Leucine is one of the eight essential amino acids that your body requires for the maintenance of protein and hemoglobin. Essential amino acids are those that your body can't naturally produce on it's own, and must therefore be supplied by food. Leucine is one of the most concentrated amino acids in skeletal muscle tissue, according to Anthony Almada, a supplement expert for Bodybuilding.com. The current recommended daily intake of leucine is 25 to 65 mg for every 2.2 lbs. of body weight.
Seafood
Foods high in leucine and protein can help maintain muscle while attempting to reduce body fat during weight loss, according to nutritionist Donald Layman. Seafood can be a very rich source of leucine; as an added benefit, it's very rich in protein. Salmon, for example, has 1.62 g of leucine in each 100 g serving; shrimp contains nearly as much. Other types of seafood can contain anywhere from 500 mg to 2,500 mg per 4 oz. serving, according to the Health Vitamins Guide. Therefore, a serving of seafood could provide a 130 lb. person with 34 to 169 percent of the recommended daily intake of leucine.
Meat and Poultry
Meats can contain anywhere from 500 mg to 2,125 mg of leucine per 4 oz. serving; poultry has from 875 mg to 2,125 mg per serving, according to the Health Vitamins Guide. Chicken, for example, contains about 2,025 mg in every 4 oz. serving; a serving of red meat, such as beef, has about 2,400 mg. Both of these foods are rich sources of leucine and protein. A single 4 oz. serving of meat or poultry could supply a 130lb person with up to144 percent of the daily recommended intake of leucine.
Seeds and Nuts
Seeds and nuts contain less leucine than meat, poultry and seafood; however, they are still high in the essential amino acid. The Health Vitamins Guide states sesame seeds have 3,500 mg of leucine per cup; a cup of peanuts has 4,500 mg. Almonds provide 1,387 mg of leucine in each cup. A serving of nuts or seeds can help you meet your daily recommended leucine intake.
Dairy
Dairy is another good source of leucine. According to the Pathway to Healthy Living website, one cup of cottage cheese contains 2,870 mg of leucine, one cup of 1% milk has 903 mg and one cup of yogurt contains 1,274 mg of this essential amino acid.
References
- Leucine: Food Sources High in Amino Acid Leucine
- Leucine: Sources of Protein
- Bodybuilding: L-leucine Information and Products
- Naturopathy Digest: Leucine
- Journal of the American College of Nutrition: Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss
- Path 2 Healthy Living: Superfoods for Weight Loss: The Amino Acid Leucine
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