Your Cartbodybuilding supplements cart image   Items: 0   Total: $0.00   Checkout bodybuilding supplements checkout image

Home :

Leucine dosing limits

Posted in..: Research & Development
By Dwayne Jackson
Jan 7, 2013
Email this article  Printer friendly page  Bookmark this article

Leucine, an essential and branched chain amino acid, has been recently shown to play a pivotal role in turning on protein synthesis, especially after resistance exercise.
Nytrowhey Ultra Elite
more info about Nytrowhey Ultra Elite
Although leucine makes up only a fraction of the body's proteins, its levels are known to decline by about 30% during strength training and 11 to 33% during fat burning cardio sessions (i.e., aerobic exercise), making leucine a "must have supplement" for athletes.

Although the recommended dosing of leucine varies from study to study, it is reported that supplementation with leucine at 50 mg/kg bodyweight (split into two doses and taken immediately before and after exercise) prevents the decrease in blood levels during intense strength training. However, most athletes report taking much larger doses based on a "more is better" mentality and shotgun approach to supplementation. As with most supplements, throwing caution to the wind is not the safest or economical means to muscular development. Nevertheless, in a recent registered clinical trial, published in the American Journal of Clinical Nutrition, researchers sought to determine the safe tolerable upper limit for leucine intake in healthy adults aged 20 to 35 years old. Subjects were given graded increases in leucine intake from 50 mg/kg/day up to 1250 mg/kg/day and based on blood and urinary analysis the researchers concluded that 500 mg/kg/day was the safe upper limit.

Elango R, Chapman K, Rafii M, Ball RO, Pencharz PB. Determination of the tolerable upper intake level of leucine in acute dietary studies in young men. Am J Clin Nutr. 2012 Oct;96(4):759-67. Epub 2012 Sep 5.

Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.

Return to Top   Report Site Errors  Click Here for Important Safety Information

More Ways to Score Deals & Discounts Site Links Store Links Content Links

Best Discounted Bodybuilding and Nutritional Supplements! - Lowest Price Bodybuilding and Nutrition Supplements!
Copyright © ProSource Performance Products, Inc. All rights reserved.
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service