Leucine is an essential amino acid, which means it must be supplied from dietary sources and is not manufactured by your body. Leucine aids in muscle building, recovery and repair after exercise, fat burning and providing energy. Many bodybuilders supplement with leucine for its muscle-building properties. Leucine is also available in several different foods. Consult your physician before attempting to increase your leucine levels with food.
Soybeans
Soybeans contain 2.97g of leucine per 100g, according to DietaryFiberFood.com. Soybeans can be steamed and eaten straight from the pod or consumed in other soybean products such as tofu and soy milk.
Red Meat
Red meat refers to beef products such as steak and ground beef. The leucine content for top round and top sirloin steak is roughly 1.75g per 100g serving. Red meat is usually higher in saturated fat than other meats, so discretion must be used if you want to increase your leucine levels this way. Choose leaner cuts of meat when possible, to enjoy the benefits with fewer risks.
Peanut Butter
Peanuts and peanut butter are sources of leucine that are easily added to your diet. Peanuts contain 1.7g per 100g, and peanut butter comes in at 2.2g of leucine for each cup. Add peanuts to salads or in trail mix, and spread peanut butter on whole grain wraps or add to smoothies.
Sesame
Sesame, in the form of seeds, butter or tahini has 1.36g of leucine per 100g serving. Sesame seeds are often found on the tops of different baked goods, or they can be tossed into salads or soups. Sesame butter or tahini can be spread on pita bread for a tasty snack.
Chickpeas
Chickpeas are the primary ingredient in hummus, which is a spread used for crackers and pita bread. Chickpeas can also be added to soups, salads or eaten alone. Chickpeas contain 1.37g of leucine per 100g serving.
Chicken
Chicken is a versatile food that can be the base for soups, stews, casseroles, salads and sandwiches, or eaten on its own. Chicken breasts, thighs, legs and wings are all available year round. Chicken contains leucine at an amount of roughly 3g per 6-oz. serving, according to Path2HealthyLiving.com.
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