What is Leucine?
Leucine is an essential amino acid that plays a critical role in muscle protein synthesis and repair, energy production, and regulation of blood sugar levels. It is one of the three branched-chain amino acids (BCAAs), along with isoleucine and valine, and is particularly important for athletes and individuals engaged in intense physical activities. The body cannot produce Leucine, it must be obtained through the diet.
Benefits of Leucine
Muscle Protein Synthesis: Essential for building and repairing muscle tissue.
Energy Production: Helps produce energy during exercise.
Blood Sugar Regulation: Aids in maintaining normal blood sugar levels.
Wound Healing: Supports tissue repair and wound healing.
Growth and Development: Important for overall growth and development.
Daily Recommended Value (DRV) for Leucine
The DRV for Leucine is approximately 42 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:
42 mg x 70 kg = 2,940 mg per day
Foods High in Leucine
Here are some foods rich in Leucine along with their approximate Leucine content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (2,940 mg per day).
Top Sources of Leucine for Carnivores
Chicken Breast
Leucine content: 3,600 mg per 100g
% of Daily Need: 122%
Beef
Leucine content: 3,200 mg per 100g
% of Daily Need: 109%
Tuna
Leucine content: 2,900 mg per 100g
% of Daily Need: 99%
Turkey
Leucine content: 1,900 mg per 100g
% of Daily Need: 65%
Eggs
Leucine content: 1,090 mg per 100g
% of Daily Need: 37%
Top Sources of Leucine for Vegans
Spirulina
Leucine content: 4,600 mg per 100g
% of Daily Need: 156%
Peanuts
Leucine content: 1,680 mg per 100g
% of Daily Need: 57%
Almonds
Leucine content: 1,490 mg per 100g
% of Daily Need: 51%
Hemp Seeds
Leucine content: 1,300 mg per 100g
% of Daily Need: 44%
Oats
Leucine content: 1,270 mg per 100g
% of Daily Need: 43%