The Underrated Amino Acid for Muscle & Bone Health as We Age
We talk a lot about “getting enough protein,” but we don’t always talk about what’s inside that protein.
Not all proteins are equal, and not all amino acid profiles are the same. One amino acid in particular deserves a little spotlight: leucine.
If you’re 30+, 40+, or 50+ and you care about staying strong, active, and independent as you age, leucine should be on your radar.
Let’s break down why.
What is leucine?
Leucine is one of the essential amino acids – meaning your body can’t make it on its own. You have to get it from food or supplements.
It’s also one of the branched-chain amino acids (BCAAs) (along with isoleucine and valine), but leucine has a special role:
It helps trigger muscle protein synthesis – the process of repairing and building muscle tissue after things like strength training, walking, and even normal daily movement.
Think of leucine as the spark plug in your muscle engine. You still need all the other amino acids, but without that spark, the engine doesn’t really turn over.
Why leucine matters more as we age
As we get older, our muscles don’t respond to protein as strongly as they used to. This is known as anabolic resistance. It doesn’t mean you can’t build or maintain muscle – it just means your body needs a bit more of the right inputs to do so.
Here’s what that looks like in real life:
• In your 20s, a small amount of protein might be enough to stimulate muscle repair.
• In your 40s, 50s, and beyond, you often need a higher-protein meal with enough leucine to get the same effect.
Consistently hitting that leucine “threshold” in your meals can help:
• Maintain lean muscle
• Support strength and balance
• Lower the risk of age-related muscle loss
• Support bone health (because stronger muscles protect bones and help keep you moving)
Muscle isn’t just about looks – it’s about metabolism, blood sugar, mobility, and overall health as we age. More muscle = a healthier you
What about bone health?
We usually think of bones as needing calcium and vitamin D, which is true, but muscle and bone health are deeply connected.
• Strong muscles help stabilize joints and reduce the risk of falls.
• Resistance training plus enough protein (especially leucine-rich protein) supports the muscle side of that equation.
• When you move better and feel stronger, you’re more likely to keep exercising – which also supports healthy bones over time.
So while leucine isn’t a magic “bone supplement,” it plays an important role in the whole system that keeps you strong and upright.
Where do we get leucine from?
Leucine is found in protein-rich foods like:
• Dairy (especially whey)
• Meat and poultry
• Eggs
• Some plant proteins (like soy and certain legumes), but in lower amounts per serving compared to whey. This is one reason not all 25-gram protein servings are equal. You might see “25g protein” on two different labels, but the leucine content and overall amino acid profile can be very different.
Why I chose grass-fed whey isolate for my protein
When I created The Peachie Spoon Protein Powder, I wasn’t just chasing a number on the back of a label. I wanted:
• 25 grams of high-quality, complete protein per serving
• A natural source that is rich in leucine
• A clean ingredient list that fits into everyday life
• Something that supports muscle and bone health as we age – without making wellness complicated
That’s why I chose grass-fed whey isolate as the base.
Here’s why whey isolate made sense:
• It’s naturally one of the most leucine-rich proteins available.
• It’s a complete protein, meaning it contains all nine essential amino acids.
• It’s filtered to remove most of the lactose and fat, leaving a concentrated source of protein for easy digestion.
• It mixes easily into coffee, smoothies, yogurt, oats – all the “real life” meals we’re already eating (I have lots of free recipes on here if you need ideas)
So when you see 25 grams of protein on The Peachie Spoon label, that’s not just a random number. That’s:
• Enough total protein to meaningfully support muscle recovery and maintenance for most adults
• A leucine-rich source to help flip that “muscle building” switch
• A complete amino acid profile your body can actually use
How to make leucine (and protein) easy in everyday life
You don’t have to obsess over grams of every single amino acid, but a few simple habits can make a huge difference:
1. Aim for 25+ grams of quality protein per meal.
(This helps you get enough leucine and total amino acids to support muscle.)
2. Include leucine-rich protein sources daily.
(Grass-fed whey isolate, Greek yogurt, eggs, and other high-quality proteins are great options.)
3. Pair protein with movement.
(Even simple strength training 2–3x per week - plus walking can work wonders when paired with enough protein.)
4. Make it realistic.
(Add a scoop of protein to your coffee, smoothie, or yogurt bowl. Upgrade meals you’re already eating instead of reinventing your whole routine.)
My “why” behind the product
At the heart of it, my goal was simple:
Make it easier for you to stay strong, support muscles and bones, and feel good in your body as you age.
That’s my “why” behind creating The Peachie Spoon Protein Powder, where all 25 grams of protein come from a complete amino acid profile, built on grass-fed whey isolate – one of the richest natural sources of leucine – so you don’t have to overthink it.
You just scoop, mix, and know you’re giving your muscles and bones something they genuinely need.
Wellness doesn’t have to be complicated or extreme.
Sometimes it’s as simple as hitting your protein, getting your leucine, moving your body, and staying consistent.
Wellness made Peachie. 🧡🍑💪🏼🥳
Link to studies:
Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more? - PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC10691278/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6835605/