Leucine Supplementation I recently had a question asking why I dont supplement with extra Leucine at meals or even between meal. We need between 3 and 4g of Leucine to maximally stimulate muscle protein synthesis. If I consume 150g of Chicken breast that will contain around 45g Protein. If about 15-20% of a good quality protein source contains BCAAs then I will get enough from this meal to stimulate MPS.. In fact over stimulation of amino acids may decrease sensitivity of the cell in relation to muscle protein synthesis - jp.physoc.org/content/552/1/315.full With the body being able to maintain an anabolic response for nearly 6hrs after a meal I dont see it necessary to supplement with leucine as a 25g of Whey protein would suffice given it will also contains other synergistic amino acids. Take home message, JERF (just eat real food). Meet daily protein targets spread over 4-6 meals for hypertrophy specific goals. jp.physoc.org/content/early/2012/03/25/jphysiol.2012.228833.full.pdf agro-food-industry.teknoscienze/pdf/norton_AF2_09.PDF
Posted on: Fri, 16 May 2014 17:00:01 +0000
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