L-LEUCINE BENEFITS - WHAT DOES LEUCINE DO?
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- Опубліковано 21 вер 2024
- Leucine is an amino acid with powerful muscle building properties, due mainly to the role it plays with mTOR. In this video you'll learn about the benefits of supplementing L-Leucine and the top foods which contain Leucine.
I’m sure you are familiar with protein and just how important it is… people often say things like, proteins are the building blocks of the body.
In reality though, the true building blocks of the body are what the protein is actually made up of, which is a selection of various amino acids. All of these amino acids serve different purposes within the body.
Because of this, in order for a food to be considered an adequate protein source , a food needs to contain all nine of the essential amino acids necessary for the dietary needs of humans or other animals
As I said each of these essential amino acids has a different function in the body….. so what would happen if you were to cherry pick the amino acid with the greatest benefits to muscle gain, and supplement with that.
Then, you’d be supplementing Leucine, part of a family of three, known as the branched chain amino acids.
Although you will sometimes hear about people supplementing with BCAAs, many studies have actually shown leucine is so beneficial, that it is better to supplement with just leucine, versus a mix of the three BCAAs
This is why it is sometimes referred to as the 'main' amino acid due to the most popular benefit of BCAAs (muscle building) being mostly due to leucine.
Leucine activates the mTOR pathways, which then induces muscle protein synthesis aka the building of muscle.
Think of mTOR as the amino acid sensor of the cell. mTOR is sensitive to leucine concentrations.
Decreasing leucine concentrations signal to mTOR that there is not enough dietary protein present to synthesize new skeletal muscle protein and it is deactivated.
As leucine concentrations increase, it signals to mTOR that there is sufficient dietary protein to synthesize new skeletal muscle and mTOR is activated.
While the other two BCAAs do also activate mTOR, they are much weaker than leucine in doing so (and as such, 5g of leucine will be more effective than 5g mixed BCAAs).
When a food contains enough of all of the amino acids which we can only get through diet, it is said to be a complete protein source. But since these foods just need to meet certain minimum amino levels, they all have different levels of the different amino acids.
This is why a gram of ‘protein,’ can mean something different depending on its source
As an example, to be considered a complete protein , a food needs a minimum of just 7 mg of Tryptophan but it needs a minimum of 55 mg of leucine per gram of protein.
This also means that while a gram of protein from one source may have 55mg of leucine, a gram of protein from another source could have 85 mg of leucine.
The man knows his stuff!
This channel is underrated
And tha's why it's so good.
Brilliant video. Very informative and simply for the average joe who doesn’t have a science degree to follow. Well done
i get 12510mg of leucine per 2000cal of my meal replacement shake :) ( not a supplement ) and i have 3500kcal of it every day and i get no muscle pains cramps or anything and strength is always rising ,people need to be educated on this amino acid more in the workout community
Still taking it? If so how are you doing now
@@ItsLotto fine thanks. BTW I intake huel shakes
meal replacement shake lol eat real food
@@rugdoc97 not always possible all day. And huel is real food
gave you a sub brother! Love these videos man! Keep them coming. The information is great, and I actually watch a lot of videos like these on the daily lol. Very professional :)
thanks man! just gave you a sub!
Great and Dorian has a great voice. Talk at a speed where I can understand.
Awesome video man! Always watch this when I get an urge to supplement with a new product and this has benefitted me greatly!👍 These videos are a supplement themselves because i gain muscle mass and strength in the long run by implementing this knowledge! Keep up the great work👌
Thank you for the video. Good stuff!
Only 1 thing. The music i kinda distracting and high compared to the talking. It make it hard to concentrate
You deserve 1 million subscribers
Keep goin you are helping a lot of people
It's 2020, I'm going through loads of your videos and I absolutely LOVE your channel!
But God, these old videos with lyrics at the back, they are so hard to focus on.
First time here and subed 👏👏👏 simple and easy to understand,great job brother
Very helpful informations about the protein sources of leucine.
good info but the music is really distracting from what's being said
Nice video bro and really a lot of value in all the videos in the Chanel, I have a question because I tried googling it but is so confusing , what is the difference of Leucine and L-Leucine?
and if L-Leucine is part of Leucine how many grams of L-Leucine in it ? and thank you in advance =)
just subbed, you are the asap science of getting big
Great video man, just subbed
Awesome Thanks for the tips! GOD BLESS
Should we add more plane leucine powder in our Whey Protein?
I do and it seems to work very well with my results.
Many thanks for this very informative video.
So many people are unaware of this its unreal!
Sick video Bro, I think Leucine is definitely coming onto the scene more now.
What program did you use to edit the vid??
Just subed GEEZZ.
VideoScribe I think
really good informative video but the music is distracting
You are my personal hero. Subbed. I always thought vegan and vegetarians have a hard time, but it seems that the best leucine sources are plants. Lol.
yes ,i have huel " powdered food " and it has a LOT of leucine and its all plant based powder
@@girlsdrinkfeck can you tell me more about your diet and the success you've had with it?
Thanks for the video.
Is the mTOR signaling for muscle synthesis goes only for skeletal muscles or also to skin, tendons, ligaments...? Please does anybody knows?
In this study, we investigated the function of mTORC1 in tendon development by conditionally removing Raptor or Tsc1, either to inhibit or activate mTORC1 signaling, respectively, in tendon cells. Loss of mTORC1 activity by Raptor deletion markedly decreased tendon thickness while maintaining tendon cell number, suggesting defects in tendon maturation. By contrast, activation of mTORC1 signaling in tendon cells by Tsc1 deletion did not affect tendon thickness but increased tendon cell number and proliferation. In addition, loss of Tsc1 in tendon cells was associated with disorganized collagen fibers and neovascularization. Both loss- and gain-of-function mouse models exhibited severe defects in collagen fibril maturation, suggesting that precise regulation of mTORC1 signaling is critical for collagen fibrillogenesis. *Overall, our studies reveal a critical role for mTORC1 signaling in regulating postnatal tendon development.*
www.nature.com/articles/s41598-017-17384-0
MTOR pathways effect all sorts of cell growth, people on youtube mostly only talk about muscles though.That last one was about tendons, this next one is about skin. www.nature.com/articles/ncomms13226
*These findings highlight a fundamental role for mTOR in epidermal morphogenesis that is regulated by distinct functions for mTORC1 and mTORC2.*
love the information you're providing in your videos! great stuff! ive subscribed
dang quality info!!!
Very nicely explained 👍👌👍
May I know the sound track name please...I liked it
I learn more from your videos than school! And you’re also Canadian j believe! Cheers bro! Keep the videos coming!
Loving the support bro! And yeah Canadian 💪More videos incoming !!
😍🇨🇦😍🇨🇦
eggs are just behind soybeans at 86mg per gram of protein. so go for eggs, which are inexpensive and filled with more complementary nutrients.
great video, but for feedback, I'd dial back that background music a smidge.
Just subbed man, super informative stuff!
Thank you so much very helpful🙏👏👍
I’m more interested in Leucine ability for fat oxidation without activating mTor
Very nice information thanks
Subbed dude very cool videos man supporting !
Nice video; enjoyed watching. Thumbs-up!
Good info. Keep it up! 👌
Thank you for the education
Thanks for making this
subbed!!cool channel I love the leucine on nitro tech at the moment glad that has leucine in it 💪
How much grams of leucine does one have to consume daily for optimal muscle growth? Is there a study on that?
fangdrag 10grams
Very clear and amusing 👍🏿
Great vids thank you!
How does this impact autophagy and longevity? How can we balance the benefits of leucine with the benefits of autophagy?
I would say alternate extended fasting periods (24-72 hour fasts), with re-feed days where you pound your leucine.
I wish you could be our school teacher 😍😍😍
why is it better to take by itself instead of with the chain of Valine and Isoleucine? Do they deplete its absorption?
If someone was missing the amino acid Leucine, what genetic condition do you think they would have?
Ryan Bloomfield I’m bad at riddles
Wish you would link the research papers in here ...
Ok so what if you did a south beach diet for a week followed by 3 day fast followed by Adkins diet? Would this not be the perfect combination? You’re loading up on things that help elevate ketosis under the fasting while reducing actual glucose already prepping your body for ketosis prior to the fast. Then the Adkins after the fast helps your body readjust to food intake following the fast.
All I can seem to find for Leucine supplements is L-leucine. Although Leucine and L-leucine are different molecules, will taking L-leucine provide the same/similar effects, interactions?
have u red resarch about baking soda effects on workout? @dorianwilson
should make a video about that. its a common supplement cheap and avilable to all but not known
That gene also ages someone more rapidly when it’s activated.
Yep.Yet we need some mTor to keep muscle as we age.BCAA supps are bs.Actually not good at all unless the whole protein is there.
I think isoleucine reverses it, and actually might turn your yellow marrow in your long bones back to red marrow. If you are taking isoleucine by itself that is. There's like 0 research on this but isoleucine is required for oxygen to flow through hemoglobin so it is vital and I do see research for it to be a revitalizer amino acid while leucine signals for bone hardening. From what I can see leucine signals bmp-4 which is bone valine signals bmp-2 which is cartilage and isoleucine which is bmp-7 and you can find isoleucine in fetal (baby marrow) but not adult marrow so you may need isoleucine playing the metabolic role in order to get the proper effects of all of these. If you look at the food we eat it is always high in leucine other than valine and isoleucine so leucine is always playing a small metabolic role our whole lives which I think, is why there are things called old man strength. Because the leucine is making the bones harder, but since you aren't helping your yellow marrow at all, it is considered aging
Mtorc doesn't age you just allows for more free radicals to attack you which could end your life faster
You can balance the benefits of increased leucine intake vs any aging promoting drawbacks of that gene…by alternating leucine intake days with extended fast days. If you take day a 24-72 hour fast every week, you’ll be increasing the genes that activate longevity and slowing down the aging process.
So does Leucine directly help build muscle, or is it Leucine activating mTOR that causes the increase in muscle? I know if you are lacking one amino during protein synthesis, production will stop. That is why I am wondering why I would specifically only want to supplement with Leucine, and not just supplement all of my amino acids. I have even seen videos on UA-cam explicitly saying to not take amino acids, and only supplement leucine. Anyways great video! Hopefully, you can help me out!
Ryan_WB Leucine plays one of the bigger roles, but as long as you are getting enough protein you should be fine. Some proteins have a bit less leucine as I said, but overall adding extra seems to be a choice, depends how serious you are about tiny benefits
Ryan_WB and also say you’re only taking 5g of BCAAs that’s much less leucine than 5g of just leucine
If there is a malfunctioned in your 1hnfbeta gene can L_ leucine help if taken with benfiomine ?
If you are taking already whey protein can you take leucine supplements to ?
Joran Brandi yes
DUDE I LOVE YOU
Thanks for all the positive comments :) You're pretty great yourself!
The human body is truly fucking insane. All these components telling eachother what to do and what not to do based on intake which occurs EVERY DAY FOR OUR ENTIRE LIVES..I can’t wrap my head around any of it it’s just incredible.
Correct in theory if you have the perfect balance if should fire like rockets.. but one thing out and your like a zombie
What protein sources?
Great video bro seen ur comment on my page just subbed h number 55
subbed back!
subbed and liked bro
If you consume collagen peptides with meat or other full amino source does it become a complete protein?
Meat is a complete protein
Is lucine increase insulin levels during workout
Can we add leucine to bcaa powder to get more leucine? 😀 What do you recommend
its like the other kind of BCAA called 4:1:1
Hello sir
What is the best time to use leucine intraworkout or after the workout as i take 5gms of glutamine post workout wid whey protein. .??
karan Bana before and after your work out.
What is the song used?
Okay theres increase in strength. What about muscle mass?
Wait so BCAA’s aren’t a scam like half the people I know have told me?
BCAA supplements I should say*
@@brandanmentch If I sell you water pills, I mean technically its not a scam, water is necessary to survive. The scam part is that there is no benefit to taking mixed BCAAs on their own. The only viable time I was able to found where BCAAs might be better than whole protein is a minor benefit to drinking them DURING a long workout. Simply because they are faster acting and easier to drink than a thick protein shake. This effect was more measurable in new lifters. Of the 3, Leucine is the most effective one, so some research indicates you might be better off just taking leucine vs mixed BCAAs. Either way though, if you eat enough of the right proteins, the benefit of powdered leucine or mixed BCAAs reduces to only the ease of taking the during long workouts...
Dorian Wilson ah I see, I respect and appreciate your effort to explain it to me not only in the vid but in your reply bro. So is there any Leucine based supplements out there? Or should I just get my intake from my diet and whey protein? I read whey has a significant source of it and so does chicken (which is like 70% of my diet lmao)
Brandan Mentch exactly , so you should be ok with just your diet I would think. But if you ever start a particularly intense training cycle or a cut, and think you wanna add in some extra, I would buy the bulk powder from an online source, don’t pay for all the frills :p
the reason people supplement with bcaas and pure leucine is because increasing just leucine will increase the oxidation rate of the two other bcaas, isoleucine and valine. check out things MAP or perfect aminos which have a net utilization rate of 99% being turned into body proteins and you will see you actually need all essential amino acids in the right ratio.
👏🏻👏🏻👏🏻
Beautiful
😍😍😍
Many studies are skewed based on funding bias. Please provide study citation.
basic facts about nutrients found in food and the brain body effects can be found without any corporations funding the video ,anywhere at basic college levels of education this info can be found , this is not a commercial funded by glaxo smith cline just a video on amino acids for health benefits. you can look up peer reviewed papers on all amino acids if you like not hard to find .
So ? Did you answer the question? What does it do?
Gregg Baker watch the video
Pumpkin seeds come with anti-nutrients. Soy has endocrine disruptors. You are not taking other variables into account.
When should it be used? (Leucine)
after workout
Mister Sister Fister during workout 🏋️♀️
What's up great video let's support each other
yes for sure!
Music too loud
The music is unnecesarry.
But whey protein has L leucine in it why do we have to supplement it seperatly?
Because the other amino acids will be competing with each other and will slow down the digestion of leucine.
The guy talks so slow I had to put the speed of the video to 1.5 speed.
Robby same lmaooo
For us when English is a second language is great 👍
Hmm i see some ADHD signs here😂 because i have and i put all videos in the maximum speed!
symproms? lol😂
P90x brought me here
This video probably contains good information but this mic is annoying the hell out of me. It needs a pop filter. Or just don't talk directly into it... Every time you say a P, B, T or D the air from your mouth enters the mic and makes this very annoying, unprofessional sound. That combined with the obvious fact that you didn't draw the video kinda makes it sketchy and doesn't feel trustworthy. I'm sure that's not the case, but I'm just keeping it real.
imgur.com/gallery/BU8YJ03
socialblade.com/youtube/compare/%20censtudios/dorian%20wilson
The song had stolen the show
I eat farts, don't that have lucien?
way too complex unnecesarily explained.
You need to clear your throat
This video is low key throwing shade at herpes carriers lmao.
02570 Lisandro Meadow
Is lucine increase insulin levels during workout
no its not