Leucine
Among the amino acids that are said to be necessary for muscle synthesis
Leucine is one of the branched-chain amino acids whose effects are attracting particular attention.
Leucine has an isobutyl group in the side chain
One of the essential hydrophobic amino acids
It is classified as a branched chain amino acid (BCAA).
Leucine has the highest daily requirement of amino acids,
Since many foods are contained, it is not possible to eat a normal diet.
It is said that it is hard to run out.
Muscle synthesis and breakdown
By repeating synthesis and decomposition of muscle
It is known to maintain and increase.
However, this balance is lost
When only muscle breakdown is accelerated,
Muscle thinning, decreased basal metabolism
Deterioration of physical function (sarcopenia), etc.
May cause.
One of the causes of imbalance is
“Protein deficiency", “decreased digestive and absorptive capacity"
For example, “stress".
Muscle synthesis and leucine
For normal muscle protein synthesis
It is essential to supply amino acids as a material to muscles.
In particular, leucine is not only an essential amino acid,
It is also said to have a function of regulating protein metabolism.
Leucine is involved in intracellular protein synthesis
Activates the enzyme complex mTOR (mammalian target of rapamycin) and
It is known to act as a factor that promotes protein synthesis.
In addition, mTOR activity also acts as an inhibitor of proteolysis.
On the other hand, it is secreted by stress
The adrenocortical hormone “glucocorticoid" is
To suppress the action of mTOR
By being stressed
It is believed that protein synthesis is impeded.
Leucine and its metabolite HMB
Strenuous exercise can damage muscle fibers.
The function of repairing the damage is
Metabolized and synthesized in the body from leucine
It is “β-hydroxy-β-methylbutyrate (HMB: β-hydroxy-β-methylbutyrate)".
It has been reported that about 5% of leucine ingested is converted to HMB.
This HMB has “suppress muscle damage during exercise" and
“Increase muscle mass (promote muscle synthesis)"
It is said to have a function and has been attracting attention recently.
Foods high in leucine
Cashew nuts
broccoli
spinach
Asparagus