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Leucine & Weight Loss

Athletes and power lifters often take amino acid supplements in order to help prevent muscle damage and promote recovery. Leucine could be the single most supplemented amino acid available with reason. This amino acid has research to back the possible muscle sparing effect, but now research could show how this amino acid could help regulate your weight.

  1. Leucine

    • Leucine is a brached-chain amino acid (along with valine and isoleucine) and an essential amino acid. This amino acid must be obtained through dietary means, because you body cannot produce it. Leucine plays a vital role in infant growth and nitrogen retention in adults. It is also a very popular supplement; and research has shown its effectiveness in weight loss.

    Could dietary protein accelerate your weight loss?

    • A study out of the University of Illinois Urbana-Champaign explained that a diet consisting of 1.5g or protein per 2.2lbs of your body weight and a reduced carbohydrate intake of 120-200g daily could enhance weight loss. This showed a loss of body fat and a reduction in the loss of lean mass. Short-term studies said effects of such diet is associated with increased thermogenesis, satiety, and glycemic control. This has also a direct impact of the BCAA leucine and its regulatory actions on protein synthesis, insulin modulation, and the stimulation of the glucose-alanine cycle.

    Possible conflicting evidence in increase protein intake for weight loss

    • Until recently, researchers underwent studies to examine whether increased protein could have an effect on energy and weight loss. Reviews of randomized studies were conducted and there was convincing evidence. It suggests that diets higher in protein can result in weight and fat loss. However, findings were not consistent. Studies suggest to replace simple carbohydrates with lean protein low in saturated fats.

    Leucine and low calorie diets

    • Obesity is a major health crisis facing the US and many individuals try fad diets (i.e. Atkins) with little success. Low carbohydrate diets pose one issue---carbohydrates are the brain and body's primary food source. Low calories diets have a catabolic effect and lean tissue is lost. Leucine is know as a anticatabolic agent and has shown promise as a weight management aid. Leucine stimulates the mammalian target of rapamycin that initiates protein synthesis in muscle tissue. Moreover, it has shown the ability to keep blood glucose in check and retain lean mass in a low calorie environment. This could shed light on leucine's ability to aid in the fight against fat.

    Considerations

    • Please seek advice by a health care professional before any supplement regimen. Supplements are not intended for every individual or your specific case.

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