Evidence supporting the use of: Leucine
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Leucine is an essential branched-chain amino acid (BCAA) that plays a key role in muscle protein synthesis. Scientific research has shown that leucine, either in isolation or as part of BCAA or protein supplements, stimulates the mTOR pathway, which is critical for initiating muscle protein synthesis after resistance exercise. Multiple studies, both in animals and humans, indicate that leucine supplementation can acutely enhance muscle protein synthesis rates, especially when dietary protein intake is suboptimal or after exercise-induced muscle damage.

When combined with resistance training, leucine supplementation may help increase muscle mass and support recovery. However, the magnitude of this effect appears most significant in populations with low protein intake or in the elderly, rather than in young, healthy adults who consume sufficient protein. In these well-nourished individuals, additional leucine offers modest, if any, further benefits beyond adequate protein intake from dietary sources. Meta-analyses and systematic reviews generally support leucine’s mechanistic role but suggest that its real-world impact is limited when total protein intake is already optimal.

In summary, the use of leucine for bodybuilding is scientifically validated, primarily due to its established function in muscle protein synthesis. However, its practical benefits are context-dependent and often marginal if dietary protein sufficiency is already achieved.

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Products containing Leucine

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