March 30, 2020
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– [Narrator] To better understand Leucine, it helps to understand where it fits into the bigger picture of nutrition. I’m sure you’re familiar with protein and just how important it is. People often say things like, “Proteins are the building
blocks of the body.” In reality though, the
true building blocks of the body are what the
protein is actually made up of, which is a selection
of various amino acids. All of these amino acids serve different purposes in the body. Because of this, in order for a food to be considered an adequate protein source, a food needs to contain all nine of the essential amino acids necessary for the dietary needs of humans. As I said, each of these
essential amino acids has a different function in the body. So what would happen if
you were to cherry pick the amino acids with the greatest benefits to muscle gain, and supplement with that? Then, you’d be supplementing Leucine. Part of the family of three, known as the Branched Chain Amino Acids. Although you will sometimes hear about people supplementing with BCAAs, many studies have actually
shown Leucine is so beneficial, that it is better to supplement with just Leucine versus
a mix of the three BCAAs. This is why, it is sometimes referred to as the main amino acid, due to the most popular benefit of BCAAs, muscle building, being
mostly due to Leucine. Leucine activates the mTOR pathways, which then induce muscle protein synthesis AKA the building of muscle. Think of mTOR as the amino
acid sensor of the cell. mTOR is sensitive to
losing concentrations. Decreasing Leucine
concentrations signal to mTOR that there is not enough
dietary protein present to synthesize the new skeletal muscle and it is deactivated. As Leucine concentrations increase, it signals to mTOR that there
is sufficient dietary protein to synthesize new skeletal muscle. An mTOR is activated, meaning the cell begins the process of adding protein and growing. While the other two BCAAs
do also activate mTOR, they are much weaker
than Leucine in doing so and as a result of that,
five grams of Leucine will be more effective than
five grams of mixed BCAAs. In one study, four grams of Leucine was given daily to a
group of untrained men who were participating in a
resistance training protocol. The placebo group, received nothing. At the end of the study, the group who was supplementing with Leucine
saw a 40.8% increase in their strength versus
the placebo group, who saw just a 31% increase in strength. This is the point where
most videos would say, “But you’re already
getting it in your diet, so as long as you’re getting
enough protein, you’re good.” But here’s the thing, not all protein has an
equal amount of Leucine. When a food contains enough
of all the amino acids which we can only get through diet, it is said to be a
complete protein source, but since these foods just
need to meet a minimum level of amino acids to be considered complete, the protein molecule all
have different levels of the amino acids. This is why a gram of protein can mean something different
depending on its source. As an example, to be
considered a complete protein, a food needs a minimum of just seven milligrams of Tryptophan, but it needs a minimum of
55 milligrams of Leucine per gram of protein. This also means that
while a gram of protein from one source may have
55 milligrams of Leucine, that’s just a minimum. A gram of protein from another source could have 85 milligrams of Leucine. Let’s imagine two athletes, each decide to consume
200 grams of protein. One selects a protein which contains a lower amount of Leucine, the other chooses one which
contains more Leucine. They’re each getting the
same amount of protein, but one of them can end up
getting several more grams of that all important
muscle building Leucine. If you shoot for 200
grams of protein a day, you could be getting anywhere between 11 grams of Leucine
and 18 grams of Leucine, just based on the decisions you’re making of which protein you’ll eat. This is why, given that science has agreed Leucine is so important, it’s worth considering supplementing if you wanna take the guesswork out of how much you’re getting. If you’d rather not spend the
extra money on supplements, trust me I get it, I know how you feel, that’s why I’ve put together
a list of protein sources with the highest Leucine contents. Include plenty of these in your diet, and you’ll be getting above
average amounts of Leucine. I hope this video was able to answer whatever questions led
you to Youtube Leucine in the first place. Until next time, D man, signing off.

Randall Smitham



  1. Gary Brown Posted on May 20, 2017 at 3:25 am

    gave you a sub brother! Love these videos man! Keep them coming. The information is great, and I actually watch a lot of videos like these on the daily lol. Very professional 🙂

  2. Brady Nuñez Posted on May 25, 2017 at 12:29 am

    love the information you're providing in your videos! great stuff! ive subscribed

  3. Sergeant Fit Posted on May 25, 2017 at 5:25 pm

    Nice video; enjoyed watching. Thumbs-up!

  4. Aj Fit Posted on May 25, 2017 at 7:01 pm

    What's up great video let's support each other

  5. The Holistic Trainer Posted on May 27, 2017 at 7:51 am

    Hi I just subbed please sub back to my channel so we can support each other. If you leave a comment on my last video so I know you have subscribed I will be sure to turn on notifications and watch your future videos 🙂

  6. Devon B Posted on May 27, 2017 at 1:22 pm

    Subbed dude very cool videos man supporting !

  7. Goldman Gainz Posted on May 27, 2017 at 4:24 pm

    Hey man just came across your channel and I really gotta say that it's hooked me, I like this kind of content and it's on your channel, so what I did was I subscribed and liked automatically bro haha! Hope you can do the same and we can support each other and grow together. Because with mutual support we can motivate each other, we can stimulate each other to keep pumping out content! What do you say? 💪🏻

  8. Ecto Training Posted on May 27, 2017 at 5:31 pm

    subbed!!cool channel I love the leucine on nitro tech at the moment glad that has leucine in it 💪

  9. Ralph Pereira Posted on May 27, 2017 at 9:19 pm

    Just subbed man, super informative stuff!

  10. Darkins Digital Posted on May 28, 2017 at 8:40 am

    Very nice video, I subd and left 1 big Like.. visit my channel and let's support each others..

  11. Shaquille Morton Posted on May 28, 2017 at 11:21 am

    Great video bro seen ur comment on my page just subbed h number 55

  12. THE WARRIOR Posted on May 28, 2017 at 11:59 am

    subbed and liked bro

  13. HellboyRichie Posted on May 29, 2017 at 3:33 pm

    Hey man,some great info right there!Liked and subscribed!If you could check out my channel would be great!Thanks!👊

  14. David Lucas Posted on May 29, 2017 at 5:32 pm

    Great work in the video just subbed U, If you have time can U go check out my channel & sub me. THANKS FOR THE SUPPORT & MOTIVATION TO KEEP PUSHING FORWARD !!!!!!

  15. ESN Vlogs Posted on May 30, 2017 at 12:29 pm

    Sick video Bro, I think Leucine is definitely coming onto the scene more now.
    What program did you use to edit the vid??
    Just subed GEEZZ.

  16. Philion Posted on May 30, 2017 at 9:37 pm

    just subbed bro, awesome video style, i like the writing. Check out my channel and let me know what you think. Lets support eachother 🙂

  17. Bam Baam Posted on May 31, 2017 at 2:22 am

    Great video man, just subbed

  18. Daniel Strange Fitness Posted on June 6, 2017 at 9:51 am

    dang quality info!!!

  19. JEDZFitness Posted on June 7, 2017 at 11:16 am

    Sick educational and informative vids man! keep up the good work and the videos coming 👍 subscribed and liked to support be cool if you could do the same 👊

  20. Derrick German Posted on August 31, 2017 at 10:51 pm

    Very nice information thanks

  21. Mooo Guy Posted on November 2, 2017 at 7:13 pm

    You are my personal hero. Subbed. I always thought vegan and vegetarians have a hard time, but it seems that the best leucine sources are plants. Lol.

  22. girlsdrinkfeck Posted on April 16, 2018 at 7:31 am

    and idiots buy leucine supplement when u can get it in food

  23. girlsdrinkfeck Posted on April 16, 2018 at 7:43 am

    i get 12510mg of leucine per 2000cal of my meal replacement shake 🙂 ( not a supplement ) and i have 3500kcal of it every day and i get no muscle pains cramps or anything and strength is always rising ,people need to be educated on this amino acid more in the workout community

  24. Ryan_WB Posted on May 13, 2018 at 7:17 am

    So does Leucine directly help build muscle, or is it Leucine activating mTOR that causes the increase in muscle? I know if you are lacking one amino during protein synthesis, production will stop. That is why I am wondering why I would specifically only want to supplement with Leucine, and not just supplement all of my amino acids. I have even seen videos on Youtube explicitly saying to not take amino acids, and only supplement leucine. Anyways great video! Hopefully, you can help me out!

  25. Meghan Fifield Posted on July 2, 2018 at 9:29 pm


  26. jim dee Posted on August 9, 2018 at 6:41 am

    is mTOR not kinda the CANCER promoting and leucine stimulates mTOR as opposite of fasting

  27. mimilili99 Posted on August 27, 2018 at 2:40 pm

    Thanks for the video.
    Is the mTOR signaling for muscle synthesis goes only for skeletal muscles or also to skin, tendons, ligaments…? Please does anybody knows?

  28. Ryan Bloomfield Posted on October 31, 2018 at 12:41 am

    If someone was missing the amino acid Leucine, what genetic condition do you think they would have?

  29. Alexander Pollock Posted on November 22, 2018 at 4:07 am

    Where is the science?! Link articles or your video is useless

  30. Brandan Mentch Posted on December 10, 2018 at 10:25 am

    Wait so BCAA’s aren’t a scam like half the people I know have told me?

  31. karan Bana Posted on December 27, 2018 at 12:33 pm

    Hello sir
    What is the best time to use leucine intraworkout or after the workout as i take 5gms of glutamine post workout wid whey protein. .??

  32. GoLeafs03 Posted on January 1, 2019 at 7:15 pm

    I learn more from your videos than school! And you’re also Canadian j believe! Cheers bro! Keep the videos coming!

  33. Brotha Ashyknees Posted on January 20, 2019 at 12:40 am

    Very clear and amusing 👍🏿

  34. Karl Sinkovits Posted on January 29, 2019 at 7:07 pm

    Man you need to drop the music…unwatchable because of it

  35. Rθηιη Posted on February 20, 2019 at 8:36 am

    You deserve 1 million subscribers
    Keep goin you are helping a lot of people

  36. Censtudios Posted on March 9, 2019 at 11:27 pm

    This video probably contains good information but this mic is annoying the hell out of me. It needs a pop filter. Or just don't talk directly into it… Every time you say a P, B, T or D the air from your mouth enters the mic and makes this very annoying, unprofessional sound. That combined with the obvious fact that you didn't draw the video kinda makes it sketchy and doesn't feel trustworthy. I'm sure that's not the case, but I'm just keeping it real.

  37. Joran Brandi Posted on March 12, 2019 at 10:42 am

    If you are taking already whey protein can you take leucine supplements to ?

  38. Drew Posted on March 29, 2019 at 7:57 pm

    This channel is underrated

  39. Nick Williams Posted on April 21, 2019 at 4:23 pm

    just subbed, you are the asap science of getting big

  40. 7Suave Posted on May 10, 2019 at 4:06 pm

    So if you take l leucine , and it activates mTor, Which open up the cells to receive the protein…..MEANS nothing if we don’t have adequate protein right?

  41. Yuno Gasai Posted on May 30, 2019 at 4:46 am

    When should it be used? (Leucine)

  42. justin rinehart Posted on June 4, 2019 at 7:27 am

    When some protein brands list it as leucine or L leucine is it different ? I know the " L can make a big difference or example carnitine and l carnitine are very different. Approaching I'm currently drinking The protein I'm currently drinking has 3,140 mg of leucine ,is that enough ?

  43. Gregg Baker Posted on June 25, 2019 at 11:05 am

    So ? Did you answer the question? What does it do?

  44. Corrado Posted on June 30, 2019 at 3:19 pm

    Music too loud

  45. Fish R Relaxing Posted on July 5, 2019 at 5:12 pm

    Ok so what if you did a south beach diet for a week followed by 3 day fast followed by Adkins diet? Would this not be the perfect combination? You’re loading up on things that help elevate ketosis under the fasting while reducing actual glucose already prepping your body for ketosis prior to the fast. Then the Adkins after the fast helps your body readjust to food intake following the fast.

  46. d lu Posted on July 14, 2019 at 10:53 pm

    Is lucine increase insulin levels during workout

  47. d lu Posted on July 14, 2019 at 10:54 pm

    Is lucine increase insulin levels during workout

  48. CeddyBu the Mufuggin Rap Sumo Posted on September 12, 2019 at 3:38 pm

    If you are a male, don't eat soy shit, it has xenoestrogens and will make you a tranny