Time 4 Whey Professional – L-Leucine

Leucine is an essential amino acid which is important for muscle protein synthesis and many other functions, including the regulation of blood-sugar levels, growth and repair of muscle and bone tissue, growth hormone production, and wound healing. It also prevents the breakdown of muscle proteins after trauma or severe stress and can enhance elements of athletic performance, including strength, endurance and power.

So important is leucine, that the World Health Organization and International Institute of Sport’s Nutrition both issue guidelines regarding how much of this amino acid we should consume.

The World Health Organization states that healthy adults should obtain 18 mg of leucine per pound (39 mg per kg) of body weight per day. This equates to approximately 3.1 grams for a 175-pound (80-kg) person. However, it is important to understand that this is the minimum required to maintain health, not the amount required by individuals wishing to optimise muscle mass.

The International Institute of Sport’s Nutrition’s latest position stand on protein and exercise states that rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating muscle protein synthesis. The authors suggest that 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). Time 4 Whey Protein Professional provides 3.5 grams of leucine per 30g serving.