Leucine is the most beneficial of the three BCAAs, or branched-chain amino acids. Best known for it's muscle-building and endurance capabilities, it's ideal for competitive athletes, bodybuilders, and dieters. According to research, it's also helpful in healing and for preserving muscle mass in aging adults.
BCAAs
If you're familiar with supplements and protein shakes, you may already familiar with the BCAA content inside. There are three essential amino acids that make up BCAA's:
-
Leucine
-
Isoleucine
-
Valine
Of these, leucine is the most powerful component. It's known for aiding in dieting, muscle building, and endurance training. Unlike other essential amino acids, your body doesn't produce leucine, so it's vital that you get enough through diet or supplements.
Benefits
Leucine is hugely helpful for endurance sports
Even though research on leucine is inconsistent and mostly done on animals, there are a number of established benefits. Increasing muscle protein synthesis is the biggest. Taking leucine after endurance exercise helps reduce muscle soreness and build muscle mass.[1] It provides a dose of protein to keep blood sugar levels stable, without having to consume too many carbs. Additional benefits include:
-
Helps patients with diabetes and pre-diabetic symptoms
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Improves metabolism
-
Lowers blood sugar
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Increases calcium
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Maintains nitrogen balance
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Stores glycogen
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Improves mental clarity
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Increases hormone production
-
Heals wounds faster
-
Regulates energy
-
Increases longevity
-
Promotes weight loss
Leucine can also help with neuromuscular diseases like amyotrophic lateral sclerosis (ALS, or Lou Gehrig's disease). The main reason is because it improves muscle strength and can be taken along with traditional medicine and other treatment methods. It's also helpful because it speeds up the healing process.
Bodybuilders
The most obvious group of people that leucine can help is bodybuilders and weight lifters, due to it's ability to build muscle. Bodybuilders have been using BCAA's for many years, believing that the leucine and other essential amino acids provide bigger gains in strength and build. It promotes bulking up, which is great for those new to the activity, as well as seasoned bodybuilders preparing for a competition. A leucine supplement can trigger muscle growth, making it interchangeable with whey protein shakes.
Another reason leucine is good for bodybuilders is because it appears to reduce body fat percentage in both men and women. In one study, researchers gave exercisers leucine over a 38-day period and found that those with higher leucine intake had more fat loss.[7] Anyone who's ever trained for or entered a bodybuilding competition knows there's a fine line between each weight and body-fat percentage division and how varying degrees of body fat appear. Fat can also cover up muscle tone you've worked so hard to achieve.
Athletes
The second group of people leucine can help is endurance athletes, including cyclists, swimmers, sprinters, and long distance runners. You can improve not only your physical performance, but also your mental endurance when using leucine as part of a BCAA supplement mix,[5] which makes it easier to keep pushing yourself past your mental roadblocks. When that little voice in your head keeps telling you to stop, leucine helps tune it out and keep going.
When you take leucine during exercise, it helps with muscle protein synthesis after your workout. It reduces sore muscles and allows for greater gains. One study looked at the effect of different leucine doses on eight adults engaging in moderate, steady-state exercise. The participants showed 33% higher muscle protein synthesis after consuming a higher amount of leucine, 3.5g versus 1.87g, added to a leucine-enriched drink.[6]
Dieters
When dieting, you want to lose fat, but not the muscle!
If you've ever drank a protein shake before a workout while trying to lose weight, you know it can give you energy to perform better, helps you work out longer, and keeps your blood sugar level. It also helps reduce food cravings — in turn, promoting weight loss.[8]
Leucine works to:
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Reduce fat
-
Keep hunger at bay
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Change metabolism
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Lower cholesterol
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Protect muscle mass while dieting
Leucine supplementation can also help individuals following a low protein diet, such as vegetarians and vegans. It's an alternate protein source that helps build and preserve muscle mass.
Elderly
Fighting some of the nasty effects of aging...
Muscle loss is part of the aging process. A 2006 study shows that aging muscle responds well to BCAA's, especially those high in leucine.[3] One study found that when 20 elderly men were given meals supplemented with leucine, they experienced higher levels of protein synthesis.[2]
Recommended dose
A small study on five fasted adult males found that taking 34g of leucine is beneficial for the average 150-pound person.[4] In general, it's safe to take 500mg to 2,000mg with food or in a protein shake. For best results, take twice daily. It's especially helpful before and after workouts. Most BCAA's have as much as 50%, or 2.5g (2,500mg), of leucine.
A study published in the American Journal of Physiology found that after a 45 minute workout, individuals may experience greater gains by consuming leucine combined with carbs and protein.[10] The combination offers greater muscle repair and growth than each consumed individually. Taking leucine on its own, however, is absorbed into your bloodstream faster.
Side effects
Though leucine is safe when taken within the recommended guidelines, there are some potential side effects to be aware of:
-
Hypoglycemia
-
Liver failure
-
Kidney failure
-
Vitamin B deficiency
-
Allergic reactions
Though it's rare, leucine deficiency can occur. Symptoms include weakness, dizziness, irritability, fatigue, and headaches.
On the other hand, taking too much leucine can be problematic as well. Though there's no evidence that the amino acid is toxic, it can increase ammonia in the body and result in pellagra, or deficiency disease. One study found that taking vitamin B6 after consuming too much leucine may help correct the imbalance.[9]
Does your protein shake have enough? Is the amino acid profile listed?
More importantly, if you aren't getting enough leucine in your diet, your body can have trouble absorbing the other proteins you consume. That's why it's often refereed to as a limiting protein. The benefits you receive from eating protein, or supplementing with it, are directly related to the amount of leucine you take in.
Food-based sources
While leucine supplements are gaining popularity, you can also get the amino acid from a variety of plant-based and animal food sources.
Plant-Based Foods:
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Pumpkin
-
Turnips
-
Soybeans
-
Tofu
-
Kidney Beans
-
Peas
-
Spinach
-
Seaweed
-
Nuts
Animal Food sources:
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Egg whites
-
Beef
-
Poultry
-
Fish
-
Cheese
-
Yogurt
-
Milk
L-leucine supplements
Leucine may be readily available in a wide variety of foods, but supplements come in handy when you're trying to lose weight or bulk up. Supplements allow you to get enough of the amino acid to make improvements without going over your calorie, fat, and carb intake.
Considerations
Protein is essential for muscle growth. You won't see bigger gains without increasing your protein intake and consuming it at specific times. Leucine plays a key role in that process. The biggest difference between getting leucine through food sources, a BCAA supplement, or a stand alone leucine supplement, is in how its absorbed in the body.
Note that the FDA does not regulate leucine — or any dietary vitamins or supplements, for that matter. Before starting a new supplement, be sure to talk to your doctor about the possible benefits and side effects.
Where to buy
Here at PricePlow, your one-stop-supplement shop, we love leucine. We like it in our BCAA products and take it before and after tough workouts. We believe it's worth every penny. Just note that if you already get plenty of the amino acid through a high protein diet, you won't benefit from taking a supplement as much as those who consume a low protein diet.
The only issue with protein is that when you consume too much of it, your body stores it as fat, just as if you'd overeaten simple carbs. Taking too much of a leucine supplement is similar. If you're already getting enough, overdoing it is not useful.
If you're dieting, trying to lose weight, bulking up, following an endurance training routine, or just want to maintain muscle mass as you age, you can't afford not to take leucine.
References
1. Blomstrand, E. et. al; The Journal of Nutrition; Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise; 2006
2. Rieu I., et. al.; The Journal of Physiology; "Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia;" 2006
3. Fujita S., et. al. The Journal of Nutrition; "Amino acids and muscle loss with aging;" 2006
4. Elango R., et. al.; AJCN; "Determination of the tolerable upper intake level of leucine in acute dietary studies in young men;" 2012
5. Mero, A.; Sports Medicine; "Leucine supplementation and intensive training;" 1999
6. Pasiakos S., et. al.; AJCN; "Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis;" 2011
8. Layman, DK; The Journal of Nutrition; "The role of leucine in weight loss diets and glucose homeostasis;" 2003
9. Bapurao S., et. al.; AJCN; Vitamin B6 nutritional status of pellagrins and their leucine tolerance; 1978
10. Koopman R., et. al.; American Journal of Physiology; "Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects;" 2005
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Alphamine is a fat burning energy drink powder by PES, or PEScience. We think it's the sexiest, best supplement out there. Read why on PricePlow! -
May 20, 2016 ![]()
Blog Post
Transparent Labs PreSeries STIM-FREE: Naturally Heavy Pumps
Transparent Labs PreSeries STIM-FREE is a comprehensive pre workout that offers pumps, focus, endurance, and power all without the use of stimulants. -
May 04, 2016 ![]()
Blog Post
Transparent Labs BCAA Glutamine Natural Aminos!
Transparent Labs BCAA+Glutamine from their Core Series is a naturally sweetened BCAA supplement that helps improve recovery and hydration. -
Apr 12, 2016 ![]()
Blog Post
Dieselade by Get Diesel: Natural BCAAs Keep Getting Better
Dieselade is the latest naturally flavored BCAA product to hit the market from Get Diesel Nutrition. Will it deliver on taste? -
Apr 06, 2016 ![]()
Blog Post
Olympus Labs ENDUR3 (Discontinued, Get it Before it’s Too Late)
Endur3 and Endur3+ are Olympus Labs latest BCAA / Amino Acid Supplements that are loaded, and bring some surprises. Endur3+ has carbs from Carb10 too! -
Mar 22, 2016 ![]()
Blog Post
BSN Amino-X Ingredients Questioned: Canadian Label Exposed
BSN's Amino-X faces heavy scrutiny after a few discrepancies were seen between the U.S. and Canadian Supplement Facts, leading to questions in the US. -
Feb 05, 2016 ![]()
Blog Post
Scivation Xtend Perform: BCAAs for ATHLETES!
Scivation Xtend Perform is a new BCAA Supplement for athletes - it contains PeakO2, a new ingredient that can raise VO2 levels for all kinds of gains! -
Dec 09, 2015 ![]()
Blog Post
iForce Finish Line: Anytime, Anywhere Gains “Post Workout”
iForce Nutrition Finish Line is the recently unveiled post workout that contains everything you want to speed recovery and full gains all day long. -
Dec 03, 2015 ![]()
Blog Post
Scivation Xtend Free – All Natural BCAAs
Scivation has released an all new version of Xtend, named Xtend Free, that contains no artificial sweeteners or dyes but still packs 7g of BCAAs. -
Oct 28, 2015 ![]()
Blog Post
HumaPro – Protein Synthesis Perfected by ALRI!
HumaPro is ALR's amino acid / protein supplement that's been designed for HUMANS -- using amino acid ratios so that there are no "bottleneck" aminos! -
Oct 20, 2015 ![]()
Blog Post
Muscle Elements PowerDown Amino PM is Here!
Amino PM is the new Muscle Elements nighttime amino acid supplement that will be released in August or September of 2015. Get signed up to hear more! -
Oct 08, 2015 ![]()
Blog Post
MusclePharm BCAA 3:1:2 Energy: 6g BCAAs with a Jolt
MusclePharm BCAA 3:1:2 Energy: MPNation enters the energy amino category with BCAA a full dose of BCAAs and a solid hit of caffeine. -
Aug 28, 2015 ![]()
Blog Post
Labrada Super Charge: New 2015 Version!
Labrada Super Charge is the new 2015 version of their popular pre workout Super Charge. It packs a TON of great ingredients all at effective doses. -
Aug 18, 2015 ![]()
Blog Post
Magnum OPUS: Intra Workout pHuel with a New Flavor
Magnum OPUS has a new flavor out, so we dig into what makes this supplement tick with our Magnum Opus ingredient analysis! Check out creamsicle! -
May 12, 2015 ![]()
Blog Post
Rich Piana ALL DAY YOU MAY – The 5% Workout Enhancer
Rich Piana's ALL DAY YOU MAY is a post workout supplement that provides joint support and has a few different ingredients. But is it different ENOUGH? -
Feb 10, 2015 ![]()
Blog Post
MusclePharm Wreckage – Likely to Live Up to its Name
MusclePharm Wreckage is the new hardcore pre workout that has an open ingredients formula and is nearly guaranteed to give you AGGRESSIVE workouts! -
Jan 18, 2015 ![]()
Blog Post
Myokem mTOR Pro – Time-Released BCAA Supplement!
mTOR Pro is Myokem's newest addition, a BCAA / Amino Acid Supplement that contains ActiveTR, an industry-first time-released leucine for major gains! -
Sep 18, 2014 ![]()
YouTube Video
PEScience Select Protein Review (The Three OG Flavors) -
Mar 11, 2013 ![]()
Blog Post
BCAAs During Bulking – Do you Need Them???
Should you take BCAA supplements when bulking up? Many say no, just eat up -- but there are a few good times to take a BCAA when chasing weight gain!
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Leucine Price Alerts
The following price alerts are still active:
- Jul 08, 2020NOW L-Leucine 255 Grams dropped by 15.6% to $21.69 at AllStarHealth
- Jul 06, 2020AllMax Nutrition Leucine 400 Grams dropped by 16.7% to $30.00 at Muscle and Strength
- Jul 02, 2020NutraBio Leucine 500 Grams dropped by 34.6% to $28.50 at eBay.com
- Jun 26, 2020MTS Nutrition L-Leucine 250 Grams dropped by 17.6% to $20.99 at Amazon
- Mar 13, 2020SNS Leucine 500 Grams dropped by 22.1% to $19.95 at Amazon
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Leucine Reviews & Videos
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Apr 09, 2020The Best Sleep Aid is a Post Workout Supplement?! Mike's MFit Recoup Review
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Oct 23, 2019Modern BCAA is BACK: Now Owned by Modern Sports Nutrition
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Jun 05, 2019Diced Pineapple! NutraFX Amino Hero Review | EAAs & 4:1:1 Leucine!
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Feb 15, 2019NutraBio Alpha EAA: Essential Amino Acids + Nootropics!
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Nov 27, 2018Weight-Loss Friendly Sports Drink! Performax Labs EAminoMax Ingredients
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Oct 29, 2018A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete
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Jul 31, 2018How Many Calories are in BCAAs? More Than You'd Think! (Kalman / ISSN)
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Jul 16, 2018Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow
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Sep 18, 2017Keto Diet Experiment - Does Leucine Affect Ketosis?
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Sep 18, 2014PEScience Select Protein Review (The Three OG Flavors)
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