Your body needs essential amino acids so that he can build muscle. Leucin is such amino acid that participates, among other things, in the structure of muscle tissue. Together with Isolucin and Valin, it is one of the branching chain amino acids (abbreviation BCAA). Our body is unable to produce leucine and we therefore have to absorb it with food. Fortunately, there are a number of foods that are rich in BCAA amino acids. Anyone who wants to train and want to build muscle should therefore rely on a leisure -rich diet. We take a close look at the leucine food and lists 10 foods thatGood for your musclesare.
Leucin Food: How much is the recommended daily intake?
Leucin promotes the synthesis of muscle proteins, which of course is advantageous for athletes and fitness enthusiasts. So you can build muscles through exercises and the right leucine diet. Leucin is also available in the form of nutritional supplements, but it is much better to deliver the amino acid through food.
The recommended daily intake of leucine is 39 mg per kilogram of body weight daily. There are many foods that can cover this recommended daily amount. These include: meat, tuna, chicken, ricotta cheese and tofu.
Leucin food: steak made of beef
A beef steak is particularly rich in leucine. It contains 1950 mg per 100 g cooked meat. It can also cover 96 % of the daily amount of isolucin and 78 % of the recommended daily intake of Valin.
Although steaks are very rich in leucine, you shouldn't eat them anymore. According to studies, daily consumption is associated with an increased risk of heart diseases, cancer and diabetes.
Leucin -rich foods: pork chops
Pork chops contain 1920 mg leucine per 100 g cooked meat. They are also rich in proteins and selenium, which promotes the DNA synthesis and the formation of the hormones triiodothyronine and thyroxine. The selenium has an anti -inflammatory effect and can protect the body from the negative effect of free radicals.
Leucine in food: tuna
Tuna contains 2170 mg leucine per 100 g. The fish is not only healthy because of this - it also helps to regulate cardiac arrhythmia and blood pressure. So take it into the weekly menu.
Leucin in food: chicken
Chicken contains 1700 mg per 850 g. It is therefore considered a healthy alternative to red meat. It is best to serve chicken legs with vegetables. A salad with nuts and seasonal vegetables will deliver the necessary vitamins.
Low-fat ricotta cheese also contains calcium
The low-fat ricotta cheese contains 1532 mg per 64 g. It is also rich in calcium, which not only plays an important role in building bone, but also promotes the normal functioning of the muscles. Therefore, regular calcium intake is particularly important for active athletes. Studies indicate that the regular use of calcium can protect against cancer, diabetes and high blood pressure along with vitamin D.
Fixed tofu promotes muscle building
The solid tofu contains 1400 mg leucine per 100 g. The soy products are an important source of protein for vegans and vegetarians because they are one of the few plant-based foods that contain this vital amino acid. There are numerous recipes with a solid tofu that can cover up to 40 % of the daily leucine requirement.
White beans can cover up to 30 % of the daily leucine requirement
The white beans can cover up to 30 % of the daily leucine requirement. They contain 1690 mg leucine per 100 g. They are particularly rich in BCAA. Of course, food of animal origin provides significantly more leucine, but the white beans have several crucial advantages: they are low in calories, filling and fiber.
Lean milk supports the muscle function
783 mg of leucine are included in 120 g of low -skating milk. In a study of 2016 that was published in the European Journal of Clinical Nutrition, it came out that vegetarians had similar leucine values such as meat eaters. The researchers assume that it is due to the consumption of dairy products. Lean milk is also an important source of leucine.
Pumpkin seeds are important leucine suppliers
100 g roasted pumpkin seeds contain 678 mg leucine. They are also important BCAA suppliers. 100 g can cover 26 % of the daily isolucin requirement. They are also rich in magnesium that regulates muscle and nerve function, blood sugar and blood pressure.
By the way, smaller amounts of leucine are also contained in oatmeal and peanut butter.
Leucin in food: hard -boiled eggs in strength training
Hard -boiled eggs contain 538 mg leucine per 100 g product. Harvard's health experts advise keeping egg consumption within reasonable limits. A hard -boiled egg daily is considered healthy and provides the body important vitamins and minerals.
