Leucine is an essential branched-chain amino acid (BCAA) that must be obtained through diet. Its key roles include:
Stimulating muscle protein synthesis through mTORC1 pathway activation
Supporting exercise recovery by reducing muscle breakdown
Maintaining metabolic balance via glucose metabolism and energy production
Aiding blood sugar regulation through insulin modulation
Rich dietary sources: meat, poultry, fish, eggs, dairy products, soybeans, nuts, seeds.
Low leucine levels may lead to: impaired muscle growth, slower recovery, reduced exercise performance, and disrupted glucose metabolism.