Leucine is an essential amino acid that plays a key role in muscle protein synthesis. It’s also known as the “anabolic trigger” because it activates key enzymes involved in muscle growth.
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So if you’re looking to build muscle, make sure you’re getting enough leucine in your diet.
10 Foods High in Leucine
1. Eggs
One large egg contains about 1 gram of leucine. Eggs are also a good source of high-quality protein, which is important for muscle building.
2. Milk
A cup of milk contains around 0.8 grams of leucine. Milk is also a good source of calcium, which is needed for strong bones.
3. Chicken
One ounce (28 grams) of chicken breast contains about 0.5 grams of leucine. Chicken is also a good source of niacin, phosphorus, and selenium.
[ Read: 10 Best Foods Rich in Selenium ]
4. Beef
One ounce (28 grams) of beef chuck contains about 0.5 grams of leucine. Beef is also a good source of iron, zinc, and B-vitamins.
5. Fish
One ounce (28 grams) of tuna fish contains about 0.4 grams of leucine. Fish is also a good source of omega-3 fatty acids, which are important for heart health.
6. Soybeans
One cup (172 grams) of cooked soybeans contains around 2 grams of leucine. Soybeans are also a good source of fiber and B-vitamins.
7. Lentils
One cup (198 grams) of cooked lentils contains about 1.8 grams of leucine. Lentils are also a good source of fiber, iron, and potassium.
8. Peanuts
One ounce (28 grams) of peanuts contains about 0.5 grams of leucine. Peanuts are also a good source of niacin and magnesium.
[ Read: 10 Foods That Are High in Niacin ]
9. Brown Rice
One cup (195 grams) of cooked brown rice contains about 0.4 grams of leucine. Brown rice is also a good source of fiber and manganese.
10. Whole Wheat Bread
One slice (28 grams) of whole wheat bread contains about 0.3 grams of leucine. Whole wheat bread is also a good source of thiamin, niacin, and iron.
Leucine is an essential amino acid that plays a key role in muscle protein synthesis. If you’re looking to build muscle, make sure you’re getting enough leucine in your diet by including these 10 foods in your meals and snacks.
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