Leucine is an essential amino acid. The body can’t make it itself, but it can be found in protein-rich foods like meat, dairy, beans and lentils. While there are many health benefits associated with leucine, a branched-chain amino acidare already known to help – like building and repairing muscles – a new discovery has revealed that it may also help boost our energy at the cellular level, power mitochondria, and even fight disease.
New study shows how leucine boosts mitochondrial energy production
Scientists have long theorized that nutrients play an integral role in the proper functioning of mitochondria, the so-called “power plants” that provide cells with energy, but the specific nutrients have remained somewhat of a mystery, until a search from the University of Cologne found that leucine plays an important role. “We were thrilled to discover that the nutritional status of the cell, particularly its leucine levels, directly affects energy production,” Dr Qiaochu Li saidwho served as first author of the study. “This mechanism enables cells to rapidly adapt to increased energy demands during periods of nutrient abundance.”
Can leucine help improve metabolism and overall health?
The researchers discovered that while leucine is an important building block for protein synthesis, it also exhibits other properties, modifying proteins on the surface of mitochondria. Apparently, leucine enhances mitochondrial performance by regulating other proteins (such as SEL1L) that may interfere with the processes of the “power plant.”
How much leucine do you need per day?
The recommended daily intake for leucine is approximately 17.7 milligrams per pound of body weight, which means a person weighing 180 pounds should consume approximately 3,186 milligrams, or 31.86 grams, per day. For athletes, the International Society of Sports Nutrition proposes a much higher amount, 3 grams of leucine recommended Higher doses should be taken every four hours.
Best High-Leucine Foods for Muscle Building and Energy
Although most of us have not yet reached elite athlete status, increasing our leucine intake can be easily achieved by eating more of the foods that contain it. One large egg contains 538mg100 grams of chicken breast contains 2.5 grams and 100 grams of lean beef contains 2.6 grams of leucine. However, Parmesan cheese beats them all with 3.4 grams of leucine per 100 grams.
Many people are turning to alternative treatments like red-light therapy This new discovery around leucine goes beyond simple energy production, to boost their mitochondria. Experts now believe that uncovering how leucine affects mitochondrial metabolism could be the next step in developing new therapeutic treatments for diseases associated with poor energy production, such as cancer and metabolic disorders.
