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How a Leucine-Rich Diet Can Avoid Sarcopenia in The Elderly


Leucine is an essential amino acid that is linked to building and maintaining muscle. It is found in foods such as meat, legumes, and soy, but is also available in powder form. In recent studies, leucine has been found to boost the synthesizing (creating) of muscle tissues. Protein synthesis is triggered once there are more than two and a half (2 Ѕ) grams of leucine ingested. Protein synthesis becomes optimized when more than four grams of leucine are consumed, creating the perfect setting for muscle building.

Muscle break down (degradation) and creation (synthesis) is an everyday process that is performed with ease in young adults. But as people age, degradation increases and synthesis falls behind; becoming harder to trigger. The older we get, the more leucine our bodies need to start protein synthesis and optimal muscle building.

People over 60 are at increased risk of sarcopenia. Combining leucine with protein can help older adults avoid sarcopenia, the degenerative loss of skeletal muscle loss associated with aging. Sarcopenia is the same thing to muscle as osteoporosis is to bones. Leucine has been proven to maintain muscles and halt muscle loss, helping older adults avoid sarcopenia.

At an older age, the body is looking for 25-35 grams of protein in each meal. The body takes six hours to process and synthesize protein into muscle. Combining 25-35 grams of protein with 2 Ѕ grams of leucine significantly slows down muscle degradation and initiates protein synthesis. Leucine can be found in certain foods but is best when taken as a protein formula. Boca Health has developed its own protein powder that has 30 grams of protein and 4 grams of leucine to ensure proper muscle growth. No other protein powder on the market provides this optimal amount of protein and leucine.

A leucine-rich diet can also produce results in people under 40 who wish to build muscle mass. Proper protein synthesis is essential for muscle building. Gym-goers who are experiencing a lack of progress in their muscle building routine are probably not triggering protein synthesis effectively. Adding leucine to a diet can help achieve optimal results. Boca Health’s protein powder with 30 grams of protein and four grams of leucine will increase the rate of protein synthesis and muscle growth.

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