Arguably, leucine is THE MOST important amino acid you can consume for many reasons relative to muscle health, longevity and athletic performance.

You may have heard of leucine in reference to BCAA’s, or branched-chain amino acids. These are a group of amino acids which include leucine, isoleucine and valine.

Leucine is an essential amino acid, meaning that the body cannot produce it on its own and must obtain it through food sources, primarily protein-rich foods such as:

• Meat
• Fish
• Dairy
• Eggs
• Legumes

Here are some of the very important functions of leucine and why you should pay particular attention to this wonderful amino acid:

1. Muscle Protein Synthesis (MPS): Leucine is a key trigger for muscle protein synthesis, the process by which the body repairs and builds new muscle tissue. It activates a pathway known as mTOR (mechanistic target of rapamycin), which is critical for muscle growth. This makes leucine especially important for athletes and honestly, just about everyone over the age of 40 who should be focused on improving muscle mass and body composition for longevity reasons.
2. Preservation of muscle mass: In periods of caloric restriction (ie-intermittent fasting) or aging in general, muscle mass tends to decline. Leucine can help slow this process by stimulating protein synthesis even when overall protein intake is lower, helping to preserve muscle.
3. Improved recovery: By promoting muscle repair and reducing muscle breakdown after exercise, leucine aids in faster recovery, reducing soreness and enhancing readiness for the next workout. Perfect for athletes and fitness enthusiasts!
4. Metabolic health: Leucine has also been shown to support metabolic health by helping regulate insulin sensitivity and glucose metabolism. This is important for maintaining healthy blood sugar levels and overall metabolic function. Of course, you know this because you are a supporter of my Metabolic Efficiency Training concept!

The bottom line is that you should really emphasize eating enough protein and leucine-rich foods to increase your daily leucine intake. This will be SO beneficial for you in terms of healthy aging, athletic performance and supporting overall health.