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If your goal is to build muscle, get lean, and increase strength, then maximizing your recovery is paramount.
See, the training you do in the gym is not necessarily what causes you to make progress. Instead, it places your body under stress -- and this stress is what tells your body it needs to adapt, causing it to become bigger and stronger.
And this adaptation occurs after you train, while your body recovers -- meaning that if your recovery is poor, you leave gains on the table.
All of which suggests that finding supplements that support the recovery process is paramount to ensuring that you maximize the results of your training.
Supplements like L-leucine, for example.
So, what exactly is L-leucine?
In short, it is the supplement form of leucine -- which is one the three branched-chain amino acids that your body needs to function (the other two being valine and isoleucine).
Being a branched chain amino acid, leucine is considered to be essential. This means that your body does not have the ability to make it, and it must therefore be obtained through the food you eat.
Leucine is found within your muscle tissue, and also promotes the activation of the mTOR signaling pathway in your body, which is responsible for increasing muscle protein synthesis (AKA the development of new muscle tissue) .
As you might expect, leucine is found in most animal products such as fish, chicken, red meat, turkey, and fish, as well as dairy products like yogurt, milk, and cheese. Things like eggs, nuts, and seeds, also contain leucine, albeit in much smaller amounts.
Interestingly, while leucine can be obtained through diet, its supplementation appears to offer some further benefits.
Increased Muscle Growth
I have already alluded to the fact that Leucine physically promotes muscle protein synthesis in the human body -- which is actually pretty important.
Muscle protein synthesis ultimately describes the physiological process where your body creates new muscle tissue. This is pretty much how your muscles get bigger, stronger, and more resilient.
Now, there is some evidence to suggest that supplementing with leucine while undertaking a resistance training regime will increase muscle growth to a greater extent than simply training alone -- indicating that it may enhance muscle growth .
It is important to note that this effect is more apparent in those individuals who get less protein on a daily basis, and the elderly.
With that in mind, if you are someone who struggles to hit your daily protein goal, leucine could be the perfect alternative.
Arguably one of the coolest effects of leucine supplementation revolves around its capacity to boost recovery.
In short, research has shown that supplementing with leucine after an intense bout of exercise can actually reduce fatigue, limit the onset of muscle soreness, and speed up recovery .
This appears to be due to the fact that exercise accelerates leucine breakdown in muscle tissue. As such, by supplementing with it after exercise, this breakdown becomes less severe, and recovery improves.
The big thing to note here is that recovery is important. Improved recovery between training days will allow you to keep training hard in the gym week in, week out, for as long as you want to keep training.
This ability to continually show up is paramount to your long term training goals.
Greater Strength Gains
It stands to reason that if Leucine promotes muscle growth and improves muscle recovery, it is also going to have some impact on strength development -- which is exactly the case.
A recent study took a bunch of men through a 12 week weight training programme. However, half of them were given a serving of 4 grams of Leucine every day, while the other half simply got a sugar pill .
Now as you would probably expect, both groups got stronger -- but the group taking leucine got stronger than the group taking the sugar pill by a pretty substantial amount .
All of which suggest that if your goals revolve around strength, then this could be for you.
Better Body Composition
There is nothing worse than spending months down a solid bulk, building a heap of muscle, and then losing all of it during your cut -- however it is something that happens time and time again.
Now logically, this makes sense. During a prolonged energy deficit, your body needs to draw energy from somewhere. And while we like to think that this will only come from fat, it can also come from protein too.
As in, muscle protein.
However, as we have already discussed, supplementing with leucine can prevent protein breakdown after exercise while also increasing protein synthesis. As a result, some experts believe that it can help you retain your muscle mass during a cut .
This makes it a must have coming into summer.
Leucine is an essential branched chain amino acid that plays a number of important roles in the human body -- especially when it comes to muscle protein synthesis.
As a result, its supplementation can help you develop strength, improve muscle growth, speed up your recovery after training, and even help you retain more muscle during a cut.
In short, if you lift weights, then leucine is a must.
Drummond, Micah J., and Blake B. Rasmussen. "Leucine-enriched nutrients and the regulation of mTOR signalling and human skeletal muscle protein synthesis." Current opinion in clinical nutrition and metabolic care 11.3 (2008): 222.
Trabal, Joan, et al. "Effects of free leucine supplementation and resistance training on muscle strength and functional status in older adults: a randomized controlled trial." Clinical interventions in aging 10 (2015): 713.
Matsui, Yasushi, et al. "Effect of a leucine-enriched essential amino acids mixture on muscle recovery." Journal of physical therapy science 31.1 (2019): 95-101.
Ispoglou, Theocharis, et al. "Daily L-leucine supplementation in novice trainees during a 12-week weight training program." International journal of sports physiology and performance 6.1 (2011): 38-50.
Jitomir, Jean, and Darryn S. Willoughby. "Leucine for retention of lean mass on a hypocaloric diet." Journal of medicinal food 11.4 (2008): 606-609.
Total Serves per Package: 400
Serving Size: 2.5000g
|Per 2.5g Serve||Per 100g|
|Energy||42.5 kJ||1700 kJ|
|Protein||2.5 g||100 g|
|Carbohydrate||0 g||0 g|
|Complex Carbs||0 g||0 g|
|Sugar||0 g||0 g|
|Fibre||0 g||0 g|
|Fat||0 g||0 g|
|Saturated Fat||0 g||0 g|
|Caffeine||0 mg||0 mg|
|Sodium||0 mg||0 mg|
Mix 1 serve with 250mL of water and mix well with a shaker.
Please note that the nutritional profile will vary according to your flavour selection.
Lab Test Results
Product quality and transparency is at the heart of our values. Below you will find the independent third-party lab tests we have published relevant to this product.
Ingredient Lab TestsL-Leucine: Lab test date: 26/08/20
L-Leucine: Lab test date: 12/08/20
L-Leucine: Lab test date: 02/11/17
L-Leucine: Lab test date: 24/02/17
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