Protein synthesis uses building blocks called amino acids obtained from the food you eat to produce muscle growth. There are 20 different amino acids that form proteins; nine of these are essential nutrients that cannot be produced by the body and must be ingested in the diet. Leucine is an essential amino acid that is thought to be primarily responsible for stimulating protein synthesis in the body. For this reason, leucine is taken as a supplement drink to enhance muscle building effects in the body for potentially improved athletic ability, stamina and strength.
Step 1
Purchase leucine or isoleucine supplements or powder from a health food store. Take a 2.5 g leucine supplement up to 30 minutes before exercising. Include weight training in your workout to enhance muscle growth.
Step 2
Add 2.5 to 5 g of leucine powder to one glass of water or low-fat milk and blend to make a shake. Add fresh fruit such as blueberries for flavor if desired. Drink half the shake before beginning your daily exercise program. Sip the remaining beverage during breaks while working out.
Step 3
Take another 2.5 g leucine supplement before going to bed. Or blend a half glass of water with 1.5 to 2.0 g of leucine powder and drink it. Take additional 2.5 g leucine tablet or drink leucine powder shakes before meals to encourage protein synthesis and act as a diet aid.
Tips and Warnings
- Natural dietary sources of the amino acid leucine include beef, chicken, fish, egg, casein, which is 8 to 9 percent and whey protein, which is 12 percent leucine.
- Eat a low carbohydrate diet while taking leucine to prevent muscle breakdown and to maintain high energy levels. A protein rich diet further helps to increase muscle growth while taking leucine supplements. Individuals with kidney or liver function problems should not take leucine without first consulting a doctor, as ingesting large doses of amino acids may worsen these disorders.
Things You'll Need
- Leucine supplements
- Leucine powder shakes
- Water
- Skim milk
- Glass
- Blender
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