L-leucine – supplementation
L-leucine naturally occurs in products such as meat, fish, eggs, dairy and some protein-rich plants. However, L-leucine supplementation is recommended for intensive training or diets with increased recovery and anabolic needs. This amino acid initiates muscle protein synthesis and regulates key metabolic pathways, such as mTOR, which is responsible for delivering nutrients to muscles and supports their recovery and development.
L-leucine supplementation before training increases endurance and allows for longer and more intensive exercises. When taken post-workout, it supports faster recovery and reduces the risk of muscle catabolism.
L-leucine effects
L-leucine, as the main component of BCAA, supports both anabolic processes and anti-catabolic processes in the body. This means it not only contributes to building new muscle tissue but also prevents the breakdown of existing muscle fibers during intensive physical exercise. As a result, L-leucine helps maintain a positive nitrogen balance, which is crucial for muscle development. Furthermore, this amino acid influences insulin secretion – a powerful anabolic hormone that enables better utilization of nutrients delivered to muscles.
Additionally, L-leucine demonstrates the ability to lower cortisol levels, the stress hormone. It supports the body not only physically but also beneficially affects the nervous system. Through activation of the satiety center in the brain, it can help in appetite control.
Deficiencies of this amino acid can lead to weakening of the body, decreased physical performance, as well as mood disorders such as fatigue, dizziness, and low mood.
L-leucine provides protective effects for muscle tissue in elderly individuals whose regenerative processes are slowed down. Studies have shown that L-leucine supplementation in elderly people improves mobility and quality of life, preventing excessive muscle mass loss.
