Written by Jamie Bantleman
Leucine – The Super Amino!
Both males and females alike are consistently aiming to improve their ability to gain lean muscle and improve their strength. When we are participating in training sessions there are certain supplements that can take huge effect and help us get more bang for our buck! One hugely researched supplement is Leucine, a powerful amino acid.
Leucine is one of the three branched chained amino acids, alongside Isoleucine and Valine. Leucine is looked upon at the ‘main’ amino acid as it dominates the ratio between the three. You will often see Branched Chain Amino Acids with a 2:1:1 or 4:1:1 ratio and the higher the number at the start is, the higher dosage of Leucine there is in the supplement.
It has been found to have a great effect on the muscle cells due to it improving protein synthesis and with more protein going to the muscle cell you are likely to have an improved rate of recovery and cell growth.
“The studies assessing leucine mostly look at muscle protein synthesis when additional leucine is added to the diet or to a test meal, and it appears that leucine is able to reliably increase muscle protein synthesis after test meals. Leucine appears to be more effective at promoting gains in muscle in people with lower dietary protein intake and in the elderly (who tend to have impaired muscle protein synthesis in response to the diet)”.
When you are looking to exert more energy in workouts we find that our bodies depletion in nutrients is rather high, fast absorption of protein and carbohydrate is key to recovery when you have trained. When supplementing Leucine you find that you will improve the rate of absorption of Protein to the muscle cell and this can improve the effectiveness of your workout.
Because it is so easily converted to glucose, leucine helps to regulate blood sugar; a deficiency of leucine produces symptoms similar to those of hypoglycemia, which may include headaches, dizziness, fatigue, depression, confusion, and irritability.
Whether you are a strength athlete, bodybuilder, sports person or someone who is just aiming to improve their general strength in their workouts, Leucine is a massively effective supplement.