Leucine Supplement Review on Usage, Dosage, Side Effects, Benefits

​Leucine is one of the three interlinked amino acids, often occurring with the acronym BCAAS (the other two are valine and isoleucine). HMB is an end metabolite of leucine when it gets inside the body.

​​Leucine and the other two BCAAs are unique in their metabolic function because they are used mainly in the muscle-protein synthesis.

​Leucine is cheaper than HBM and has additional advantages. HBM’s normal dose is about 3 grams per day, but if you take leucine, then you should decrease it to about 1,5 grams.

​Leucine stimulates the protein synthesis in the muscles, contributes to the strengthening of the bones, skin and muscle tissue, and stimulates the synthesis of the amino acid glutamine.

Most anabolic and anti-catabolic effects of leucine are attributed to its end product, namely HBM (betahydroxymethylbutyrate).

It is important to know that leucine, together with any metabolite leading to the release of HBM, has a unique role in the body.

Table of Contents

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• What Is Leucine?
• What Is Leucine Main Physiological Impact?
• What Are the Optimal Leucine Doses?
• How to Take Leucine?
• ​What Are the Possible Side Effects When Taking Leucine?
• ​Which Products Are the Main Sources of Leucine and HMB?
• What Are the Additional Physiological Effects of Leucine?
• ​​Why Should We Take Leucine?
• How Is Leucine Absorbed By the Body?
• ​Which Are the Foods That Contain Leucine In the Greatest Amount?

​What Is Leucine?

Leucine is one of the three interlinked amino acids, often occurring with the acronym BCAAS (the other two are valine and isoleucine). 

​HMB is an end metabolite of leucine when it gets inside the body.

​What Is Leucine Main Physiological Impact?

​​Leucine and the other two BCAAs are unique in their metabolic function because they are used mainly in the muscle-protein synthesis. 

​They are not exchanged through the metabolism in the liver but are stored in muscle tissue.

​What Are the Optimal Leucine Doses?

​Leucine is cheaper than HBM and has additional advantages. 

​HBM’s normal dose is about 3 grams per day, but if you take leucine, then you should decrease it to about 1,5 grams.

​How to Take Leucine?

​The 90-kilogram sportsman should take 2 to 4 grams of leucine before training in the form of supplements, and also after that, and again before going to bed or at midnight.

​What Are the Possible Side Effects When Taking Leucine?

​There is some evidence of the link between excess leucine in the diet and the development of the disease pellagra.

​Which Products Are the Main Sources of Leucine and HMB?

​These are the combined BCAAs, Amino acid supplements in combination with all other amino acids, or leucine as a separate product. 

​Rare is the combination HMB - Leucine. HMB is sold most often separately from other products or in specialized formulas for recovery.

​What Are the Additional Physiological Effects of Leucine?

​This amino acid stimulates the protein synthesis in the muscles, contributes to the strengthening of the bones, skin and muscle tissue, and stimulates the synthesis of the amino acid glutamine.

​Why Should We Take Leucine?

​Leucine is superior to other amino acids in the provoking of insulin response. It creates conditions for the sustained release of insulin, which in turn creates higher insulin anabolic effect on the body.

Most anabolic and anti-catabolic effects of leucine are attributed to its end product, namely HBM (betahydroxymethylbutyrate). 

​It is important to know that leucine, together with any metabolite leading to the release of HBM, has a unique role in the body.

​How Is Leucine Absorbed By the Body?

The leucine molecules reach the blood after suction into the small intestine. It carries blood to the muscle cells. 

​Therefore, it is better to take it with liquids before training.

​Which Are the Foods That Contain Leucine In the Greatest Amount?

​Leucine cannot be synthesized by the body, and therefore we must always get it from food sources. 

​In larger concentrations, it could be found in meat and dairy products, especially whey protein, and to a lesser extent in wheat germ, brown rice, soybeans, almonds, cashews, peas, lentils, and corn.

​​​​​​​​​SCIENTIFIC REFERENCES

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