So I understand Leucine is the important AA in a number of ways. Its inlcuded in BCAAs as it is rate limiting - Isoleucine and Valine require Leucine to be there in the appropriate proportions so that they can be used. You could eat a pound of straight Valine and it would be useless without enough Leucine.
I've read that the ratio is 2:1:1 Leucine:Valine:Isoleucine. But looking at a number of foods, it seems like the ratios are missing a bunch of leucine. Tuna for an example..
Protein & Amino Acids
Isoleucine 914mg
Leucine 1611mg
Valine 1022mg
So really should be over 1800mg of leucine for intake to use all the isoleucine, and over 2000 to use all the valine. I'm just not sure how accurate the 2:1:1 really is, what the exact #s are or if that is just rounded. Chicken breast is another example, and a different ratio
Protein & Amino Acids
Isoleucine 865mg
Leucine 1230mg
Valine 813mg
so I'm thinking about adding some leucine to my day to day supplementation, maybe buying some bulk and capping 500mg a pop to have with meals.
I've read that the ratio is 2:1:1 Leucine:Valine:Isoleucine. But looking at a number of foods, it seems like the ratios are missing a bunch of leucine. Tuna for an example..
Protein & Amino Acids
Isoleucine 914mg
Leucine 1611mg
Valine 1022mg
So really should be over 1800mg of leucine for intake to use all the isoleucine, and over 2000 to use all the valine. I'm just not sure how accurate the 2:1:1 really is, what the exact #s are or if that is just rounded. Chicken breast is another example, and a different ratio
Protein & Amino Acids
Isoleucine 865mg
Leucine 1230mg
Valine 813mg
so I'm thinking about adding some leucine to my day to day supplementation, maybe buying some bulk and capping 500mg a pop to have with meals.