantly.
Taking leucine is essential for athletes seeking to accelerate muscle building by reducing the rate of catabolic processes. Taking the amino acid will help you lose weight while keeping muscle volume unchanged.
