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Anti-aging Research > L-Leucine
Leucine
Specific Recommendations:
News & Research:
-
Ideal
protein to help seniors rebuild lost muscle - Science Daily, 10/10/18 -
"Researchers found that protein did not stop lean muscle
loss caused by inactivity, however, whey supplements helped to rebuild muscle
once the participants activities resumed ... whey versus collagen protein ...
Whey is considered a high-quality or complete protein, meaning it is rich in all
essential amino acids and is higher in leucine, one of the essential amino acids
the body cannot make itself and therefore, must derive from food ... Collagen
peptides, by comparison, are much lower in their leucine content, lack or are
low in essential amino acids ... While protein was ineffective in mitigating
muscle loss, say researchers, when participants returned to normal,
muscle-building activity, the whey group recovered more skeletal muscle"
- See
whey protein at Amazon.com
and
leucine products at Amazon.com.
-
Eating
protein three times a day could make our seniors stronger - Science Daily,
8/30/17 - "We observed that participants of both sexes
who consumed protein in a balanced way during the day had more muscle strength
than those who consumed more during the evening meal and less at breakfast.
However, the distribution of protein throughout the day was not associated with
their mobility ... All body tissues, including the muscles, are composed of
proteins, which consist of amino acids. If the protein intake decreases, the
synthesis is not done correctly and this leads to a loss of muscle mass ... "Our
research is based on scientific evidence demonstrating that older people need to
consume more protein per meal because they need a greater boost of amino acids
for protein synthesis," says Dr. Chevalier, adding that one of the essential
amino acids known for protein renewal is leucine" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
 .
-
Recommended daily protein intake too low for the elderly - Science Daily,
5/23/17 - "The RDA you will find on the nutrition labels
on your food, however, were set in 1968, and the ones used by researchers and
professionals were set in 2003. A recent review published in Frontiers in
Nutrition points out that both these values do not do justice to the protein
needs of the elderly and critically ill ... A big disservice is being done. The
prescribed 0.8 g/kg/day just isn't enough protein for the elderly and people
with a clinical condition .... he points out that the quality of proteins should
be considered when setting the RDA guidelines and recommending protein
supplements. He argues that there should be a stronger focus on leucine; an
indispensable amino acid and building block for proteins. The elderly have a
higher need for leucine to build muscle proteins, and milk-based proteins (e.g.
milk and whey) are a good source for this"
-
Scientists identify amino acid that stops seizures in mice: Finding suggests
novel mechanism for treating epilepsy - Science Daily, 6/19/15 -
"researchers pre-treated mice with the amino acid
L-leucine and another one, called D-leucine, which has a nearly identical
structure to L-leucine and is essentially its biochemical mirror image ... When
researchers induced seizures with shock therapy, animals pre-treated with either
amino acid fared better, developing seizures at notably higher electric currents
than mice that received placebo, a sign of greater seizure resistance ...
L-leucine failed to abort ongoing seizures, while D-leucine effectively
interrupted convulsions" - See
leucine products at Amazon.com
and Core Nutritionals Hmb Dietary Supplement, 90 Gram
 .
I doubt if you'll find the "D" form. However, my mother had epilepsy so
I'm very familiar with it and it doesn't make sense that you could give someone
a supplement while they are having a seizure.
-
Prevalence of and interventions for sarcopenia in ageing adults: a systematic
review. Report of the International Sarcopenia Initiative (EWGSOP and IWGS)
- oxfordjournals.org - 9/21/14 - "EAAs (with 2.5 g of leucine) and HMB seem to
have some effects on muscle mass and muscle function that need to be confirmed
in larger trials" - [Nutra
USA]
-
Leucine supplements boost muscle synthesis by 33% during exercise -
Nutra USA, 10/6/11 - "In contrast with resistance
exercise, sustained endurance exercise is mainly catabolic, yielding
simultaneous reductions in muscle protein synthesis and plasma leucine
concentrations during exercise, which may be attributed to the metabolic
demand for branched chain amino acids in exercising skeletal muscle ... the
leucine-enriched beverage was associated with a 33% increase in muscle
protein synthesis ... Our findings indicate that increasing the leucine
content of protein supplements provided for those populations susceptible to
muscle loss, including proteolytic conditions—such as cachexia, sarcopenia,
and calorie deprivation—may warrant further exploration" - [Abstract]
-
Research
from Everest: Can leucine help burn fat and spare muscle tissue during exercise?
- Science Daily, 8/28/11 - "Research on Mt. Everest
climbers is adding to the evidence that an amino acid called leucine -- found in
foods, dietary supplements, energy bars and other products -- may help people
burn fat during periods of food restriction, such as climbing at high altitude,
while keeping their muscle tissue ... We knew that leucine has been shown to
help people on very low-calorie, or so-called 'calorie-restricted diets', stay
healthy at sea level ... the findings also could help people at lower altitudes
who want to lose weight while preserving their lean body mass, or who are
elderly and don't eat or exercise enough to maintain their strength"
-
Dietary leucine may fight pre-diabetes, metabolic syndrome: Study shows
improvements in animals with amino acid in diet - Science Daily, 6/22/11
-
"mice who had been on a high-fat diet and who also
received twice the usual intake of leucine, an amino acid found in protein,
showed reductions in their prediabetic conditions with lower blood sugars
and less fat in their livers, two of the collection of medical problems
associated with insulin resistance that make up what is known as metabolic
syndrome ... Their glucose tolerance tests improved ... Their bodies
responded to insulin better than they would have before they got the
leucine. It improved their ability to metabolize sugar and fats. It markedly
improved their pre-diabetic condition. Their metabolic syndrome also
improved"
-
Amino acid supplement makes mice live longer - Science Daily, 10/5/10 -
"leucine, isoleucine, and valine extend the life
span of single-celled yeast ... Animals that were given the extra amino
acids over a period of months lived longer, with a median life span of 869
days compared to 774 days for untreated control animals, the researchers
report. That's an increase of 12 percent ... The findings in older mice
suggest that the supplementary mixture may be specifically beneficial for
those who are elderly or ill" - See
BCAA products at Amazon.com, it
contains the three of these.
-
Leucine supplements could help prevent muscle loss - Nutra USA, 12/8/05
-
Feeling Old? Supplement Diet With Leucine Prevents Muscle Loss Linked To
Aging - Science Daily, 12/4/05 - "After the age
of 40, humans start loosing muscle at around 0.5-2% per year ... adding
leucine to the diet restored a balanced metabolism"
Abstracts:
-
Dietary leucine and fish oil
cooperatively regulate skeletal myofiber type transformation via the CaMKII
signaling pathway of pigs - Food Funct 2022 Dec 16. -
"In conclusion, this
study demonstrated that dietary Leu and FO co-regulated the transformation from
glycolytic to oxidative skeletal myofiber type. It is hypothesized that there is
an interaction between amino acids and polyunsaturated fatty acids, possibly via
the CaMKII signaling pathway to upregulate MEF2 and mitochondrial biogenesis" -
See
leucine products at Amazon.com and
omega-3 supplements at Amazon.com.
-
Mitochondrial Biogenesis - Science Direct -
"Mitochondrial biogenesis is a major adaption of skeletal muscle to exercise
training and is induced by a complex interplay between numerous signaling
pathways that respond to metabolic, mechanical, and hypoxic stresses that
are generated within the myocyte during contraction."
-
De-Training Effects
Following Leucine-Enriched Whey Protein Supplementation and Resistance Training
in Older Adults with Sarcopenia: A Randomized Controlled Trial with 24 Weeks of
Follow-Up - J Nutr Health Aging 2022;26(11):994-1002 -
"The study included older adults aged ≥ 65 years who
were screened for sarcopenia at the Care Center from, a community in Hyogo,
Japan. The participants were randomly allocated to one of three groups: whey
protein supplementation after resistance training (RT + PRO; n = 27), resistance
training only (RT; n = 27), and whey protein supplementation only (PRO; n = 27)
... We demonstrated that combined intervention of RT and PRO showed long-term
maintenance in treating sarcopenia than RT only at 24 weeks after de-training.
Therefore, PRO intake after RT may be useful in the treatment of sarcopenia in
older adults" - See
leucine products at Amazon.com and
whey protein at Amazon.com.
-
Liver autophagy-induced
valine and leucine in plasma reflect the metabolic effect of sodium glucose
co-transporter 2 inhibitor dapagliflozin - EBioMedicine 2022 Nov 21 -
"Sodium glucose co-transporter 2 (SGLT2) inhibitors are
anti-diabetic drugs for type 2 diabetes that lower blood glucose levels and body
weight. It is of special interest that SGLT2 inhibitors also improve liver
metabolism and fatty liver. Liver is an important organ in regulation of energy
metabolism, but the metabolic action of SGLT inhibitors in liver remains unclear
... Clinical study found that valine and leucine levels were markedly higher in
patients treated with dapagliflozin (valine: P < 0·05 vs. control, leucine: P <
0·01 vs. control) than those not treated after one week intervention ...
Dapagliflozin improves liver metabolism via hepatic autophagy, and plasma valine
and leucine levels may reflect its metabolic effect" - See
dapagliflozin at reliablerxpharmacy.com.
-
Leucine Supplementation in
Middle-Aged Male Mice Improved Aging-Induced Vascular Remodeling and Dysfunction
via Activating the Sirt1-Foxo1 Axis - Nutrients 2022 Sep 17 -
"Vascular aging is associated with metabolic remodeling,
and most studies focused on fatty acid and glucose metabolism. Based on our
metabolomic data, leucine was significantly reduced in the aortas of aged mice.
Whether leucine supplementation can reverse aging-induced vascular remodeling
remains unknown ... Compared with the 21-month-old mice without leucine, leucine
supplementation from 15 months significantly improved vascular relaxation,
maintained the contractile phenotype of VSMCs, and repressed vascular
inflammation and ROS levels. These benefits were not observed in the mice
supplemented with leucine starting from 18 months, which was likely due to the
reduction in leucine transporters Slc3a2 or Slc7a5 at 18 months. Furthermore, we
found benefits from leucine via activating the Sirt1-induced Foxo1 deacetylation.
Our findings indicated that leucine supplementation in middle-aged mice improved
aging-induced vascular remodeling and dysfunction"
-
Leucine intake and risk of
impaired physical function and frailty in older adults - J Gerontol A Biol
Sci Med Sci 2022 Sep 15 - "Leucine is suggested to play
a central role in age-related physical decline, but the effect of dietary
leucine intake on physical functioning is uncertain. We examined the prospective
association between dietary leucine intake and impaired lower-extremity function
(ILEF) and frailty in older adults ... Higher leucine intake was associated with
reduced risk of ILEF and frailty. Dietary leucine, obtained from foods rich in
high-quality protein, could be a key nutrient to prevent age-related physical
function decline in older adults"
-
Whey Protein, Leucine- and
Vitamin-D-Enriched Oral Nutritional Supplementation for the Treatment of
Sarcopenia - Nutrients 2022 Apr 6 - "The purpose of
this review is to collate and describe all of the relevant efficacy studies
carried out with a muscle-targeted oral nutritional supplementation
(MT-ONS)-namely a whey-protein-based, leucine- and vitamin D-enriched formula
aimed at optimizing their intake and satisfying their requirements-in different
patient populations and clinical settings in order to determine if there is
enough evidence to recommend prescription for the treatment of sarcopenia or its
prevention in high-risk patient populations ... Consistent results have been
observed in various clinical settings (community, rehabilitation centers, care
homes), with or without adjunctive physical exercise programs. A positive effect
on markers of inflammation has also been shown. A muscle-protein-sparing effect,
with benefits on physical performance and function, has also been demonstrated
in patients at risk of losing skeletal muscle mass (three trials), such as older
patients undergoing weight loss or intensive rehabilitation programs associated
with neurological disability (Parkinson's disease). MT-ONS has demonstrated not
only a significant efficacy in clinical variables, but also a positive impact on
healthcare resource consumption in the rehabilitation setting (length of stay
and duration of rehabilitation)" - See
whey protein at Amazon.com,
leucine products at Amazon.com and
vitamin D at Amazon.com.
-
Daily Leucine Intake Is
Positively Associated with Lower Limb Skeletal Muscle Mass and Strength in the
Elderly - Nutrients 2021, 13(10), 3536 - "Higher
daily protein intake, with an emphasis on leucine content, is thought to
mitigate age-related anabolic resistance, potentially counteracting age-related
morphological and functional declines ... total daily leucine intake is
associated with muscle mass and strength in healthy older individuals and this
association remains after controlling for multiple factors, including overall
protein intake. Furthermore, our breakpoint analysis revealed non-linearities
and a potential threshold for habitual leucine intake, which may help guide
future research on the effects of chronic leucine intake in age-related muscle
loss" - [Nutra
USA]
-
Leucine-enriched whey
protein supplementation, resistance-based exercise, and cardiometabolic health
in older adults: a randomized controlled trial - J Cachexia Sarcopenia
Muscle 2021 Sep 14 - "Increasing protein intake (above
the Recommended Dietary Amount) alone or with resistance-based exercise is
suggested to improve cardiometabolic health ... Sixteen weeks of
leucine-enriched whey protein supplementation alone and combined with
resistance-based exercise improved cardiometabolic health markers in older
adults" - See
leucine products at Amazon.com and
leucine at iHerb and
whey protein at Amazon.com and
iHerb.
-
Metformin and leucine
increase satellite cells and collagen remo - FASEB J 2021 Sep;35(9):e21862 -
"Loss of muscle mass and strength after disuse followed
by impaired muscle recovery commonly occurs with aging. Metformin (MET) and
leucine (LEU) individually have shown positive effects in skeletal muscle during
atrophy conditions but have not been evaluated in combination nor tested as a
remedy to enhance muscle recovery following disuse atrophy in aging ...
Together, the dual treatment of MET and LEU was able to increase muscle
function, satellite cell content, and reduce collagen accumulation, thus
improving muscle quality during disuse and recovery in aging" - See
metformin at ReliableRX and
leucine products at Amazon.com and
leucine at iHerb.
-
Leucine induces
cardioprotection in vitro by promoting mitochondrial function via mTOR and Opa-1
signaling - Nutr Metab Cardiovasc Dis 2021 Jul 10 -
"Coronary heart disease is a major global health concern. Further, severity of
this condition is greatly influenced by myocardial ischemia/reperfusion (I/R)
injury. Branched-chain amino acids (BCAAs) have cardioprotective effects against
I/R via mammalian target of rapamycin (mTOR) activity, wherein Leu is considered
to particularly regulate mTOR activation ... Leu treatment is critical in
rendering a cardioprotective effect exhibited by BCAAs via mTOR signaling"
-
Higher Branched-Chain Amino
Acid Intake Is Associated with Handgrip Strength among Korean Older Adults -
Nutrients 2021 Apr 30 - "Sarcopenia is a disease of old
age characterized by decreased muscle mass and strength. Branched-chain amino
acids (BCAAs) promote muscle mass synthesis and increase muscle strength. We
aimed to develop a dietary amino acid database and to examine the association
between BCAA intake and handgrip strength in Korean older adults ... Grains
greatly contributed to amino acid intake; however, a significant negative
association was observed between handgrip strength and increased BCAA intake
through grains. In the fully adjusted model, leucine intake and handgrip
strength showed a positive association. Thus, consuming BCAAs (especially
leucine) via a variety of food sources can help maintain muscle health in older
people"
-
Dietary leucine requirement
of older men and women is higher than current recommendations - Am J Clin
Nutr 2020 Dec 16 - "Current national (34 mg . kg-1 .
d-1) and international (39 mg kg-1 . d-1) recommendations for leucine in older
adults are based on data from young adults. Evidence suggests that the leucine
requirements of older adults are higher than those of young adults ... The mean
leucine requirement for male participants was 77.8 mg . kg-1 . d-1 (upper 95%
CI: 81.0) and for female participants, it was 78.2 mg . kg-1 . d-1 (upper 95%
CI: 82.0) with no sex effect based on body weight. The data were therefore
combined to yield a mean of 78.5 mg . kg-1 d-1 (upper 95% CI: 81.0 mg . kg-1 .
d-1 ) for both sexes. On the basis of fat-free mass, the mean ± SEM leucine
requirements were 115 ± 3.2 and 127 ± 2.4 mg . kg-1 . d-1 for male and female
participants, respectively (P < 0.005) ... The estimated leucine requirement of
older adults is more than double the amount in current recommendations. These
data suggest that leucine could be a limiting amino acid in the diet of older
adults consuming the current RDA for protein and those consuming a plant-based
diet. In view of the functional and structural role of leucine, especially its
importance in muscle protein synthesis, current leucine recommendations of older
adults should be revised" - Note: 170 pounds is 77 KG. 77 KG times
115 mg = 8,855 mg or about 9 grams by my calculations. One scoop of the leucine
I take contains 5 grams.
-
The Effect of
Leucine-Enriched Essential Amino Acid Supplementation on Anabolic and Catabolic
Signaling in Human Skeletal Muscle after Acute Resistance Exercise: A
Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Comparison Trial
- Nutrients 2020 Aug 12 - "These data indicated that
LEAA supplementation augments the effect of resistance exercise by enhancing
mTORC1 signal activation after exercise"
-
Leucine Supplementation:
A Novel Strategy for Modulating Lipid Metabolism and Energy Homeostasis -
Nutrients. 2020 May 2 - "Lipid metabolism is an
important and complex biochemical process involved in the storage of energy and
maintenance of normal biological functions. Leucine, a branched amino acid, has
anti-obesity effects on glucose tolerance, lipid metabolism, and insulin
sensitivity. Leucine also modulates mitochondrial dysfunction, representing a
new strategy to target aging, neurodegenerative disease, obesity, diabetes, and
cardiovascular disease. Although various studies have been carried out, much
uncertainty still exists and further studies are required to fully elucidate the
relationship between leucine and lipid metabolism. This review offers an
up-to-date report on leucine, as key roles in both lipid metabolism and energy
homeostasis in vivo and in vitro by acceleration of fatty acid oxidation,
lipolysis, activation of the adenosine 5'-monophosphate-activated protein kinase
(AMPK)-silent information regulator of transcription 1 (SIRT1)-proliferator-activated
receptor γ coactivator-1α (PGC-1α) pathway, synthesis, and/or secretion of
adipokines and stability of the gut microbiota" - See
leucine products at Amazon.com.
-
Leucine, Not Total
Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein
Anabolic Responses in Healthy Older Women - J Nutr. 2018 Jul
1;148(7):1088-1095 - "Evidence suggests that this anabolic resistance can be
overcome by consuming greater quantities of leucine ... whey protein isolate
(WPI) ... randomly assigned with the use of a single-blind, parallel-group
design to twice-daily consumption of either WPI [25 g WPI (3 g l-leucine)] or
leucine (LEU; 10 g milk protein with 3 g total l-leucine) for 6 d ... A
lower-protein (10 compared with 25 g/dose), leucine-matched beverage induced
similar increases in acute and integrated myoPS in healthy older women.
Lower-protein supplements with added leucine may represent an advantageous
approach in older adults to maintain skeletal muscle anabolic sensitivity and
attenuate muscle loss"
-
Effect of a
leucine-enriched essential amino acids mixture on muscle recovery - J Phys
Ther Sci. 2019 Jan;31(1):95-101 - "leucine-enriched
essential amino acid mixture (LEAA) ... LEAA consumption suppressed
exercise-induced elevation of muscle damage markers in blood, which suggests
that LEAA could attenuate muscle damage and aid muscle recovery" - [Nutra
USA] -Note: I drink a protein mixture that includes leucine every day.
It tastes really bad. If you can't take it, go with the capsules but then
you have to take a ridiculous amount of tablets plus it's expensive doing it
that way. The casein shake I take
after that gets some of the taste out of my mouth.
-
Effects of a
leucine-enriched amino acid supplement on muscle mass, muscle strength, and
physical function in post-stroke patients with sarcopenia: A randomized
controlled trial - Nutrition. 2018 Jul 11;58:1-6 -
"The intervention group (n = 21) received a leucine-enriched amino acid
supplement; the control group (n = 23) did not. Both groups performed
low-intensity resistance training in addition to a post-stroke rehabilitation
program. A primary outcome of physical function by using the motor domain of
Functional Independence Measure (FIM), and secondary outcomes of appendicular
muscle mass (skeletal muscle mass index [SMI]) measured via bioelectrical
impedance analysis and muscle strength as handgrip strength were measured at
baseline and at the end of the intervention ... The FIM score increased
significantly in both groups over time (P < 0.01), with significantly greater
improvement in the intervention group than in the control group (P < 0.045).
Handgrip strength also increased significantly over time (P <0.05), with
significantly greater improvement in the intervention group (P < 0.01). The SMI
increased significantly in the intervention group but not in the control group
over time, with significantly greater improvement in the intervention group"
- [Nutra
USA]
-
Effect of Mixed Meal and
Leucine Intake on Plasma Amino Acid Concentrations in Young Men - Nutrients
2018, 10(10), 1543 - "10 healthy young men (age 25 ± 1 years, height 1.73 ± 0.02
m, weight 65.8 ± 1.5 kg) underwent tests under different conditions—intake of 2
g of leucine (LEU), intake of a mixed meal (protein 27.5 g, including 2.15 g of
leucine, protein: fat: carbohydrate ratio—22:25:53) only (MEAL), intake of 2 g
of leucine immediately after a mixed meal (MEAL-LEU) and intake of 2 g of
leucine 180 min after a mixed meal (MEAL-LEU180). Blood samples were collected
within 420 min (240 min for LEU only) after intake and changes in amino acid
concentrations were evaluated. Although the maximum plasma leucine concentration
increased to 442 ± 24 µM for LEU, it was lower at 347 ± 16 µM (p < 0.05 vs. LEU)
for MEAL-LEU, 205 ± 8 µM (p < 0.05 vs. LEU) for MEAL. The maximum plasma leucine
concentration for MEAL-LEU180 increased to 481 ± 27 µM and compared to LEU there
was no significant difference (p > 0.1). The observation that rapid elevations
in plasma leucine concentrations are suppressed when leucine is ingested at the
same time as a meal suggests that the timing of its intake must be considered to
maximize the anabolic response" - [Nutra
USA] - See
leucine products at Amazon.com.
-
An Update on Protein,
Leucine, Omega-3 Fatty Acids, and Vitamin D in the Prevention and Treatment of
Sarcopenia and Functional Decline - Nutrients. 2018 Aug 16;10(8) -
"Recent evidence supports a higher protein intake recommendation of 1.0⁻1.2
g/kg/day in healthy older adults; an evenly distributed mealtime protein intake
or minimal protein per meal may be beneficial. In addition, vitamin D
supplementation of 800⁻1000 IU, particularly when vitamin D status is low, and
doses of ~3 g/day of n-3 PUFA may be favorable for physical function, muscle
mass, and strength. Reviewed studies are highly heterogenous, yet the quantity,
quality, and timing of intakes should be considered when designing intervention
studies. Combined protein, leucine, vitamin D, and n-3 PUFA supplements may
convey added benefits and may represent an intervention strategy in the
prevention of sarcopenia and functional decline" - See
leucine products at Amazon.com.
-
Protein
leucine content is a determinant of shorter- and longer-term muscle protein
synthetic responses at rest and following resistance exercise in healthy older
women: a randomized, controlled trial - Am J Clin Nutr. 2018 Feb
1;107(2):217-226 - "Older women may not be consuming enough protein to maintain
muscle mass. Augmentation of protein intake with leucine may enhance the muscle
protein synthetic response in older women to aid in maintaining muscle mass ...
healthy older women (aged 65-75 y, n = 11/group) consumed a fixed,
weight-maintaining diet with protein at 1.0 g · kg-1 · d-1 and were randomly
assigned to twice-daily consumption of either 15 g milk protein beverage
containing 4.2 g leucine (LEU) or 15 g mixed protein (milk and soy) beverage
containing 1.3 g leucine (CON) ... Acute myoPS increased in response to feeding
in the rested (CON: 13% ± 4%; LEU: 53% ± 5%) and exercised (CON: 30% ± 4%; LEU:
87% ± 7%) leg in both groups, but the increase was greater in LEU (P < 0.001).
Integrated myoPS increased during the supplementation period in both legs
(rested: 9% ±1%; exercised: 17% ± 2%; P < 0.001) in LEU, but in the exercised
leg only (7% ± 2%; P < 0.001) in CON"
-
Supplementing Breakfast
with a Vitamin D and Leucine-Enriched Whey Protein Medical Nutrition Drink
Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older
Men - J Nutr. 2017 Aug 23 - "Supplementing breakfast
with a vitamin D and leucine-enriched whey protein medical nutrition drink
stimulated postprandial muscle protein synthesis and increased muscle mass after
6 wk of intervention in healthy older adults and may therefore be a way to
support muscle preservation in older people" - [Nutra
USA]
-
International Society of Sports Nutrition Position Stand: protein and exercise
- Journal of the International Society of Sports Nutrition, Jun 3, 2017 -
"muscle protein synthesis (MPS) ... Acute protein doses should strive to contain 700–3000
mg of leucine and/or a higher relative leucine content, in addition to a
balanced array of the essential amino acids (EAAs) ... Rapidly digested proteins
that contain high proportions of essential amino acids (EAAs) and adequate
leucine, are most effective in stimulating MPS" - [Nutra
USA] -
-
Leucine Differentially
Regulates Gene-Specific Translation in Mouse Skeletal Muscle - J Nutr. 2017
Jun 14 - "These results clarify the translation program
acutely stimulated by leucine in mouse skeletal muscle and establish new
methodologies for use in future studies of skeletal muscle disease or aging and
further examination of downstream effects of leucine on gene expression"
- See BulkSupplements Pure L-Leucine Powder (1 Kilogram).
-
L-leucine dietary
supplementation modulates muscle protein degradation and increases
pro-inflammatory cytokines in tumour-bearing rats - Cytokine. 2017 May
8;96:253-260 - "the leucine-supplemented tumour-bearing
groups showed improvements in muscle mass and protein content, and in this
specific situation, the leucine-rich diet led to an increase on the day in
cytokine profile and proteasome subunits mainly on the 14th day, which
subsequently had a modulating effect on tumour growth on the 21st day. These
results indicate that the presence of leucine in the diet may modulate important
aspects of the proteasomal pathway in cancer cachexia and may prevent muscle
wasting due to the decrease in the cachexia index"
-
Leucine supplementation
enhances integrative myofibrillar protein synthesis in free-living older men
consuming lower- and higher-protein diets: a parallel-group crossover study
- Am J Clin Nutr. 2016 Dec;104(6):1594-1606 - "We
examined the impact of leucine co-ingestion with mixed macronutrient meals on
integrated 3-d rates of myofibrillar protein synthesis (MyoPS) in free-living
older men who consumed higher protein (HP) (1.2 g · kg-1 · d-1) or LP (0.8 g ·
kg-1 · d-1) in rested and resistance exercise (REX) conditions ... Leu
co-ingestion with daily meals enhances integrated MyoPS in free-living older men
in rested and REX conditions and is equally effective in older men who consume
daily protein intakes greater than or equal to the RDA"
-
The impact of protein
quality on the promotion of resistance exercise-induced changes in muscle mass
- Nutr Metab (Lond). 2016 Sep 29;13:64 - "Protein
ingestion and the resultant hyperaminoacidemia provides the building blocks
(indispensable amino acids - IAA) for, and also triggers an increase in,
muscle protein synthesis (MPS), suppression of muscle protein breakdown
(MPB), and net positive protein balance (i.e., MPS > MPB). The key amino
acid triggering the rise in MPS is leucine, which stimulates the mechanistic
target of rapamycin complex-1, a key signalling protein, and triggers a rise
in MPS. As such, ingested proteins with a high leucine content would be
advantageous in triggering a rise in MPS. Thus, protein quality (reflected
in IAA content and protein digestibility) has an impact on changes in MPS
and could ultimately affect skeletal muscle mass. Protein quality has been
measured by the protein digestibility-corrected amino acid score (PDCAAS);
however, the digestible indispensable amino acid score (DIAAS) has been
recommended as a better method for protein quality scoring. Under DIAAS
there is the recognition that amino acids are individual nutrients and that
protein quality is contingent on IAA content and ileal (as opposed to fecal)
digestibility. Differences in protein quality may have important
ramifications for exercise-induced changes in muscle mass gains made with
resistance exercise as well as muscle remodelling" - [Nutra
USA]
- Activation of the
AMPK/Sirt1 pathway by a leucine-metformin combination increases insulin
sensitivity in skeletal muscle, and stimulates glucose and lipid metabolism
and increases life span in Caenorhabditis elegans - Metabolism. 2016 Jul
9 - "We have previously shown leucine (Leu) to
activate Sirt1 by lowering its KM for NAD+, thereby amplifying the effects
of other sirtuin activators and improving insulin sensitivity. Metformin
(Met) converges on this pathway both indirectly (via AMPK) and by direct
activation of Sirt1 ... Leu and Met synergize to enable Sirt1 activation at
low NAD+ concentrations (typical of energy replete states). Sirt1 and AMPK
activations are required for Met-Leu's full action, which result in
improvements in energy metabolism and insulin sensitivity" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
and
metformin at The Antiaging Store.
- Supplementation of
Diabetic Rats with Leucine, Zinc, and Chromium: Effects on Function and
Histological Structure of Testes - Int J Vitam Nutr Res. 2016 Jul 5:1-11
- "Administration of nutritional supplements to the
diabetic rats improved testes morphology and reversed, although not
completely, impairment of spermatogenesis. Treatment with nutritional
supplements increased testicular length, height, width, and volume. All
treatments increased the number of live sperm and the total number of
epididymal sperm. Furthermore, nutritional supplements increased diameter of
tubules, height of epithelium, and the number of cells in seminiferous
tubules. These alleviating effects were more pronounced in animals treated
with the leucine-zinc-chromium combination. The present results demonstrate
beneficial effects of zinc, leucine, and chromium supplements to improve
testes morphology and to restore spermatogenesis in type 2 diabetic rats"
- l-Leucine Increases
Skeletal Muscle IGF-1 but Does Not Differentially Increase Akt/mTORC1
Signaling and Serum IGF-1 Compared to Ursolic Acid in Response to Resistance
Exercise in Resistance-Trained Men - J Am Coll Nutr. 2016 Jun 22:1-12 -
"l-leucine increased skeletal muscle IGF-1
concentration in resistance-trained men"
- The effects of
phosphatidic acid supplementation on strength, body composition, muscular
endurance, power, agility, and vertical jump in resistance trained men -
J Int Soc Sports Nutr. 2016 Jun 2;13:24 - "Phosphatidic
acid (PA) is a lipid messenger that has been shown to increase muscle
protein synthesis via signaling stimulation of the mammalian target of
rapamycin (mTOR). MaxxTOR® (MT) is a supplement that contains PA as the main
active ingredient but also contains other synergistic mTOR signaling
substances including L-Leucine, Beta-Hydroxy-Beta-Methylbutyrate (HMB), and
Vitamin D3 ... participants were tested on one repetition maximum (1RM) leg
press strength (LP), 1RM bench press strength (BP), push-ups to failure
(PU), vertical jump (VJ), pro-agility shuttle time (AG), peak power output
(P), lean body mass (LBM), fat mass (FM), and thigh muscle mass (TMM) ...
There was a significant main effect (F(1,16) = 33.30, p < 0.001) for LBM
where MT significantly increased LBM when compared to the PLA group
(p < 0.001). Additionally, there was a significant main effect for LP
(F(1,16) = 666.74, p < 0.001) and BP (F(1,16) = 126.36, p < 0.001) where
both increased significantly more in MT than PLA group (p < 0.001). No
significant differences between MT and PLA were noted for FM, TMM, VJ, AG,
P, or PU"
- [Nutra
USA] - Note: Seems like you might have gotten the same
results with l-leucine (one of the ingredients in MaxxTOR®) alone. See
phosphatidic acid at Amazon.com,
HMB at Amazon.com
and
leucine products at Amazon.com.
- Enriching a protein
drink with leucine augments muscle protein synthesis after resistance
exercise in young and older men - Clin Nutr. 2016 Apr 30 -
"Maximizing anabolic responses to feeding and
exercise is crucial for muscle maintenance and adaptation to exercise
training. We hypothesized that enriching a protein drink with leucine would
improve anabolic responses to resistance exercise ... We conclude that
addition of Leucine to a sub-maximal PRO bolus improves anabolic responses
to RE in young and older men" - See See BulkSupplements Pure L-Leucine Powder (1 Kilogram).
- Protein Intake and
Muscle Health in Old Age: From Biological Plausibility to Clinical Evidence
- Nutrients. 2016 May 14;8(5) - "Older persons, in
particular, are at high risk of insufficient protein ingestion. Furthermore,
the current recommended dietary allowance for protein (0.8 g/kg/day) might
be inadequate for maintaining muscle health in older adults, probably as a
consequence of "anabolic resistance" in aged muscle. Older individuals
therefore need to ingest a greater quantity of protein to maintain muscle
function. The quality of protein ingested is also essential to promoting
muscle health. Given the role of leucine as the master dietary regulator of
muscle protein turnover, the ingestion of protein sources enriched with this
essential amino acid, or its metabolite β-hydroxy β-methylbutyrate, is
thought to offer the greatest benefit in terms of preservation of muscle
mass and function in old age"
- Medium-Chain
Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength
and Function in Frail Elderly Adults in a Randomized Controlled Trial - J
Nutr. 2016 Apr 13 - "Sarcopenia, the loss of
skeletal muscle mass, strength, and function, is common in elderly
individuals but difficult to treat
... The first group received a daily L-leucine (1.2 g) and
cholecalciferol (20 μg)-enriched supplement with 6 g medium-chain triglycerides
(TGs) (MCTs) (LD + MCT); the second group received the same leucine and
cholecalciferol-enriched supplement with 6 g long-chain TGs (LD + LCT); and the
third group did not receive any supplements (control). The supplement and oils
were taken at dinner, and changes in muscle mass, strength, and function were
monitored ... After 3 mo, participants in the LD + MCT group had a 13.1%
increase in right-hand grip strength (1.2 ± 1.0 kg,P< 0.01), a 12.5% increase in
walking speed (0.078 ± 0.080 m/s,P< 0.05), a 68.2% increase in a 10-s leg
open-and-close test performance (2.31 ± 1.68n/10 s,P< 0.001), and a 28.2%
increase in peak expiratory flow (53 ± 59 L/min,P< 0.01). No significant
improvements in muscle mass, strength, or function were observed in the LD + LCT
or control groups" - See
BulkSupplements Pure L-Leucine Powder (1 Kilogram).
- Note: If
5,000IU vit D = 125mcg = 0.125mg, then 20 mcg of cholecalciferol
(vitamin D3) is 800 IU by my math. - See
vitamin D at Amazon.com.
-
Medium-chain triglycerides - encyclopedia.com - "Medium-chain
triglycerides are found naturally in milk fat, palm oil, and coconut oil" -
See medium-chain
triglycerides at Amazon.com.
- Lean body
mass change over 6 years is associated with dietary leucine intake in an older
Danish population - Br J Nutr. 2016 Mar 16:1-7 - "Higher protein intake, and particularly higher leucine intake, is associated
with attenuated loss of lean body mass (LBM) over time in older individuals.
Dietary leucine is thought to be a key mediator of anabolism ... Dietary leucine
intake was assessed at baseline and after 6 years in men and women, aged 35-65
years, participating in the Danish cohort of the WHO-MONICA (Multinational
MONItoring of trends and determinants in CArdiovascular disease) study (n 368)
... Older participants in the highest quartile of leucine intake (7·1 g/d)
experienced LBM maintenance, whereas lower intakes were associated with LBM loss
over 6 years ... This study corroborates findings from laboratory investigations
in relation to protein and leucine intakes and LBM change"
- Leucine
partially protects muscle mass and function during bed rest in middle-aged
adults - Am J Clin Nutr. 2015 Dec 30 - "muscle
protein synthesis (MPS) ... leucine supplementation (LEU group: 0.06 g ∙ kg-1 ∙
meal-1) or an alanine control (CON group) during 14 d of bed rest ... Leucine
protected knee extensor peak torque (CON compared with LEU group: -15% ± 2% and
-7% ± 3%; group × time interaction, P < 0.05) and endurance (CON compared with
LEU: -14% ± 3% and -2% ± 4%; group × time interaction, P < 0.05), prevented an
increase in body fat percentage (group × time interaction, P < 0.05), and
reduced whole-body lean mass loss after 7 d (CON compared with LEU: -1.5 ± 0.3
and -0.8 ± 0.3 kg; group × time interaction, P < 0.05) but not 14 d (CON
compared with LEU: -1.5 ± 0.3 and -1.0 ± 0.3 kg) of bed rest. Leucine also
maintained muscle quality (peak torque/kg leg lean mass) after 14 d of bed-rest
inactivity (CON compared with LEU: -9% ± 2% and +1% ± 3%; group × time
interaction, P < 0.05)"
- Impact of
Leucine Supplementation on Exercise Training Induced Anti-Cardiac Remodeling
Effect in Heart Failure Mice - Nutrients. 2015 May 15 -
"Leucine supplementation potentiates the effects of
aerobic exercise training (AET) on skeletal muscle ... Leucine supplementation
potentiated AET effects on exercise tolerance, which might be related to its
recognized impact on skeletal muscle"
- Protein and
healthy aging - Am J Clin Nutr. 2015 Apr 29 - "The
potential benefits of young and middle-aged adults adopting a diet pattern
whereby adequate protein is consumed at each meal as a countermeasure to
sarcopenia are presented and discussed. For example, meeting a protein threshold
(~25-30 g/meal) represents a promising, yet still largely unexplored dietary
strategy to help maintain muscle mass and function. For many older adults,
breakfast is a carbohydrate-dominated lower-protein meal and represents an
opportunity to improve and more evenly distribute daily protein intake. Although
both animal and plant-based proteins can provide the required essential amino
acids for health, animal proteins generally have a higher proportion of the
amino acid leucine. Leucine plays a key role in stimulating translation
initiation and muscle protein anabolism and is the focus of ongoing research.
Protein requirements should be assessed in the light of habitual physical
activity. An evenly distributed protein diet provides a framework that allows
older adults to benefit from the synergistic anabolic effect of protein and
physical activity" - Note: I put a scoop of leucine into an empty
jelly jar with about a third cup of water and shake it then swill it every
morning just before breakfast. It's probably the worst thing you'll ever taste
but I'm convinced it works for preserving muscles.
- Leucine
amplifies the effects of metformin on insulin sensitivity and glycemic control
in diet-induced obese mice - Metabolism. 2015 Mar 19 -
"These data demonstrate that adding Leu to Met enables a
dose reduction of 66% with improved efficacy and of 83% with comparable efficacy
to standard metformin in diet-induced obese mice"
- Effects of
leucine-rich protein supplements on anthropometric parameter and muscle strength
in the elderly: a systematic review and meta-analysis - J Nutr Health Aging.
2015;19(4):437-46 - "It is concluded that leucine supplementation was found to
exert beneficial effects on body weight, body mass index, and lean body mass in
older persons in those subjects already prone to sarcopenia, but not muscle
strength" - Note: Here's what I take. I put a scoop and a half of
leucine in about a half cup of water in a small jelly jar and shake it and swill
it. It's probably the worst think you could taste:
Serious Nutrition Solutions Leucine - 500 Grams
at Amazon.com
 .
- The
effectiveness of leucine on muscle protein synthesis, lean body mass and leg
lean mass accretion in older people: a systematic review and meta-analysis -
Br J Nutr. 2014 Sep 19:1-10 - "These findings suggest
that leucine supplementation is useful to address the age-related decline in
muscle mass in elderly individuals, as it increases the muscle protein
fractional synthetic rate"
- Leucine supplementation of
a low-protein mixed macronutrient beverage enhances myofibrillar protein
synthesis in young men: a double-blind, randomized trial - Am J Clin Nutr.
2013 Nov 27 "40 men (21 ± 1 y) completed unilateral
knee-extensor resistance exercise before the ingestion of 25 g whey protein
(W25) (3.0 g leucine), 6.25 g whey protein (W6) (0.75g leucine), 6.25 g whey
protein supplemented with leucine to 3.0 g total leucine (W6+Low-Leu), 6.25 g
whey protein supplemented with leucine to 5.0 g total leucine (W6+High-Leu), or
6.25 g whey protein supplemented with leucine, isoleucine, and valine to 5.0 g
total leucine ... A low-protein (6.25 g) mixed macronutrient beverage can be as
effective as a high-protein dose (25 g) at stimulating increased MPS rates when
supplemented with a high (5.0 g total leucine) amount of leucine. These results
have important implications for formulations of protein beverages designed to
enhance muscle anabolism"
- Leucine
supplementation of a low-protein mixed macronutrient beverage enhances
myofibrillar protein synthesis in young men: a double-blind, randomized trial
- Am J Clin Nutr. 2013 Nov 27 - "myofibrillar protein
synthesis (MPS) ... A low-protein (6.25 g) mixed macronutrient beverage can be
as effective as a high-protein dose (25 g) at stimulating increased MPS rates
when supplemented with a high (5.0 g total leucine) amount of leucine. These
results have important implications for formulations of protein beverages
designed to enhance muscle anabolism" - [Nutra
USA] - Note: That's about what I take per day in the one heaping scoop.
It's got to be the worst tasting substance in the world. I put the scoop in a
small jar with about a third cup of water, shake it and swill in then rinse the
jar a couple more times to get it all.
- Whey protein
supplementation during resistance training augments lean body mass - J Am
Coll Nutr. 2013 Apr;32(2):122-35 - "Compared to soy,
whey protein is higher in leucine, absorbed quicker and results in a more
pronounced increase in muscle protein synthesis ... randomized
non-resistance-trained men and women into groups who consumed daily isocaloric
supplements containing carbohydrate (carb; n = 22), whey protein (whey; n = 19),
or soy protein (soy; n = 22) ... Lean body mass gains were significantly (p <
0.05) greater in whey (3.3 +/- 1.5 kg) than carb (2.3 +/- 1.7 kg) and soy (1.8
+/- 1.6 kg). Fat mass decreased slightly but there were no differences between
groups. Fasting concentrations of leucine were significantly elevated (20%) and
postexercise plasma leucine increased more than 2-fold in whey. Fasting leucine
concentrations were positively correlated with lean body mass responses"
-
Similar
effects of leucine rich and regular dairy products on muscle mass and
functions of older polymyalgia rheumatica patients: a randomized crossover
trial - J Nutr Health Aging. 2011;15(6):462-7 - "Patients performed as many stand ups as possible twice a day after which
they ingested a regular (Control) or a whey protein enriched dairy product
with high leucine content (Test). The 8-week intervention periods were
separated by a 4-week wash-out ... The 16-week home-based post-exercise
supplementation resulted in a 1.8% increase (p = 0.052) in lower limb muscle
mass. Walking speed (+5.3%, p = 0.007) and chair stand test performance
(-12.2 %, p < 0.001) were also improved. Furthermore, a tendency for
increased jump power (+3.0%, p = 0.084) was observed. However, significant
and consistent differences were not found in the changes of muscle mass
indices or muscle functions between supplements, but the test supplement
tended to prevent accumulation of body fat. Conclusion: A low intensity home
based exercise program combined with post-exercise milk protein
supplementation is feasible despite some gastrointestinal complaints and
seems effective in improving the muscle mass and functions of older persons
with a inflammatory disease. Further studies are needed to establish,
whether and to what extent the use of leucine-enriched whey products prevent
or treat age-associated sarcopenia and whether they are superior to the
present commercial milk products"
- Leucine
and {alpha}-Ketoisocaproic Acid, but Not Norleucine, Stimulate Skeletal
Muscle Protein Synthesis in Neonatal Pigs - J Nutr. 2010 Jun 9
- Long-term leucine supplementation does not increase muscle mass or strength
in healthy elderly men - Am J Clin Nutr. 2009 Mar 25
-
A high proportion of leucine is required for optimal stimulation of the rate
of muscle protein synthesis by essential amino acids in the elderly - Am
J Physiol Endocrinol Metab. 2006 Feb 28
-
Amino acids and muscle loss with aging
- J Nutr. 2006 Jan;136(1):277S-80S - "Recent data
suggest that excess leucine may be able to overcome this age-related
resistance of muscle proteins to leucine. For this reason, long-term
essential amino acid supplementation may be a useful tool for the prevention
and treatment of sarcopenia, particularly if excess leucine is provided in
the supplement"
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