Leucine is an essential branched-chain amino acid (BCAA) that plays a crucial role in protein synthesis and muscle growth. It is one of the three BCAAs, along with isoleucine and valine. Leucine activ...
Leucine is an essential branched-chain amino acid (BCAA) that plays a crucial role in protein synthesis and muscle growth. It is one of the three BCAAs, along with isoleucine and valine. Leucine activates the mTOR pathway, which is a key regulator of protein synthesis. It is also involved in regulating blood sugar levels, wound healing, and hormone production.
Key Information
Inside Body Harmful Score
Common Dosage
2-5g daily
Source Type
natural
Production Process
Leucine is typically produced through fermentation processes using microorganisms or extracted from protein-rich sources like corn and soy.
Use Type
Inside BodyPotential Benefits
BCAAs, especially leucine, stimulate muscle protein synthesis (MPS) via the mTOR pathway, aiding muscle growth and repair. This process is enhanced by adequate protein intake and resistance exercise.
BCAAs reduce muscle breakdown (catabolism) during calorie restriction or intense exercise by providing an alternative energy source and stimulating protein synthesis. This helps preserve muscle mass and supports recovery.
Muscle mass increases when resistance training is combined with sufficient amino acids, particularly essential amino acids, to fuel muscle protein synthesis. This leads to repair and growth of muscle fibers, enhancing strength and lean body mass.
Possible Side Effects
Gastrointestinal issues include nausea, diarrhea, abdominal discomfort, and vomiting, potentially stemming from altered gut motility, microbiota changes, or irritation. While often mild, persistent symptoms necessitate evaluation, and contributing factors like pre-existing conditions should be considered.
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