Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Leucine as an Athletic and Exercise Aid: Scientific Evidence

Leucine is one of the three branched-chain amino acids (BCAAs) and plays a crucial role in muscle protein synthesis. Its use as an athletic and exercise aid is supported by a substantial body of scientific literature. Leucine acts as a primary regulator of the mTOR pathway, which stimulates muscle protein synthesis and helps prevent muscle breakdown, particularly after exercise. Several randomized controlled trials have demonstrated that leucine supplementation—either alone or as part of a BCAA blend—can enhance muscle recovery, reduce exercise-induced muscle damage, and promote muscle growth when combined with resistance training.

For example, a 2017 review in Nutrients highlighted that leucine supplementation increases muscle protein synthesis rates in both young and older adults, especially when combined with resistance exercise. Some studies also suggest that leucine-enriched protein supplements are more effective at promoting muscle recovery and growth than standard protein supplements. However, while the evidence is strong for its role in muscle protein synthesis, the direct impact of leucine supplementation on actual athletic performance, such as strength or endurance, is less clear and somewhat mixed.

Overall, the scientific consensus supports leucine's use primarily for muscle recovery and growth, which are critical components of athletic performance, although its direct effect on performance metrics may vary.

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