Leucine is a beneficial branched-chain amino acid. Amino acids, also known as protein building blocks, are compounds that play a critical role in the body. The body needs them for vital processes, such as building proteins, hormones, and neurotransmitters.
Branched-chain amino acids (BCAAs) are a group of essential amino acids and include leucine, isoleucine, and valine. BCAA supplements are usually taken to boost muscle growth and enhance exercise performance. BCAAs are also considered essential because your body cannot make them. Read on to find out why men need more leucine as they age.
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What Is Leucine?
Leucine is one of the 3 essential branched-chain amino acids (BCAAs). It can be used by the skeletal muscle to provide energy during exercise. It’s also used in the biosynthesis of proteins, which plays a part in building and repairing muscle. In fact, getting enough leucine may prevent muscle wasting among older adults.
Leucine is essential to humans; our bodies cannot manufacture it. That’s why BCAA supplements are so important—and even more critical as men age and lose muscle tissue.
What Is L-leucine?
L-leucine is the L isomer of leucine amino acid. There are two major isomeric forms of leucine amino acid: L isomer and D isomer. The L isomer of leucine is the most common and abundant leucine isomer, having many important uses in the body.
Benefits Of Leucine For Men
Here are some of the benefits of leucine for men.
Improved Muscle Mass
Leucine is important for the skin and bones and helps increase muscle size. Due to the loss of muscle tissue with age, leucine is essential for men as they get older. According to research published by the Journal of Nutrition, Health, and Aging, leucine supplement benefits include positive effects on body weight, body mass index, and muscle mass in older people.
Production of Human Growth Hormone
According to research, leucine usually increases the production of human growth hormone (HGH). HGH usually fuels childhood growth and also preserves your tissues and organs throughout your life. However, by middle age, the pituitary gland reduces the production of the growth hormone. Thus, leucine can spur continued growth and strength in men even after middle age.
Strength
Leucine supplementation increases strength in men. As mentioned above, leucine stimulates muscle growth and gains in muscle go hand in hand with gains in strength. According to a study, a group of untrained men embarked on a 12-week resistance training program. Half of them took 4kg of leucine and others took a placebo. While both groups showed improvement, those supplementing with leucine were significantly stronger.
Reduce Exercise Fatigue
Just like BCAAs may help reduce muscle soreness from exercise, leucine also helps reduce exercise-induced fatigue. Muscles usually use leucine during exercise, causing their levels in the blood to decrease. When these levels decline, the essential amino acids tryptophan and serotonin in the brain increase. This leads to fatigue because tryptophan and serotonin are associated with fatigue during exercise. With leucine intake, you can significantly reduce fatigue during and after exercise.
How Much Leucine Per Day Do You Need?
According to research, the current national leucine requirement in the body is 34mg per kilogram per day. Based on data, the international requirement for older adults is 39mg per kilogram per day. Evidence suggests that leucine intake for older adults is higher than that of young adults.
Foods High in Leucine
Here are some of the foods that are good sources of leucine:
| Chicken | 2000mg leucine per 100g |
| Beef | 2945mg leucine per 100g |
| Pork Chops | 2185mg leucine per 100g |
| Tuna | 2431mg leucine per 100g |
| Canned Beans | 639mg leucine per 100g |
| Milk | 319mg leucine per 100g |
| Squash & Pumpkin Seeds | 2388mg leucine per 100g |
Leucine Supplements
Studies of leucine supplementation in both younger and older adults have been positive. For most adults, the current recommendation for leucine is a minimum of 34 mg per kilogram of body weight. You can also take the foods listed above as a means of increasing your intake of leucine. But if you’re looking for an effortless way to up your leucine intake, Mdrive Start is your best bet.
Mdrive offers daily supplements for driven men, providing more energy, strength, and drive. Our supplements contain essential proteins—like leucine—and ingredients that help fuel your drive. Take the quiz to see which Mdrive supplement is best for you, or browse our products online.