When should I take it? | Leucine

When should I take it?

When supplementing with leucine, the time of intake also plays a special role. This is especially the case when leucine is used as a dietary supplement in sports. With the mode of action of leucine in mind, it makes sense that leucine should be taken before the physical effort.

The reason for this is to protect the glucose and amino acid stores, which empty quickly during exertion. Conversely, however, the more carbohydrate-rich food is taken before training, the lower the required dose of leucine. As a guideline, 5-10g of leucine before intensive training units can be given here. To promote anabolism, another 5-10g of leucine can be taken after training. A distribution of the leucine dose over the day does not lead to the desired success according to various studies.

Dosage

The dosage of leucine depends on the intended use of the amino acid. Since leucine is an essential amino acid, certain amounts must be taken in with the diet anyway. Normally the body needs about 1.2kg of leucine per day.

This results in the following dosage options when leucine is used as a supplement: Training days: 2-3g leucine for very intensive training or increased stress: max. 10g as single dose (guideline o,1g/kg body weight) Basically, at the beginning of a supplementation with leucine not the direct full dose should be taken, but the body slowly gets used to the additional administration of leucine. This has the purpose of avoiding possible side effects, such as gastrointestinal complaints.

To strengthen and support the effect of leucine, it is recommended to combine it with other supplements. These include vitamin B6 and creatine in addition to the other BCAA’s.

  • Days off: 1g Leucin
  • Training days: 2-3g leucine
  • For very intensive training or increased stress: max. 10g as single dose (guideline o,1g/kg body weight)

Side effects

Side effects when using amino acids such as leucine are very rare. This is because amino acids are substances that the body needs anyway. Nevertheless, before taking leucine you should consider a few things to prevent potential side effects: Interactions with other drugs.

Under certain circumstances, the simultaneous administration of leucine and drugs can reduce or increase their effect (for example, when taken simultaneously with insulin, levodopa or glimepriden) Leucine should be taken in a slow increase in dose to allow the body to adjust to it. For people with a sensitive gastrointestinal tract, the administration of leucine after meals is recommended. These include hypersensitivity, an existing pregnancy or liver dysfunction In principle, it should always be clarified before taking the dose is appropriate and whether the general state of health and age of a supplementation allow.

  • Interactions with other drugs.Under certain circumstances, the simultaneous administration of leucine and drugs can reduce or increase their effect (for example, when taken simultaneously with insulin, levodopa or Glimepriden)
  • Leucine should be crept in, that means a slow increase of the dose, so that the body can better adapt to it
  • For people with a sensitive gastrointestinal tract, the administration of leucine after meals is recommended
  • Some circumstances represent a contraindication to the intake of leucine. These include hypersensitivity, an existing pregnancy or liver dysfunction