Leucine is an essential amino acid that your body cannot create itself, and as such, must be consumed in your diet. According to a group of health professionals writing for the American Diabetes Association in 2007, scientists know leucine promotes the production of protein but are unsure whether leucine can be of benefit to humans when taken as a dietary supplement.
Leucine for Athletes
Most people get enough leucine in their diets, which is equal to 25 mg to 65 mg leucine per 2.2 pounds body weight. Although there is not substantial evidence to promote the supplementation of leucine, many athletes take 5 g leucine, 4 g valine and 2 g isoleucine per day to increase muscle growth, according to the University of Michigan Health System. Leucine can be found in egg white and yolk, dairy products and all protein-rich foods such as lentils, chickpeas and red meats.
Leucine Diet
There is still a debate as to whether supplementation of leucine should be recommended in humans. In 2007, scientists writing for the American Diabetes Association found increased dietary leucine to significantly decrease diet-induced obesity and diabetes in mice, and "The Journal of Physiology" published positive results on rats in 2005. A 2001 study in Pub Med showed a leucine-supplemented diet to reduce the body-wasting of rats with tumors, leading to dialogue as to whether leucine can be used to treat cancer patients.
Isovaleric Acidemia
People suffering the organic acid disorder isovaleric acidemia, or IVA, have difficulties breaking down leucine from their food, says the North Dakota Department of Health. Young children suffering IVA should follow a low-leucine diet, but a dietitian will create a food plan containing the right nutrients to keep your child safe and healthy.
Leucine's Medical Uses
Leucine works as part of a chain with other branched chain amino acids or BCAAs. BCAAs have been used in the treatment of liver cirrhosis, kidney failure and other kidney disorders and athletic performance, per the University of Michigan Health System, although research on this subject is far from complete.
Other Foods For Endurance
If you are considering leucine-supplement for training, there are other dietary recommendations to consider. The American Dietary Association recommends small athletes in light training may need up to 1,600 calories per day, while heavier athletes in heavy training may need in excess of 5,000 calories per day. If you are serious about training, consult a sports dietitian.
References
- American Diabetes Association -- Increasing Dietary Leucine Intake Reduces Diet-induced Obesity
- University of Michigan Health System -- Branched Chain Amino Acids
- The Journal of Physiology -- A leucine-supplemented diet restores the defective postprandial inhibition
- Pub Med -- Effects of a Leucine-supplemented Diet
- North Dakota Department of Health -- Newborn Screening Fact Sheet
- American Dietetic Association - Eat Right For Endurance
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