L-leucine, isoleucine and valine are branched-chain amino acids, known as BCAAs, accounting for one-third of muscle protein. Leucine stimulates muscle production and helps the body store glycogen, an energy source for muscles. You can usually acquire sufficient leucine from your diet, but athletes and vegans may benefit from leucine supplementation.
Benefits
According to ClinicalTrials.gov, high-protein diets appear to benefit weight loss, possibly due to increased leucine intake. Columbia University sponsored an ongoing trial in 2008 to investigate this further. Leucine promotes generation and repair of skeletal tissue, preventing breakdown of muscle. It increases glycogen storage. Glycogen is a source of energy muscles rely on to perform, indicating leucine's ability to increase endurance.
Sources
Food sources of leucine include beef, fish, chicken and eggs. Vegetarians may get leucine from soybeans, lentils, nuts, seeds and hummus. Leucine is also found in cow and soy milk. If you eat meat, you are more than likely receiving enough leucine. Vegetarians and vegans may need to pay special attention if they want to increase leucine intake.
Uses
A 2005 study published in the "Journal of Nutrition" reported that leucine in large doses showed the ability to build muscle. Bodybuilders and athletes commonly supplement leucine in hopes of reaping this benefit. According to a 1999 study published by "Sports Medicine," supplementation of 200 mg of leucine per kg of body weight appeared to prevent muscle fatigue.
Deficiency
Leucine deficiency is uncommon since it is found abundantly in food sources; however, symptoms of leucine deficiency include rapid heartbeat, hypoglycemia, difficulty concentrating and anxiety. Consult your doctor if you think you may benefit from supplemental leucine in your diet.
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