L-Leucine is one of the three branched-chain amino acids (BCAAs), along with isoleucine and valine, and is considered the most anabolic due to its ability to stimulate muscle protein synthesis directly through the mTOR pathway.
It plays a pivotal role in muscle repair, growth, and preservation, making it a cornerstone in sports supplementation, particularly for resistance training and bodybuilding.
Because of its powerful signaling effects on muscle protein metabolism, L-Leucine is often taken in isolation or in BCAA blends to enhance recovery and muscle hypertrophy.
Synonyms:
Leucine
Benefits:
- Stimulates muscle protein synthesis
- Supports muscle growth and repair
- Helps preserve lean muscle during caloric restriction
- May enhance recovery after intense training
- Supports endurance and strength performance
Sources:
Found in high-protein foods such as eggs, chicken, beef, fish, and dairy, as well as in legumes and soy. Available as standalone supplements or in BCAA blends.
Observations:
Often included in pre- and post-workout formulas. Effective doses generally start around 2-3g per serving. Excessive intake may disrupt amino acid balance or cause minor digestive discomfort.
Areas of Study Related:
Muscle Physiology, Sports Nutrition, Biochemistry, Molecular Biology