Metabolic role
Leucine is an essential amino acid because the human body, not being able to synthesize it, needs its constant intake through the diet.Like all amino acids, leucine is mainly contained in protein foods of animal origin but, unlike others, it is also well represented in legumes and cereals.
From the chemical point of view it is an apolar amino acid with a branched structure (its side group is an isobutyl).
Together with two other essential amino acids, called isoleucine and valine, it forms an amino acid pool particularly used in sports, where it is known by the acronym BCAA (brain chain aminoacids or branched chain amino acids).
Leucine supplements
Leucine, valine and isoleucine make up about 20% of the amino acids taken in through diet and are particularly concentrated in the muscles. In healthy people, an increased need, such as to require supplementation, is justifiable only in cases of intense sporting activity. The branched amino acids are in fact an "important source of alternative energy, which the body uses in an important way only during very intense and prolonged efforts (in normal conditions it would have no reason to consume its muscles, whose function is not energetic but structural ).
There are essentially two categories to which leucine, isoleucine and valine-based products are aimed:
endurance sportsmen (cyclists, marathon runners, cross-country skiers, etc.). These supplements are taken to accelerate recovery and limit muscle loss (catabolism), the perception of fatigue and tolerance to lactic acid.
Bodybuilders / bodybuilders, this time the BCAAs are taken with the primary purpose of maximizing protein synthesis to increase muscle mass.
Sometimes they are also recommended for vegetarians and those who follow particularly restrictive slimming diets (in order to limit the loss of muscle mass and the consequent decrease in metabolism).
To ensure the body has an adequate supply of leucine, BCAAs should be taken in the 30-60 minutes preceding intense physical activity (endurance athletes) and within one hour from the end of the effort (boybuilders and endurance athletes). alternative to branched chain amino acid supplements, immediately after exertion, you can consume a low-fat protein snack (bars, low-fat yogurt, chicken meat, cottage cheese or a protein shake).
As an alternative to leucine, many sportsmen resort to the integration of one of its metabolites, HMB (HydroxyMethylButyrate), which has promising potential as an adjuvant for muscle development.
