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Leucine or L-Leucine is one of the 3 branched chain amino acids (BCAAs) and is the primary and most important amino acid in muscle building. The other 2 BCAAs are isoleucine and valine. BCAAs help the body to improve health, boost athletic performance, and combat muscle loss.
Leucine is an activator of the protein known as mTOR, which induces muscle protein synthesis. Eating food that has complete protein gives your body enough of these amino acids. Protein-rich foods includes meat, poultry, fish, eggs, and milk.
Apart from its muscle building and supportive properties, leucine helps regulate blood sugar levels and aids in the growth and repair of muscle and bone. Leucine also aids in the production of growth hormone. Leucine deficiency can lead to skin rashes, hair loss, and fatigue.
Naturally high in leucine foods include milk and meat proteins. Dairy protein is comprised mainly of casein with smaller amounts of whey. It is the whey protein which is particularly high in leucine. Not only is whey high in leucine but it’s also digested at a much faster rate than casein, ensuring blood leucine levels peak soon after ingestion, turning on the protein synthetic machinery responsible for building muscle.
Examples of high leucine foods include meat, poultry, fish, tofu, dairy products, legumes and other soy-based foods, squash seeds, and eggs.
Our body needs around 39mg of leucine per kilogram of our body weight. If you weigh around 70kg, ideally you should have around 2,730mg of leucine per day. When the body has enough leucine, it goes into muscle building mode. Supplementing more than the needed dose won’t add extra benefits.
Leucine supplementation benefits people with a variety of goals, whether for athletic training or wellness. Overall, taking this branched chain amino acid is good for you.
Taking leucine supplement on its own is still beneficial and may be cheaper than during BCAA mixes, however, they all taste bitter taken on its own.
Since we know that leucine is a hydrophobic amino acid (does not readily mix with water) and is bitter when taken on its own, we recommend mixing it with any citrusy fruit juices. Fresh citrus juice, such as lemonade, limeade, or orange juice, will be naturally-high in both citric acid and sugars.
You can read all customer reviews of VPA L-Leucine by scrolling to the top of the page and clicking on the review stars above the product name. VPA’s Leucine currently has a 4.6* rating. Read some reviews of our Leucine powder below.
Great product. Mixes well with water. Seen improvement in muscle recovery and soreness. - Morgan M
Pre workout Leucine works excellent to aid heavy duty training. - Lee C
Great product for heavy weights sessions. Highly recommended. - Hamish P
Great source of protein. Also great replacement of other leucine containing foods especially if your diet requires low dairy. - Kevin S
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