Leucine – The King of the Aminos - VPA Australia

Free shipping on orders over $99

Time Until Next Dispatch order Before 4PM for same day dispatch
0

Your Cart is Empty

Leucine – The King of the Aminos

October 29, 2020 2 min read

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.


What is an essential amino acid?


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.

What are branched chain amino acids?

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.

Why is leucine important?


Of all the amino acids, L-Leucine is the most important in triggering Muscle Protein Synthesis (MPS), with the consumption of leucine acting as a switch to turn on MPS by activating the mTOR pathway. Other than in human muscle tissue which contains very high levels, Leucine is found in highest concentrations in dairy products including whey and casein proteins. For those who are unable for health or ethical reasons to consume dairy products leucine supplementation is very important.

The consumption of 3g of Leucine post training is needed to trigger MPS. A 20g serve of whey protein or casein contains around 3g of leucine. Plant proteins contain lower concentrations of leucine so you may need a 30-40g of plant protein isolate to obtain the same amount of leucine. Alternatively you may want to look for a plant protein with added leucine such as VPA Premium Plant.

Alternatively, leucine can be supplemented in powder form to ensure you are obtaining the optimal intake post training to stimulate MPS. You can find VPA L-Leucine powder here.

Explore our range of Amino Acids.

Sold out

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.

Sally Mitchell

Sally Mitchell (BSc, MHumNut) is a scientist, university qualified nutritionist and VPA staff member. She brings a nerdy love of numbers, data, and science wit her to VPA. Her favourite VPA product is coffee Breakfast Shake. She enjoys powerlifting and running but, sadly, does both poorly.


Also in Featured

Protein Shakes for Kids-VPA Australia
Protein Shakes for Kids

December 01, 2020 1 min read

Have a fussy eater? Getting children to eat a well-balanced healthy meal can be a challenge so we formulated the Kids Daily Shake. VPA's best protein shakes for kids ensure that your child gets an adequate amount of proteins, vitamins, and minerals during their formative years.
Read More
Best Fitness and Health Gift Ideas for 2020
Best Fitness and Health Gift Ideas for 2020

November 27, 2020 3 min read

With the holiday season just around the corner, VPA has rounded up some of the best fitness and health gift ideas to support your loved ones’ goals or legendary comeback. From activewear sets for men and women to gym shakers, gym memberships, and protein and supplements care packages, read the list on the blog.
Read More
What is Protein Water?
What is Protein Water?

November 25, 2020 2 min read

For athletes and fitness enthusiasts, the importance of protein in one’s diet is apparent and valued. It plays an important role as it helps repair and strengthens the muscles. Hence, the increase in demand for whey protein shakes and workout supplements. But here is something relatively new to some; Protein Water. What is protein water?
Read More

Get A Free Sample