Mdrive Pinterest

Free Shipping $50+ or when you Subscribe. 60 Day Guarantee.

middle aged man running outside

Why Men Need More Leucine As They Age

March 21, 2022

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.

Table Of Contents

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.

man doing arm strength exercise at the gym

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 that contain leucine

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.




Also in The Driven by Mdrive

Should You Take Pre-Workout Over 40?
Should You Take Pre-Workout Over 40?

April 24, 2024

Discover the benefits of incorporating pre-workout supplements into your fitness routine, especially if you're over 40. Learn how they can help boost energy, focus, and performance, counteracting the effects of aging on your workouts, and how to mitigate the risks.

Read More

How to Build Muscle Faster: What is RipFACTOR and How Does it Work?
How to Build Muscle Faster: What is RipFACTOR and How Does it Work?

April 18, 2024

As we age, it becomes tougher to see the gains we expect from our gym efforts. Despite weight training regularly, many individuals struggle to achieve the muscle growth they desire. In such cases, certain supplement ingredients can provide support by enhancing muscle development.

RipFACTOR is one such supplement ingredient gaining popularity for its ability to help you build muscle mass and improve strength. But what exactly does it do, and do you really need a supplement to gain muscle? Let's delve into the details.

Read More

Why Do Pre-Workouts Give You the Jitters? The Science Behind Stimulants
Why Do Pre-Workouts Give You the Jitters? The Science Behind Stimulants

April 11, 2024

Should you be taking a stimulant pre-workout supplement or a non-stimulant pre-workout supplement? Know the ingredients in your pre-workout.

Read More




Leave a comment

Comments will be approved before showing up.