Leucine

amino_acid

Most effective mTOR activator; concentrated in whey protein and milk

Food Sources

Foods that contain Leucine.

Seaweed
Seaweed is a rich source of branched amino acids such as leucine, directly implicated in muscle growth and prevention of sarcopenia
Source: Nutrition, Food and Diet in Ageing and Longevity
Plant protein
Plant protein has less of the essential amino acids methionine, lysine, and tryptophan, potentially leading to reduced protein synthesis; overall quality is significantly lower than animal products
Source: Outlive

Health conditions that Leucine may influence, based on research.

Sarcopenia
Seaweed is a rich source of branched amino acids such as leucine, directly implicated in muscle growth and prevention of sarcopenia in ageing population
Source: Nutrition, Food and Diet in Ageing and Longevity

How Leucine works at a cellular level.

PromotesmTOR Activation
May be the most effective mTOR activator
InhibitsmTOR Suppression
The leucine content of a complete meal directs peak activation of mTORC1; leucine activates mTOR rather than inhibiting it
PromotesStimulates Muscle Protein Synthesis
Co-ingestion of 2.5 g leucine with 20 g casein proteins led to 22% higher muscle protein synthesis rate compared with casein alone (Wall et al. 2013); Leucine, an essential amino acid, has a direct stimulating effect on mTOR and is proposed as a key amino acid in muscle anabolism; Glucose and amino acids (e.g. Leucine) regulate nutrient-dependent miRNA related to muscle maintenance.
PromotesImproves insulin sensitivity
Leucine contributed to health-span by improving glucose metabolism through promoting glucose uptake in muscles via PI3K and protein kinase C pathways
PromotesReduces body weight
Leucine reduced body weight by increasing leptin secretion and decreasing food intake (Valerio et al. 2011)
PromotesTOR-S6K pathway activation