Health Guide

leucine-alanine

Leucine-Alanine is a specialized dipeptide—a small chain of two amino acids: Leucine (a branched-chain amino acid) and Alanine. While amino acids are the building blocks of protein, this specific pairing is unique. It is often discussed in the context of sports nutrition and metabolic health because of how efficiently the body absorbs and utilizes it. Unlike free amino acids, this bonded form can travel through the gut wall more smoothly, delivering muscle-fueling nutrients exactly where they are needed. It plays a key role in triggering muscle protein synthesis (the process of building muscle) and maintaining energy levels during intense exercise.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Absorption Rate: Dipeptide vs Free Amino Acids

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Speed (minutes)

Form →

Health Benefits & Sources

Why You Need It

Enhanced Muscle Growth: It directly signals the body to build new muscle tissue.
Better Absorption: As a dipeptide, it is absorbed faster than taking Leucine or Alanine separately.
Energy & Endurance: Alanine helps remove ammonia (a waste product) from muscles, fighting fatigue.
Metabolic Health: It helps regulate blood sugar levels by triggering insulin release.

Deep Dive

Leucine is arguably the most important amino acid for turning on the 'muscle-building switch' in your body (specifically a pathway called mTOR). However, taking large amounts of free Leucine can sometimes cause imbalances. By binding it with Alanine, you get the benefits of Leucine plus the metabolic perks of Alanine. Alanine is crucial for the 'Glucose-Alanine Cycle,' which helps your liver turn amino acids into usable energy. This makes Leucine-Alanine a potent supplement for athletes looking to recover faster and maintain lean mass.

Natural Food Sources

While Leucine-Alanine exists as a dipeptide in some foods, you generally get these amino acids by eating high-quality protein. The body breaks these proteins down and reassembles them.

Food Source	Amount (Est. Protein)	Rich In
Chicken Breast	31g per 100g	High Leucine
Salmon	20g per 100g	Balanced Amino Acids
Greek Yogurt	10g per 100g	Bioavailable Protein
Eggs	6g per large egg	Complete Protein
Soybeans	28g per 100g	Plant-based Leucine

Supplementation

Dosage: Typical clinical dosages range from 2g to 5g per day, often taken pre- or post-workout. Who should take it: Bodybuilders, endurance athletes, older adults combating sarcopenia (muscle loss), or those on a calorie-restricted diet.

Top Food Sources

Beef (Lean)

Rich in Leucine

Tuna

High bioavailability

Pumpkin Seeds

Plant-based source

Cottage Cheese

Slow-digesting protein

Lentils

Best plant source

Frequently Asked Questions

Yes, for many people. The dipeptide form is absorbed faster and more efficiently by the gut than free-form branched-chain amino acids (BCAAs).

You can get the individual amino acids from a vegan diet (soy, lentils, nuts), but a specific Leucine-Alanine supplement is usually synthesized in a lab to ensure purity.

Yes. Because it contains amino acids, it will trigger an insulin response and interrupt the fasting state.

Most users take it immediately after a workout to maximize muscle repair, or in the morning to support metabolism.

Safety & Side Effects

Leucine-Alanine is generally considered safe for healthy adults at recommended dosages. However, because it stimulates insulin, diabetics should monitor their blood sugar closely. Those with kidney disease or rare metabolic disorders (like Maple Syrup Urine Disease) should avoid amino acid supplements unless cleared by a doctor. High doses may cause mild nausea or stomach upset.

Scientific References

[1]Journal of the International Society of Sports Nutrition: 'The role of dietary protein and amino acids in sarcopenia'
[2]Amino Acids Journal: 'Dipeptide absorption kinetics in the human intestine'
[3]Current Opinion in Clinical Nutrition & Metabolic Care: 'Leucine signaling in the regulation of muscle protein synthesis'