Top & Best Leucine: what is the best supplement for you in 2020
Welcome to mypricesaving.com! Today we are going to talk about an essential amino acid for the maintenance of the body’s muscles: leucine. Found in both food and dietary supplements, leucine is the darling of exercise enthusiasts.
In this article, we will explain the main functions of leucine, how you should consume it and what you should take into account to buy the best supplement available on the market.
First, the most important
- Leucine is one of the amino acids necessary for our body to synthesize proteins.
- Therefore, it is necessary to ingest it either through food or supplements.
- It is possible to consume leucine alone or as part of the BCCA.
You may also like:
- BCAA: What’s the best of 2021?
- Whey Protein: How to choose the best in 2021
- Vegetable Protein: How to choose the best supplement in 2021
The best leucines: our recommendations
Anyone looking for a food supplement should keep in mind the goal and their individual needs. Therefore, manufacturers invest in products that vary in form and dosage. So, we have listed for you the best leucine supplements. Look:
- The best powdered leucine
- The most cost-effective supplement
- The best BCAA supplement
To start consuming the leucine supplement it is important that you consider some factors, taking into account your eating habits, your health condition and replacement needs.
In this Buying Guide you will find all the necessary information to answer all your doubts about this food supplement.
What is leucine and what does it do?
Leucine is one of the 20 amino acids that cells in the body use to synthesize proteins. As it is not produced by the body, leucine needs to be consumed through food or supplementation.
Also known as L-leucine, leucine makes up a group called “branched chain amino acids”, popularly known as BCAAs. And its main function is to maintain muscle.
Therefore, leucine supplementation ends up being common when protein loss occurs during intense weight training, for example, or in the case of some diseases, such as malnutrition.
In addition to acting in the maintenance of muscle mass, leucine also helps in muscle recovery, in reducing blood sugar levels, in increasing the body’s defenses and in the healing of fractured bones.
It is worth mentioning, however, that for leucine to be effective in the body, it is necessary that you have a routine that includes healthy eating and the constant practice of physical activities.
Leucine alone or BCAA: what is the best supplement?
As we have seen, leucine is an integral part of BCAA (Branched-Chain Amino Acids). In addition to leucine, BCAAs also comprise two other essential amino acids, which are not produced by the body: L-Valine and L-Isoleucine.
These amino acids, although not produced by the body, are essential as they help the body’s cells to produce proteins.
But then you can ask yourself: Why consume leucine alone if I can supplement with BCCA?
This is actually a choice you should make with your doctor or nutritionist, according to your diet and nutritional needs.
But, in general, it is possible to say that if you already use a food or protein supplement with, for example, Whey Protein, the use of leucine alone is likely to be more beneficial.
This is because, while leucine acts directly on the muscles, valine and isoleucine transport it to the cells. This is also why the amount of leucine in supplements is always greater than the other two amino acids.
However, if your diet is not high in protein, most experts believe that taking leucine alone will not provide the best results. That’s because, leucine needs the other amino acids to carry out its transport efficiently. In cases like this, the most recommended is to use a BCAA supplement.
What are the sources of leucine?
Leucine is usually found in foods of high protein value, both of vegetable and animal origin, such as meat, fish, eggs, milk, beans, potatoes, oilseeds, among others.
By eating a balanced, leucine-rich diet, you help reduce muscle loss. This is especially true for older people.
Did you know that from the age of 40, we start losing 0.5 to 2% of muscle mass per year?
Because of this, the elderly end up suffering more with conditions such as atrophy, loss of muscle fibers and increased accumulation of fat between the fibers. Eating foods rich in leucine or supplementation is a way to prevent and treat these problems.
In addition to being present in food, leucine is also found in food supplements of high protein value, such as Whey Protein and BCAA.
For you to know how to use food to your advantage, and correctly consume leucine, check out the table below that shows the foods rich in this amino acid.
|Leucine-rich foods||Energy in 100g|
Can leucine help in gaining muscle mass?
As we have seen, leucine is an amino acid that acts in the maintenance and restoration of muscles. And, therefore, it can help in gaining muscle mass.
The fact is that it is able to activate mTOR, a protein that is associated with the growth and development of cells, participating in anabolic and catabolic processes in general. That is, it helps to increase muscle mass.
Therefore, experts say that leucine supplementation after an exercise session will stimulate cellular hypertrophy.
It is no wonder that leucine is a favorite of bodybuilders and professional athletes because of its ability to accelerate muscle hypertrophy and improve performance during training.
But, in addition to being beneficial for those who practice physical exercise and want to gain muscle mass, leucine is also widely used by the elderly to improve physical mobility and decrease muscle atrophy.
When is leucine supplementation necessary?
As we have seen, it is possible to maintain adequate levels of leucine through a balanced diet. However, there are some situations that may require dietary supplementation of this amino acid.
In all cases, however, the most important thing is to identify the need to use a leucine supplement based on exams and the monitoring of a doctor or nutritionist.
With that in mind, here are some cases where leucine supplementation may be indicated:
- Poor diet : A diet low in vitamins and nutrients can cause nutritional deficiencies, including that of leucine. The ideal, therefore, is that you acquire healthy eating habits when consuming foods that are rich and rich in this amino acid.
- Malnutrition: Diseases, metabolic imbalances and malnutrition can cause malnutrition. In that case, supplementation may be necessary.
- Intense physical activities: People who practice weight training, for example, end up spending a lot of energy and generating intense muscular effort. In these cases, leucine supplementation can be indicated to optimize the practice and increase muscle mass.
- Muscle weakening: The loss of muscle mass can occur for several reasons: Malnutrition, malnutrition, physical inactivity, diseases, age problems, among others. Leucine supplementation is usually indicated in these cases as well.
Leucine: how to take?
Before starting to use any dietary supplement, it is necessary that you consult with a healthcare professional.
Only a doctor or nutritionist will be able to assess the need for supplementation.
Only a doctor or nutritionist will be able to assess the need for leucine supplementation and, most importantly, the best way to consume this amino acid.
However, in general, experts say the recommended daily dose of leucine should not exceed 5 grams.
What are the side effects of leucine?
To date, there is no proven contraindication to the use of leucine as a food supplement.
However, like any other supplement, leucine is not free from being able to cause bothersome and side effects.
It is already known that the consumption of leucine in very high doses can cause anxiety, gastric discomfort and fluid retention.
How much does it cost and where to buy?
The manufacturer’s brand, composition and formula, in addition to the quantity sold, are items that can influence the price of the leucine supplement. Thus, the price of leucine can vary between R $ 35 and R $ 200.
It is easy to find leucine for sale.
On the other hand, it is easy to find leucine for sale. Whether in specialized supplements or department stores and even in large supermarket chains, such as Lojas Americanas and Extra.
Still, if you want to buy leucine from the comfort of home, have more brand options to choose from and still benefit from promotional prices, we recommend that you purchase leucine online, at stores like Amazon Brazil, for example.
Buying criteria: what to consider when choosing leucine
After identifying the need for leucine supplementation, the time has come to choose the best product among so many for sale. To assist you in this process, we have listed the main criteria you should consider before purchasing leucine. Are they:
- Capsule or powder
In the following we will explain each of these factors in detail.
The first criterion that you must analyze is the supplement formula. This is because as we have seen, you will be able to opt for both leucine alone and BCCA , which is the supplement composed of leucine, isoleucine and valine.
But in addition, it is also important that you check for other elements that may exist in the supplement formula.
Often, you will find leucine along with doses of vitamin B6 and chromium, for example. Once again, it is worth emphasizing the importance of accompanying a specialist to analyze the need for supplementation of these vitamins and minerals.
Capsule or powder
Next, we recommend that you take into account how you will consume the leucine supplement. In this regard, you can choose its powder or capsule form.
It is worth noting that, often, taking capsules, even though it is the most practical way, can become more uncomfortable, especially if you have difficulty swallowing.
The powder version can be more versatile, as it can be mixed with vitamins and shakes.
Also evaluate the dosage of leucine recommended by the manufacturer. For pills, for example, you may need to take three or more capsules a day.
If you choose leucine powder, in general, supplements come with meters for you to perform the dosage. Also, take into account the amount of leucine in each dose, which can vary from 980mg to 5g.
Finally, note the amount of leucine that comes in the package. To choose the best amount and ensure the best value for money, take into account your doctor’s recommendation for use. After all, the larger the package, in general, the greater the cost benefit.
leucine foods vegan
leucine in milk
leucine side effects
What is the best leucine supplement?
What protein has the most leucine?
What foods have the most leucine?
How much leucine should I take to build muscle?
Does leucine increase testosterone?
Can you have too much leucine?
Does oatmeal have leucine?
Does leucine burn fat?
When should I take leucine?
How much leucine is safe?
Why is leucine so important?
How much leucine is in an egg?
How does leucine help build muscle?
Is leucine the most important BCAA?
How do vegans get leucine?