Lentils are teeny tiny legumes that are bursting with nutritional benefits. One of their key characteristics is their high leucine content. But how much leucine is in lentils, and, overall, can you eat them to boost your leucine intake to gain muscle?

Lentils are a great source of leucine – but you’ll need to eat a lot of them. In each cup of cooked lentils, there are 1.3 grams of leucine. However, eating several cups each day isn’t always feasible. Consuming lentils in excess can cause stomach pain and discomfort, so they shouldn’t be the only means for boosting your leucine intake. Though lentils can still be part of your diet, try alternating with a healthy protein powder that offers lots of leucine to increase your muscle mass.

At ENU, our goal is to formulate products that meet our customer’s needs. Our Pro3+ Nutritional Powder contains leucine and other important nutrients while remaining easily digestible. To try Pro3+ Nutritional Powder with leucine, visit our website or call ENU today at (855) 266-6733.

How Much Leucine Is There in a Serving of Lentils?

Lentils are part of the legume family, just like beans. Because of that, lentils have lots of leucine per one-cup serving – around half of your daily recommended intake. However, boosting your leucine intake with several cups of lentils per day isn’t necessarily recommended.

It’s true: lentils are a good source of leucine. In each cup of cooked lentils, there are 1.3 grams of leucine. However, lentils rarely take center stage in a dish in Western diets. They’re normally used to complement other foods, not to be the focal point of a meal. Because of that, it’s rare for people to eat entire bowls of lentils. Sure, you can add these tasty legumes to your favorite soups or snacks. But tucking into multiple cups per day isn’t the most practical way to boost your leucine intake.

Like with all foods, it’s important to look at the nutritional benefits of lentils in comparison to serving size. There are 1.3 grams of leucine in an entire cup of cooked lentils. That means you’d have to eat multiple cups to get the daily leucine you need. So, while lentils offer a lot of leucine, they’re not always convenient to eat.

Eating too many lentils can cause issues. All legumes, including lentils, have phytic acid, which interferes with absorption. If you eat lentils in excess, their phytic acid can cause discomfort and bloating. Not to mention, the fiber in lentils isn’t always easy for the body to digest. If you have cystic fibrosis and have difficulty absorbing nutrients, eating lentils to boost your leucine intake can further inhibit absorption. If that’s the case, you can get your leucine from a healthy protein powder, like Pro3+ Nutritional Powder with leucine. Like with anything, it’s important to eat lentils in moderation. Despite lentils being a great source of leucine, you’d have to eat a lot of them to meet your daily leucine requirements.

What Are the Benefits of Leucine in Lentils?

You can periodically add lentils to your diet to get some added leucine. That’s not to say you should eat multiple cups of lentils per day. However, you can add a handful or two to your favorite soup or stew to increase your leucine intake. Besides that, lentils have other health benefits that shouldn’t be ignored.

Because lentils do have such a high leucine content, eating them can help you gain muscle mass. Leucine is an amino acid (one of the nine essential ones) that’s responsible for protein synthesis. When consumed, leucine can promote muscle repair and growth like nothing else. It reduces recovery and rest time between workouts, allowing you to exercise more frequently. Leucine can also help those undergoing medical treatment regain their strength and energy.

In addition to the high leucine content of lentils, these tiny legumes have other health benefits. Lentils are a reliable source of protein, offering about 17.9 grams per one-cup serving. They’re also low in fat, so they can help you achieve lean muscle. For people with dietary restrictions, lentils can act as a great meat replacement. They are hearty, filling, and widely accessible.

How Can I Get Leucine if I Don’t Like Lentils?

Though lentils are a good source of leucine, you’d have to eat a lot of them to reach your daily recommended intake of a few grams. Cooking lentil-centered meals isn’t always possible. Some people don’t like the taste or texture of lentils, either. Besides, eating lentils too frequently can cause stomach problems. So, there needs to be another, easier way to get the leucine you need to gain muscle mass.

Instead of whipping up a batch of lentils every night, try using a healthy protein powder to supplement your leucine intake. For example, Pro3+ Nutritional Powder with leucine contains 0.6 grams per scoop. The powder itself is super soluble. You can mix it into your favorite drinks or foods (including lentil soup). With just a few scoops of Pro3+ Nutritional Powder with leucine each day, you can boost your leucine intake. Protein powders can be a great alternative to other leucine-rich foods, especially when fortified with additional nutrients.

Even if you like the taste of lentils and don’t mind cooking them every day, you still shouldn’t eat them too often. Remember, consuming lots of lentils can cause discomfort and pain in your stomach. Lentils aren’t always easy to digest, especially for cystic fibrosis patients. For that reason, even athletes who want to consume leucine before a workout should steer clear of lentils. Though tasty, eating a cup of lentils right before exercising may not have the desired effect. Because lentils can be difficult to digest, the leucine won’t kick in in time to help your muscles endure a workout. You might even feel nauseous or uncomfortable while exercising.

Instead, reach for a healthy protein powder. For example, Pro3+ Nutritional Powder with leucine is easier on the stomach. Unlike lentils that can inhibit absorption, the whey protein in Pro3+ Nutritional Powder with leucine promotes quick digestion. If you’re prone to nausea or want a boost of leucine before a workout, try using protein powder instead of lentils. Not only will it work faster, but it will help you avoid stomach problems.

Try Pro3+ Nutritional Powder to Boost Your Leucine Intake Today

Combining a healthy protein powder and nutritious lentils can do the trick when you need to increase your leucine intake. To purchase Pro3+ Nutritional Powder with leucine, visit us online or call today at (855) 266-6733.