If you’re familiar with the amino acid known as leucine, you probably know it as something that belongs in the weight room. Turns out your cells may have been putting it to work too. According to “Leucine does more than build muscle. It powers up your cells,” researchers found that leucine helps mitochondria preserve proteins needed to produce energy efficiently. That helps cells adjust their energy output as their demands change, supporting normal metabolic function. Researchers believe this discovery could inform treatments for diseases where cellular energy production breaks down, including metabolic disorders and cancer. Good news for folks chasing longevity, since better regulation of cellular energy could aid in treating these conditions (though the jury is still out on whether or not consuming extra leucine actually prevents disease or extends life – there’s plenty left to learn). Runners may know leucine better for its role in muscle growth. As we covered in “Expert advice on training and nutrition from Dr. Bubbs,” Dr. Marc Bubbs explained the importance of leucine alongside adequate protein intake for supporting muscle growth during our SMM Podcast conversation (which you can hear on Spotify or Apple Podcasts). “How Leucine Supports Muscle Health and Other Health Benefits” explains that leucine activates the mTOR pathway involved in muscle growth, with evidence suggesting supplementation may be most useful alongside resistance training, especially for older adults. A common supplemental dose is around 5 grams of leucine per day, and you can get plenty through foods like chicken, turkey, cheese, beans, and lentils.

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