Leucine Bodybuilding Benefits, Dosage and Side Effects

Leucine Bodybuilding BenefitsScoop of Leucine Powder

The main bodybuilding benefit of Leucine is that is is thought to be responsible for actually “turning on” protein synthesis, which is critical for muscle growth.

Also see Leucine article at Wikipedia.

Leucine supplements support Bodybuilding and muscle growth as well as general health.

Leucine is one of the essential amino acids. “Essential” means that the body does not manufacture it, so it must be included in the diet. Leucine is the most important of the 3 Branched chain amino acids (the others are Isoleucine and Valine). Leucine is critical for optimum muscle growth during and after bodybuilding and strength workouts.

Foods that contain Leucine

Here are some of the most common whole foods that contain leucine:

  • Eggs
  • Chicken
  • Soybeans
  • Almonds
  • Beef
  • Salmon
  • Peanuts

Leucine Supplements

Leucine is available in supplemental form. It can be purchased by itself in powder or capsule form, and it is commonly found in BCAA supplements (also available in power or capsules). BCAA supplements contain the 3 Branched Chain Amino Acids Leucine, Isoleucine and Valine. These are important amino acids for muscle growth and are of obvious interest to bodybuilders.

Personally, I use a BCAA supplement and I take it before and after every workout. I do not take it any other time, as I tend to eat a lot of foods that contain Leucine.

Leucine Bodybuilding Dosage*

Take 5g Leucine with your protein shake before and after workouts. You can take it alone, but better results will come from taking a BCAA formula that includes the other branched chain amino acids.

Leucine Bodybuilding Rating:*****

Leucine is rated 5 out of 5 stars for importance to bodybuilders.

Leucine Side Effects:

Leucine is considered safe for healthy persons with  As with any supplement, ask your doctor’s advice before using.

As with any supplement, some people may be sensitive and experience stomach problems, including nausea, vomiting, diarrhea, and stomach bloating. In rare cases, branched-chain amino acids may cause high blood pressure, headache, or skin whitening.

If you tend to be sensitive to certain foods, check with your doctor before using.

The bodybuilding benefits of Leucine in the recommended dosage make it a must-use supplement for maximum gains.

*Dosages are only general recommendations. Always check with your Physician and product label before taking any supplement or medication.