Leucine is an essential amino acid. It can’t be made by the body itself, but it can be found in protein rich foods like meat, dairy, beans, and lentils. While many health benefits associated with leucine, a branch-chain amino acid, are already known—like building and repairing muscle mass—a new discovery has shown that it can also help to boost our energy at the cellular level, powering up the mitochondria and even helping in the fight against disease.
New Study Reveals How Leucine Boosts Mitochondrial Energy Production
Scientists have long theorized that nutrients play an integral part in the proper functioning of the mitochondria, the so called “power plants” that provide energy to the cells, but the specific nutrients as play have remained somewhat of a mystery, until a study from the University of Cologne found that leucine plays a key role. “We were thrilled to discover that a cell’s nutrient status, especially its leucine levels, directly impacts energy production,” said Dr Qiaochu Li, who served as first author of the study. “This mechanism enables cells to swiftly adapt to increased energy demands during periods of nutrient abundance.”
Can Leucine Help Improve Metabolism and Overall Health?
Researchers discovered that while leucine is an important building block for protein synthesis, it also displays other qualities, tweaking proteins on the surface of the mitochondria. Apparently, leucine enhances mitochondrial performance by down regulating other proteins (such as SEL1L) that may interfere with the “power plant’s” processes.
How Much Leucine Do You Need Per Day?
The recommended daily intake for leucine is around 17.7mg per pound of bodyweight, meaning that an individual weighing 180 pounds should consume around 3,186mg, or 31.86g per day. For athletes, the International Society of Sports Nutrition proposes a much greater amount, suggesting 3 grams of leucine to be taken as much as every four hours.
Best High-Leucine Foods for Muscle Building and Energy
While most of us are yet to reach elite athlete status, increasing our leucine could easily be achieved by eating more of the foods that contain it. One large egg contains 538mg, 100 grams of chicken breast includes 2.5 grams, and 100 grams of lean beef has 2.6 grams of leucine. Parmesan cheese beats all of these, however, with 3.4 grams of leucine, per 100 grams
With many people turning to alternative treatments such like red-light therapy to boost their mitochondria, this new discovery around leucine goes beyond simple energy production. Experts now believe that by revealing how leucine influences mitochondrial metabolism, developing new therapeutic treatments for diseases associated with impaired energy production, such as cancer and metabolic disorders, could be the next step.
