Leucine is an amino acid found in foods such as cheese, eggs or fish.
Leucine is used to increase muscle mass and can be used as a dietary supplement, both for those who exercise and want to gain muscle mass, and for the elderly to improve physical mobility, by slowing down the speed of typical muscle atrophy of age.
- Leucine supplements are available in health food stores or pharmacies.
- But despite this.
- It is possible to eat leucine by adopting a varied diet rich in leucine-rich foods.
The main foods rich in leucine are meat, fish, eggs, milk and dairy products because they are high in protein, but other foods also contain this amino acid, such as:
Leucine is an essential amino acid for the body and, therefore, it is important to consume leucine-rich foods to have the necessary amounts of this amino acid.
Leucine helps maintain muscle mass, reduces blood sugar levels, increases body defenses and helps heal bone fractures.
Before and after surgery, foods rich in this amino acid should be consumed to promote healing and recovery.
Leucine supplement can be purchased at health food stores, pharmacies, or websites and comes in powder or capsule form.
For leucine, the recommended amount is 1 to 5 g of leucine powder, 10 to 15 minutes before main meals, such as lunch and dinner or before exercise. Before taking a supplement, it is important to consult a health care professional, such as a nutritionist, to know the dosage and how to take it correctly given the individual’s health status.
Although there is a leucine supplement, dietary supplements usually contain leucine, isoleucine and valine together, since these amino acids are BCAA that make up 35% of the muscle and are essential for muscle maintenance and growth, being the most effective supplement with 3 amino acids than any other. of them.