What are the best food sources of leucine

Leucine is a key amino acid that plays a crucial role in muscle growth and protein synthesis. Here are some of the best food sources of leucine according to Andrew Huberman and Layne Norton:

1. Animal-based Sources:

   • Whey Protein: Whey is particularly high in leucine, containing about 11-13% leucine by protein content, making it an excellent source for muscle protein synthesis 1.
   • Eggs: Eggs are another good source, providing around 9% leucine 1.
   • Red Meat (Beef, Chicken): These animal proteins are also rich in leucine, usually around 8% 1.

2. Plant-based Sources:

   • Corn Protein Isolate: Although corn on its own is not very protein-dense, corn protein isolate is about 12% leucine, making it a strong source when the protein is isolated and concentrated 2.
   • Soy: Soy is a complete protein, meaning it contains all essential amino acids, including leucine, and is about 6.5% leucine by protein content 1.

For those following a vegan diet, isolated protein sources or leucine supplements can help meet dietary requirements, especially if blending corn with other plant-based proteins like soy or pea to ensure a broader amino acid profile 2.