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Leucine for Recovery and Promotion of the Anabolic State

 

 

Leucine is one of the three amino acids referred to as a branched chain amino acid or BCAA. Leucine is of great importance when it comes to recovery and the promotion of protein synthesis. In fact, leucine has a 10 fold greater impact on protein synthesis than any other amino acid. How does leucine accomplish this? Primarily via activation of mTOR which acts as a sensor within the muscle cell. When leucine concentrations are low, this signals to mTOR that there are not enough amino acids in the tissue to synthesize new skeletal muscle. However, when leucine levels are high mTOR phosphorylates a binding protein called 4E-BP1 inactivating it. This allows initiation factors to go to work stimulating translation and protein synthesis. In addition, mTOR also activates a ribosomal subunit called S6 which increases the synthesis of factors required for protein synthesis. So not only does leucine promote the process of protein synthesis it also increases the tools or factors required for protein synthesis. Much of the effects from leucine are thought to be due to two different metabolites of leucine referred to as β-Hydroxy-β-methylbutyrate (HMB) and Alfa-Hydroxy-isocaproic acid (HICA). HMB is thought to serve mostly as a promoter of protein synthesis and inhibitor of proteolysis, where as HICA has more evidence for delaying muscle soreness and promoting recovery. Some have stated that it would require 20 times the amount of leucine to get the same effects seen with supplementation of HMB and HICA. However, we are yet to know complete pathways for all the effects seen with leucine. Ideally supplementation with a combination of these would be most beneficial. Recommended doses of each are stated below.

 

Leucine 3-5 grams three times daily

Norton LE, et al. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. Journal of Nutrition 2006, 136:2. http://jn.nutrition.org/content/136/2/533S.full.pdf+html

 

HMB 38mg/kg/day

Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). JISSN 2013, 10:6. http://www.jissn.com/content/pdf/1550-2783-10-6.pdf

 

HICA 500mg three times daily

Mero AA, et al. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. JISSN 2010, 7:1. http://www.jissn.com/content/pdf/1550-2783-7-1.pdf