The article provides practical and useful information about such an essential amino acid as leucine. You will learn why muscle anabolism is impossible without it. The content of the article:
- Effects on training performance
- Against excess weight
- Safety in use
The main elements that make up all proteins in the body are amino acids. Not so long ago it turned out that they also produce signaling mechanisms of anabolism. Eating a mixed meal triggers protein biosynthesis in skeletal muscle. Leucine, valine and isoleucine are classified as BCAA branched chain amino acids. Protein is synthesized precisely because of their efforts. Scientific studies that are relevant today, the subject of which are BCAAs and mainly leucine, will be the topic of today's article.
Effects of leucine on training performance
Of all the BCAAs known to date, leucine is recognized as the most effective. The rise in the level of this amino acid after eating becomes a nutritional signal that triggers protein biosynthesis in muscles. These are the conclusions reached by scientists from Baylor College of Medicine as a result of research. The object of one of these was the ergogenic effects resulting from supplemental leucine.
The researchers were led by Dr. Crowe. A group of scientists have paid close attention to how the intake of this amino acid affects the effectiveness of training canoeists. The study suggested that thirty athletes took either the amino acid at the rate of 45 mg / kg body weight or a placebo. The experiment lasted six weeks. It was found that the amino acid significantly affected the productivity of their work.
Taking leucine has been shown to improve endurance in athletes as well as muscle power in the upper body. The organizers of the study put forward a version: the ergogenic effect accompanying the intake of the amino acid, in their opinion, was due to a decrease in the level of damage to skeletal muscle tissue. These injuries could have been caused by vigorous training.
There is evidence that taking BCAAs before exercise can help reduce the level of breakdown in muscle protein after exercise. In addition, leucine and skeletal muscle anabolism are closely related. There is information that muscle fatigue at the end of training is alleviated by taking BCAAs before heavy exercise. This promotes an early recovery.
Leucine against excess weight
A high protein diet, while also low in carbohydrates, is effective for weight loss. Today it is not a secret for anyone. These nutritional principles affect fat burning without leaving any room for lean muscle mass to be lost in the process.
The amount of calories consumed during the day does not affect this at all, which has been shown by various experiments. The American Journal of Clinical Nutrition published the results of a comparative study. They also confirmed the importance of leucine in weight loss.
A version appeared in the article that leucine is the main element of a similar diet. A similar version appeared due to the uniqueness of the amino acid being studied. Leucine has been found to be key during muscle growth under the influence of endocrine regulation and in the recycling of glucose through alanine.
This element regulates how glucose is burned by skeletal muscle. A significant mechanism makes it possible to preserve muscle mass, while helping to maintain a stable blood sugar level with an unusual diet for the body.
Leucine plays a significant role when it comes to preserving muscle protein. However, this is not the only reason behind the metabolic strengths of high protein diets. Insulin levels become noticeably lower due to the reduction in carbohydrate intake. This signals the visceral fat cells to conserve fat tissue.
Dr. Matthias Blucher, of Harvard Medical School, developed a deficiency in the characteristic fatty receptors of insulin in rats in the laboratory. This experience has shown that protection against excess weight can be provided by the formation of a shortage of insulin receptors located in the fibers of fat.
So, rodents could eat any food without gaining weight. It becomes absolutely clear that the described hormone plays a key role in gaining excess weight. The amount of calories consumed does not matter.
Leucine safety
Proteins of animal origin are characterized by a ratio between leucine, isoleucine and valine - 2: 1: 1. If you observe a similar ratio, then these amino acids are completely safe. This has been proven by experiments on the toxicity of BCAAs in which animals took part.
Watch the video about BCAAs:
Why are these amino acids used? Due to their functionality. They are at the height of ever-growing recognition. We already know the opinion of scientists. The intake of BCAAs and especially leucine has an effect on the breakdown of muscle protein, while facilitating the processes of anabolism. By taking the analyzed amino acid, you will be able to conserve muscle mass and maintain blood sugar levels during low-calorie diets.
