La Leucine is an amino acid, as well as a powerful nutrient signal to activate protein synthesis; together with isoleucine and valine, is one of the three branched chain amino acids (BCAA).
Amino acids are the building blocks of protein; the body is able to produce some types on its own, while for others it is necessary to resort to diet.
Of all the amino acids, leucine is the most powerful activator of protein synthesis; leucine is also known as: L-leucine and should not be confused with leucic acid (a metabolite).
Let's find out everything you need to know:
What is leucine and what is it used for?
It's a branched-chain amino acid and is important for muscle repair and building; in fact, taking leucine in sufficient amounts can prevent muscle wasting in the elderly.
In addition to its important role in protein synthesis, leucine also appears to help manage levels cup sugar in the blood; it is hypothesized that it does this by facilitating the uptake of glucose into the body's cells and by enhancing insulin response.
dosage
For most adults, the current recommendation for leucine is a minimum daily intake of 55 mg per kg of body weight, approximately 4,5 g per day for an 80 kg person.
However, in a more recent study, the WHO (World Health Organization) states that the healthy adults should get 39 mg of leucine per kg of body weight.
Fortunately, the deficiency of this amino acid is very rare thanks to the wide range of foods that contain it.
Foods high in leucine
Let's see which foods are richest in leucine:
- White beans: a portion from 100 g of white beans contains 0.7 g of leucine; these beans also provide a good dose of protein, fibers, B vitamins, magnesium e potassium
- ricotta cheese: a portion of ricotta from 100 g provides 1.27 g of leucine; cottage cheese also contains protein, vitamin B16 and selenium
- Sesame seeds: two tablespoons of sesame seeds (about 18 grams) whole and dried contain 0.25 g of leucine; these nutrient-rich seeds are also an excellent source of fiber, protein, football, manganese, magnesium, zinc and B vitamins
- Pumpkin seeds: a portion of approx 28 g of pumpkin seeds contains 0.7 g of leucine; pumpkin seeds are also rich in vegetable compounds, proteins, fibers, phosphorus, magnesium, zinc and copper
- Eggs: a medium egg (about 50 g) contains 0.6 g of leucine; Eggs are rich in protein, B vitamins, selenium and choline, essential for healthy brain cells
- Hemp seeds: 3 tablespoons of hemp seeds contain 0.65 g of leucine; they are rich in fibers, proteins and Vitamin E and have anti-inflammatory properties
- Lentils: 200 gr of cooked lentils provide 1.3 g of leucine; they also contain fiber, protein, antioxidants and many plant compounds
- spirulina: the Spirulina is a blue-green alga rich in protein, vitamins B, copper and iron; 14 gr of spirulina contain well 0.69 g of leucine
- Peanuts: 28 gr of peanuts contain 0.5 g of this amino acid; peanuts are also high in healthy fats, protein and fiber.
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