The leucine is actively used in dietary supplements for athletes and bodybuilders and also in medications. This substance promotes extension of muscles and combustion of fat that positively influences a figure. At good nutrition its quantity most often is enough for the ordinary person. Let's consider in more detail importance of this amino acid for an organism.
Characteristics and influence
The leucine is one of amino acids, irreplaceable for a human body, is a part of proteins, arrives only with food. This aliphatic amino acid in living cells is in a type of L-optical isomer and has formula HO2CCH(NH2)CH2CH(CH3)2.
In pure form represents the colourless powder which is badly dissolved in water but well soluble in the alkaline environment and acids.
Is the most important among three existing amino acids with a branched chain (there are still an isoleucine and valine). They are called still hydrophobic. The special popularity to it is given by ability to build muscles.
Processing of a leucine is made by a liver, but to a large extent fatty and muscle tissue. This irreplaceable amino acid stimulates synthesis of proteins, and its reception is capable to slow down degradation of muscles, is the catalyst for growth of muscle bulk and a peculiar insurance from their damage.
To all other the leucine gives more energy to an organism, than glucose, and promotes its assimilation by a liver. It most strongly among all amino acids makes active rapamitsin the kinase regulating growth of cages at animals.
Whether you know? The first it was received by the French chemist and the druggist Henri Braconno from muscles and hair of animals in 1820. Now the quality product is synthesized from vegetable raw materials (soy) or milk proteins. Till 2010 the L-leucine was E 641 nutritional supplement for strengthening of taste and a smell of products.
Bioavailability of a leucine — more than 96%. The pancreas, a liver, a spleen, kidneys participate in its assimilation and processing. Kidneys also remove it surplus.
Main functions and advantage
The leucine performs important functions in an organism:
- promotes production of insulin;
Production of insulin is also promoted cowberry, ekhinatseya purple, by wheat germ oil, sea-buckthorn oil.
- participates in exchange processes of proteins and carbohydrates;
- it is important for growth and normal development of muscles;
- protects muscle tissue from disintegration and injuries, heals wounds;
- it is energetically effective for organism cages;
- supports serotonin level;
- takes part in synthesis of a protein, hemoglobin.
Its advantage for a human body:
- normalizes sugar in blood;
Normalize sugar in blood by means of mango, blackberry, green radish, a chavanprash, a dairy mushroom.
- ukreplyayushche affects the immune system;
- contributes to the correct development of muscles;
- normalizes function of a liver;
- reduces risk of obesity;
- reduces fatigue and increases working capacity;
- positively influences a condition of skin, reduces manifestations of cellulitis and it is applied in anti-aging programs.
The leucine is used by medicine. It improves a clinical condition of patients at starvation, oncology, liver diseases, after operation, injuries, sepsis.
It is prescribed cancer patients before operations, chemotherapy and other specific treatment for correction of an imbalance of amino acids. It is applied at treatment of anemia, dystrophy of muscles, diabetes, Menkes's syndrome, poliomyelitis, renal failure, cirrhosis and other her diseases.
Products are leucine sources
A large number of a leucine contains in animal products, but also to vegetarians is from where to take it.
Whether you know? Alcohol interferes with assimilation of a leucine.
Content of a leucine is 100 grams of food:
- concentrate of soy protein — 4.917 g;
- egg powder — 3.77 g;
- cheese parmesan — 3.45 g;
- caviar red — 3.06 g;
- soybeans — 2.75 g;
- powdered milk — 2.445 g;
- Redneck cheese — 1.96 g;
- squid — 1.92 g;
- Cheddar cheese, skim cheese — 1.85 g;
- Swiss cheese — 1.84 g;
- peanut — 1.763 g;
- haricot beans — 1.74 g;
- humpback salmon — 1.71 g;
- peas — 1.65 g;
- grouper, herring, mackerel — 1.6 g;
- meat of a turkey — 1.59 g;
- pistachios — 1.542 g;
- millet — 1.53 g;
- jack mackerel — 1.54 g;
- Roquefort cheese cheese — 1.52 g;
- beef — 1.48 g;
- cashew nuts — 1.47 g;
- chicken — 1.41 g;
- pike perch, pike — 1.4 g;
- sunflower seeds — 1.343 g;
- sesame — 1.338 g;
- cod, pollock — 1.3 g;
- almonds — 1.28 g;
- walnut — 1.17 g;
- mutton — 1.12 g;
- corn grits — 1.1 g;
- egg — 1.08 g;
- pork low-fat — 1.07 g;
- filbert — 1.05 g.
So persons interested to build muscles or children (for growth) need to include in a diet cheeses, cottage cheese, nutlets (especially peanut), bean, seafood and meat.
In vegetables and fruit, mushrooms the share of a leucine is very insignificant.
Daily requirement and norm
For the healthy adult the standard daily rate of a leucine will be 4-6 grams. For a covering of this requirement it is enough to person to eat every day 3 eggs, 200 grams of beef, 100 grams of cottage cheese, to drink a glass of milk or kefir.
Important! At the raised cholesterol it is not recommended to use molokoprodukta over 5% fat, fat and fried meat (especially red). Cholesterol content in yolks of eggs is rather high too. It is better to pay attention to nuts (peanut), sunflower seeds, bean and some types of grain (millet and corn), seafood.
For bodybuilders and athletes this norm is twice more.
For the worker of physical work and at frequent power loadings she will also be higher.
Daily requirement for the growing organism of children pays off from norm of this amino acid of 0.15 grams on each kilogram of weight of the child.
It is important to consider it by drawing up its diet.
About a surplus and a shortcoming
The leucine promotes weight reduction and formation of a beautiful body, but they should not be fond strongly.
Weight reduction is promoted also a horsetail field, by bee pollen, flax seeds, sour cream, grapefruit, chicory, ginger, chia seeds.
Even such amino acid, important and irreplaceable for a living organism, is good and useful when at its use adhere to norms.
Surplus
Excess consumption of a leucine leads to the following consequences:
- nervous breakdowns (depression, strong drowsiness, headaches);
- violation of work of a liver;
- atrophy of muscles;
- hypoglycemia (low level of glucose in blood);
- allergic reactions.
Important! The people taking the drugs with a leucine or who are engaged in physical activities should know signs of a hypoglycemia: a tremor of muscles, high pressure and arrhythmia, the excited nervous reactions, inadequate behavior, migraine and dizziness, drowsiness, the broken coordination and a disorientation, weakness and others.
Shortage
The deficiency of a leucine is especially dangerous to the growing child's organism as it slows down his growth and physical development. Therefore for children it is so important to organize healthy nutrition. Its shortcoming at adults can lead to obesity and various mental diseases.
To all other, it can lead to dysfunctions of a liver, kidneys, a thyroid gland.
The shortage of this amino acid can also lead to a hypoglycemia and the accompanying negative manifestations.
Interaction with other substances
No negative interactions with other substances at a leucine are revealed. Interacting with glucose, reduces its level in blood and affects activity of a pancreas. Together with resveratrol leads to reduction of fat deposits and weight. There is a hypothesis of its synergy with tsitrulliny, the muscle bulk promoting building.
Role in sport
As the need for a leucine at physical activities strongly increases, this amino acid is often used in dietary supplements for athletes and actively used in bodybuilding, powerlifting, an armwrestling.
Producers of dietary supplements for athletes at first let out them with such proportions of a leucine, an isoleucine, valine — 2:1:1.
But now there are proofs that it is much more rational to use only one leucine as it most strongly influences on rapamitsin a kinase and has the highest anabolic effect. This amino acid positively affects quality of muscle tissue, promotes healing at sports injuries, and its shortcoming causes high fatigue. To all other, it promotes combustion of fat.
Not always it turns out to take this amino acid in enough from food from the person who is engaged in active loadings and set to himself the object to build more muscles.
Whether you know? It is the best of all to accept a leucine before trainings.
For a set of muscle bulk it is recommended to combine with tsitrulliny, a protein, creatine and other anabolic complexes.
For a set of muscle bulk also use inosine, a soy protein, phenylalanine, protein bars.
About contraindications and precautionary measures
The leucine is contraindicated at the hereditary diseases connected with violation of its exchange:
- leytsinoz (an urine disease with a smell of maple syrup);
- izovaleratatsidemiya (a disease with a smell of sweaty legs).
At these rare genetic disorders the products containing hydrophobic amino acids are completely excluded from food. Usually such diseases reveal in the first weeks of life.
The drugs with a leucine are not recommended to take to pregnant women and the feeding women, children up to 18 years.
The patient needing therapy by this substance, medicines and doses are prescribed by the doctor.
To athletes medicines and doses with this amino acid are recommended by the experienced trainer. But also it is desirable for them to get advice of the doctor and to watch the state. Normal existence of the person is impossible without leucine. Its shortcoming can cause the slowed-down physical development in children.
In its food it is enough, but at high physical activities the norm of a leucine can double, and the drugs with this irreplaceable amino acid are often taken by athletes.
The surplus of this substance is harmful therefore at reception it is necessary to consult with the doctor.