Leucine And Weight Training

There are specific supplements that are more effective than others are when concerning resistance training, muscle repair and recovery. The most vital supplements, after perhaps protein, are amino acids. Amino acids, called the building blocks of protein, are required for protein synthesis, without protein synthesis our muscles will not repair or regrow. Some amino acids are more key than others are of which leucine is one of them.

Essential amino acids, like leucine, do not occur in the body naturally, which means the body cannot produce them by itself. Straight away this means they are more vital than non-essential amino acids, which the body can produce on its own accord. As leucine is an essential amino acid, it needs to find its way into your system through diet and nutrition or supplementation. When it comes to adding muscle and recovery, three essential amino acids stand out from the rest. Along with leucine, the remaining two are isoleucine and valine, the three together are branched chain amino acids (BCAA’s), and they form around one third of the amino acids that exist within muscle protein. The crucial amino acid out of the three BCAA’s for protein synthesis, which arguably makes it the most important amino acid for adding lean muscle, is leucine. The key ingredient found in BCAA’s supplements is leucine, normally at 60% to 40% split of isoleucine and valine.

Many studies exist which all back up the effectiveness of leucine for improving protein synthesis. A study published in The American Journal of Clinical Nutrition stated that individuals who took leucine via supplementation witnessed increased protein synthesis by 33% after sixty minutes of intense exercise. The study also proved that leucine prevented muscle breakdown in the individuals, meaning it acts as an anti-catabolic agent. The increased protein synthesis and blocking of muscle breakdown causes leucine to be an an ideal supplementation for those looking for increased muscle mass or increased power through their diet and training.

Several debates exist regarding the consumption and roles of supplementation and better training performance. The various studies and research performed prove leucine does not fall into this category. Similar to whey protein, there is little argument regarding leucine and its role and importance to muscle tissue and recovery. Consumption of leucine significantly improves protein synthesis, fact.

Ideally, the perfect time to consume leucine should be before, during and immediately prior to exercise. You can consume it whenever during the day; however, it is most beneficial when taken around training when your muscles are crying out to be supplied the right nutrition. Aim to take between five and ten grams a day of a leucine or a BCAA supplement. BCAA supplements are one of the most reasonably priced and most effective training supplements you can buy. Often you will find the majority of protein, all in one, or pre and post workout supplements normally contains some form of BCAA’s so it could be you are already getting adequate quantities. Check the ingredients on the side of the tub the next time you are looking to buy a new supplement to make sure leucine is on the label.