15 aliments alts en leucina

15 foods rich in leucine to boost protein synthesis and muscle growth

Leucine is an essential branched-chain amino acid (BCAA) with a key role in muscle protein synthesis (MPS) and in the activation of the mTORC1 pathway, responsible for cellular anabolism. Consuming foods rich in leucine accelerates recovery after training, helps preserve lean mass and is useful in aging, sarcopenia and strength training.

According to Wilkinson, Hossain, Hill, Phillips, Crossland, Williams, and Atherton (2013), leucine acts as a nutritional signal capable of activating mTOR independently of other amino acids, initiating protein synthesis after ingestion.
Source: The Journal of Physiology (2013)

Gorissen & Witard (2018) highlight that dairy and meat proteins have the greatest anabolic potential, followed by soy as the best vegetable alternative.
Source: Proceedings of the Nutrition Society (2018)

Main benefits of leucine

  • Activates mTORC1 and initiates protein synthesis
  • Stimulates the growth and maintenance of skeletal muscle
  • Reduces muscle degradation and promotes recovery
  • Improves protein balance after strength training
  • Important against sarcopenia in older adults (Rondanelli 2021)

15 foods high in leucine

Leucine content of foods and comparison with whey protein

To better understand the anabolic potential of each food, the approximate amount of leucine per 100 g is shown below. This information helps calculate what volume of food is needed to reach the estimated threshold of 2–3 g of leucine per meal , necessary to stimulate protein synthesis through mTOR activation.

Leucine table (g/100 g):

  • Whey protein (isolated) : 8–11 g
  • Parmesan cheese : 3.3 g
  • Cooked edamame : 2.3 g
  • Cooked chicken : 1.7 g
  • Cooked beef : 1.7 g
  • Cooked tuna : 1.7 g
  • Cooked turkey : 1.6 g
  • Cooked salmon : 1.6 g
  • Almonds : 1.5 g
  • Pine nuts : 1.5 g
  • Whole eggs (≈2*) : 1.1 g
  • Cooked beans : 1.1 g
  • Greek yogurt : 0.85 g
  • Tofu : 0.7 g
  • Cooked lentils : 0.7 g
  • Cooked quinoa : 0.7 g
  • Milk : 0.30 g

*100 g of egg is equivalent to approximately 2 units.

Whey protein clearly stands out for its leucine density , being the most concentrated source: a standard dose of 25–30 g of whey provides 2–3 g of leucine , sufficient to optimally activate mTOR and maximize protein synthesis. To achieve the same amount with whole foods, approximately 150 g of chicken/beef/fish , 5 eggs , 75 g of parmesan , or 300–400 g of legumes or grains are needed.

How to get enough leucine per day

Most literature shows that the anabolic threshold is approximately 2–3 g of leucine per meal to maximize protein synthesis.

Menu ideas:

  • Breakfast: Greek yogurt with almonds and oats
  • Post-workout: Whey smoothie with banana
  • Lunch: Chicken breast with quinoa and edamame
  • Dinner: Salmon with lentils and broccoli

For older adults, more protein may be necessary to overcome anabolic resistance (Rondanelli 2021).

Leucine for muscle growth

Summary

Benefit Why is it key?
mTOR activation Initiates muscle protein synthesis
Recovery Improves regeneration after training
Preservation of muscle mass Reduces catabolism
Performance Supports strength gain and hypertrophy

Leucine is one of the most effective nutritional elements for stimulating muscle protein synthesis. A diet rich in animal protein, soy, and nuts can facilitate optimal intake to improve muscle health, performance, and recovery.

Main references on leucine and protein synthesis

  1. Wilkinson DJ., Hossain T., Hill DS., Phillips BE., Crossland H., Williams J., Atherton PJ. (2013).
    Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism. J Physiol, 591(11):2911-2923.
    Link: https://protect-eu.mimecast.com/s/GJGGCGZBWIv3YEgIKl8Lm?domain=ncbi.nlm.nih.gov
  2. Gorissen SHM., Witard OC. (2018).
    Characterizing the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proc Nutr Soc, 77(1):20-31.
    Link: https://pubmed.ncbi.nlm.nih.gov/28847314
  3. Rondanelli M., Nichetti M., Peroni G., et al. (2021).
    Where to Find Leucine in Food and How to Feed Elderly With Sarcopenia in Order to Counteract Loss of Muscle Mass: Practical Advice. Front Nutr, 7:622391.
    Link: https://doi.org/10.3389/fnut.2020.622391

Secondary sources and nutritional support

  1. Kris-Etherton P., Harris W., Appel L. (2002).
    Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. Circulation, 106(21):2747-2757.
    Link: https://www.ahajournals.org/doi/10.1161/01.CIR.0000038493.65177.94
  2. Gill SK., Rossi M., Bajka B., et al. (2021).
    Dietary fiber in gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol, 18:101–116.
    Link: https://doi.org/10.1038/s41575-020-00375-4
  3. Rizvi S., Raza ST., Ahmed F., et al. (2014).
    The role of vitamin E in human health and some diseases. Sultan Qaboos Univ Med J, 14(2):e157-e165.
    Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
  4. Vaucher P., Druais PL., Waldvogel S., Favrat B. (2012).
    Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ, 184(11):1247-1254.
    Link: https://doi.org/10.1503/cmaj.110950
  5. Cormick G., Belizán JM. (2019).
    Calcium Intake and Health. Nutrients, 11(7):1606.
    Link: https://doi.org/10.3390/nu11071606
Back to blog