Leucine – The King of the Aminos

Consuming protein after exercise is important for two reasons. Firstly, protein provides the amino acid building blocks with which muscles and connective tissues are repaired and built. Secondly, the ingestion of amino acids provides the stimulus that tells your body it’s time to start muscle protein synthesis. In relation to providing this stimulus, not all proteins and amino acids are created equal. L-Leucine is one of the three branch chain aminos, and of all the amino acids it plays the most important role in stimulating muscle protein synthesis. Continue reading to find out how and why this happens.

Amino acids are the building blocks of protein. There are 20 amino acids, and they form chains of various combinations and lengths to make different proteins. Of the 20 amino acids, 9 are essential amino acids. Essential amino acids can’t be made within our body, and the only way to obtain them is through food. They are found in the greatest amounts in animal proteins including dairy, beef, fish and eggs.

Of the 9 essential amino acids, three have a branched chain structure and are known as branched chain amino acids (BCAAs). Unlike other amino acids, BCAAs are broken down in muscle tissue rather than the liver, and from this they are more readily available to be used for muscle repair and synthesis. The three BCAA are leucine, isoleucine and valine.

Hopefully, this blog has explained why your choice of post workout meal and protein supplement is vital to promoting your optimal recovery and muscle growth. After all, leucine is king and you need to ensure you are getting enough of it.