Synopsis

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

L-leucine is one of the three branched-chain amino acids (BCAAs) and plays a critical role in muscle protein synthesis. Its use to support the muscular system is grounded in scientific evidence. Several clinical studies have demonstrated that leucine stimulates the mTOR pathway, a key regulator of muscle growth and repair. Supplementation with leucine, either alone or as part of BCAA formulations, has been shown to increase muscle protein synthesis rates, especially following resistance exercise or in situations of muscle wasting, such as aging or immobilization.

A 2012 review in Current Opinion in Clinical Nutrition and Metabolic Care concluded that leucine supplementation can help promote muscle anabolism, particularly in the elderly, by overcoming anabolic resistance. Moreover, randomized controlled trials have observed that higher leucine intake during recovery from exercise improves muscle recovery and reduces muscle breakdown. However, while leucine supplementation can be beneficial, it is most effective when combined with adequate overall dietary protein.

Overall, the scientific consensus supports the use of L-leucine as a nutritional strategy to support muscle maintenance and growth, particularly in populations at risk of muscle loss. Nevertheless, the clinical impact for healthy, well-nourished adults may be modest compared to the effects seen in more vulnerable groups.

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