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Leucine amino acid information page
Leucine is an essential amino acid, which cannot be manufactured in the body and is part of the three branched-chain-amino-acids. Supplements and protein powders that contain leucine are used extensively by bodybuilders and other athletes to promote muscle recovery, although it has not produced significant changes in body composition.
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Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation. It can assist to prevent the breakdown of muscle proteins that sometimes occur after trauma or severe stress. It may also be beneficial for individuals with phenylketonuria - a condition in which the body cannot metabolize the amino acid phenylalanine.
Deficiency of this nutrient is rare, since all protein foods contains it, but vegans and vegetarians without adequate protein sources may suffer from a deficiency. Hypoglycemia symptoms may appear if the diet is deficient and may include dizziness, fatigue, headaches, irritability etc.
Also see isoleucine and valine, and look at branched-chain amino acids.
The dosage listed is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
The daily dosage of leucine is about 16 mg per kilogram of body weight per day - which would translate to about 1120 mg for a 70 kg male. See good combinations as well.
Consistent evidence of toxicity has not been linked to leucine supplements.
A high intake of leucine could contribute to pellagra as well as increase the amount of ammonia present in the body.
If you are taking a supplement of leucine, keep it in balance with the other two branched-chain-amino-acids isoleucine and valine in the formula of 2 mg of leucine and valine for each 1 mg of isoleucine.
It is found in protein foods, as well as brown rice, beans, nuts and whole wheat.
Amino acids
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