Leucine - the mysterious ingredient of BCAA

1. What is leucine?

2. Leucine action and properties

3. Opinion of the European Parliament and of the Council

4. Scarcity and excess

1. What is leucine?

It is an organic chemical compound and also one of the most important exogenous amino acids. It is mainly found in albumins and blood plasma elements. This substance is obtained either synthetically or by the hydrolysis of protein. Very often it is known by its short name - HICA. Its common isomer is is isoleucine. Both of these substances together with walnut form a well-known supplement for athletes known as. When looking for leucine in products of natural origin, you should pay attention primarily to eggs for meat, meat products, fish, and some plant foods.

2. Leucine action and properties

Leucine is one of the most important amino acids in the body of an exercise worker. What does it mean? First of all, its anti-catabolic nature. It is worth mentioning that in addition to being an exogenous amino acid, leucine belongs to a group of ketogenic compounds. One of its derivatives is ketoleucine, which is produced as a result of numerous metabolic reactions of the body with insulin. Its effect is to reduce cortisol which is considered to be a stress hormone.

3. Opinion of the European Parliament and of the Council

Leucine supplementation should be about 1500 mg per day. This should be divided into three smaller doses of 500 mg. Other sources report that a single dose of leucine should be between 5 and 10 g a day.

4. Scarcity and excess

Leucine deficiency is usually an uncommon situation. The reason for the very low level of this amino acid can be a very poor diet, which contains only a few foods. However, the symptoms of this condition are: - fatigue, - muscle weakness, - pain and dizziness, - decreased mood, - increased sensitivity to pain. Very similar is the case with leucine intake. If this is very rare, it usually occurs in too young and impatient sports enthusiasts.