How We Test Everything We Review

Despite what protein powders marketed to gym rats might lead you to believe, we all need to prioritize protein to feel our best—no matter how much time we spend at the weight rack. Eating enough high-quality protein is essential for muscle mass, brain function, immunity, and much more. But the “high-quality” callout is important here since not all protein is created equal. If your protein is lacking in the amino acid leucine, you’re leaving some important benefits on the table. Here’s why any conversation about protein needs to involve leucine too, and how to make sure you’re getting enough of it.

Protein is made up of building blocks called amino acids—nine of which are essential, meaning the body can’t create them on its own and we need to get them from food. Leucine is one of these nine amino acids, and it’s also one of three branched-chain amino acids, which have a unique composition that makes them important supporters of skeletal muscle growth and maintenance.

Having adequate muscle goes far beyond aesthetics or even performance, by the way. It’s an important consideration for everyone since those who are under-muscled tend to have a suboptimal quality of life and life span concerns overall, and they’re more likely to face challenges related to physical functioning as they get older. And research shows that leucine, in particular, is even more important than the other BCAAs for supporting healthy muscles as we age. That’s because the amino acid is a key activator of the mTOR pathway2, which controls muscle protein synthesis, or the creation of new muscle.

“The amount of dietary protein at a meal required to initiate an anabolic response in skeletal muscle is driven by the leucine content,” reads a 2015 paper in the American Journal of Clinical Nutrition co-authored by Don Layman, Ph.D., a leading amino acid researcher. In other words, there is a minimum threshold of leucine that you need to hit in a meal in order to activate mTOR and stimulate the production of new muscle proteins.

• Leucine also supports endurance and strength, and it may assist with fat loss by increasing.
• By increasing the satiety hormone leptin and improving glucose balance, though we need more research to be sure.
• The kicker is that you can’t just have a little bit of leucine here and a little bit there and call it a day.
• Minimum threshold of leucine that you need to hit in a meal in order to activate mTOR and stimulate.

Having enough muscle isn’t just about looking good or performing well; it’s actually super important for everyone. If you don’t have enough muscle, you might end up with a lower quality of life and even some health issues as you age. Plus, you could face more challenges with physical activities later on. Research shows that leucine, a specific amino acid, is especially crucial for keeping our muscles healthy as we get older. It plays a big role in activating the mTOR pathway, which is all about building new muscle.

Having adequate muscle goes far beyond aesthetics or even performance, by the way. It’s an important consideration for everyone since those who are under-muscled tend to have a suboptimal quality of life and life span concerns overall, and they’re more likely to face challenges related to physical functioning as they get older. And research shows that leucine, in particular, is even more important than the other BCAAs for supporting healthy muscles as we age. That’s because the amino acid is a key activator of the mTOR pathway2, which controls muscle protein synthesis, or the creation of new muscle.

“The amount of dietary protein at a meal required to initiate an anabolic response in skeletal muscle is driven by the leucine content,” reads a 2015 paper in the American Journal of Clinical Nutrition co-authored by Don Layman, Ph.D., a leading amino acid researcher. In other words, there is a minimum threshold of leucine that you need to hit in a meal in order to activate mTOR and stimulate the production of new muscle proteins.

Having adequate muscle goes far beyond aesthetics or even performance, by the way. It’s an important consideration for everyone since those who are under-muscled tend to have a suboptimal quality of life and life span concerns overall, and they’re more likely to face challenges related to physical functioning as they get older. And research shows that leucine, in particular, is even more important than the other BCAAs for supporting healthy muscles as we age. That’s because the amino acid is a key activator of the mTOR pathway2, which controls muscle protein synthesis, or the creation of new muscle.

“The amount of dietary protein at a meal required to initiate an anabolic response in skeletal muscle is driven by the leucine content,” reads a 2015 paper in the American Journal of Clinical Nutrition co-authored by Don Layman, Ph.D., a leading amino acid researcher. In other words, there is a minimum threshold of leucine that you need to hit in a meal in order to activate mTOR and stimulate the production of new muscle proteins.

Having adequate muscle goes far beyond aesthetics or even performance, by the way. It’s an important consideration for everyone since those who are under-muscled tend to have a suboptimal quality of life and life span concerns overall, and they’re more likely to face challenges related to physical functioning as they get older. And research shows that leucine, in particular, is even more important than the other BCAAs for supporting healthy muscles as we age. That’s because the amino acid is a key activator of the mTOR pathway2, which controls muscle protein synthesis, or the creation of new muscle.

“The amount of dietary protein at a meal required to initiate an anabolic response in skeletal muscle is driven by the leucine content,” reads a 2015 paper in the American Journal of Clinical Nutrition co-authored by Don Layman, Ph.D., a leading amino acid researcher. In other words, there is a minimum threshold of leucine that you need to hit in a meal in order to activate mTOR and stimulate the production of new muscle proteins.