Adding it to meals where you might not hit 5g of leucine is where you can get the potential added benefit of increased protein synthesis from the leucine. Obviously what KB does works for him, but just my thoughts on what I know of leucine. [/quote]
And if you are eating like a man all meals have more than 5g of leucine. It becomes redundant at a certain point. Learn to eat. Can be useful in a caloric deficit if you want to remove calories from protein sources. [/quote]
I actually agree with you. I don’t feel leucine is that important of a supplement unless you are cutting. [/quote]
Both of you have misunderstood what you’ve read about leucine. Stop giving advice based on your opinion, lol. The leucine from whole food sources does NOT have the same effect as free form L-leucine. The benefits of leucine come from blood leucine SPIKES, not from it’s gradual release from the broken down whole proteins that you eat. You are wrong.[/quote]
Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein.
Tipton KD, Elliott TA, Ferrando AA, Aarsland AA, Wolfe RR. Metabolism Unit, Shriners Hospitals for Children, University of Texas Medical Branch, Galveston, TX 77555, USA.
Arterial amino acid concentrations increased in response to ingestion of W+L. Amino acid concentrations peaked between 60 and 120 min after ingestion, and then declined to baseline values. Valine concentration decreased to levels significantly lower than baseline. Net balance of leucine, threonine, and phenylalanine did not change following PL ingestion, but increased and remained elevated above baseline for 90-120 min following W+L ingestion. Leucine (138 +/- 37 and -23 +/- 23 mg), phenylalanine (58 +/- 28 and -38 +/- 14 mg), and threonine (138 +/- 37 and -23 +/- 23 mg) uptake was greater for W+L than for PL over the 5.5 h following drink ingestion.
CONCLUSION: Our results indicate that the whey protein plus leucine in healthy young volunteers results in an anabolic response in muscle that is not greater than the previously reported response to whey protein alone.
"Recently researchers conducted an experiment where subject resistance trained for forty five minutes and then supplemented with carbohydrate alone, carbohydrate plus protein (approximately 30g) or carbohydrate plus protein and leucine.
They found that the carbohydrate/protein/leucine supplement reduced protein breakdown and increased skeletal muscle protein synthesis to a greater degree than the carbohydrate/protein supplement and to a much greater degree than the carbohydrate only supplement.10
A possible explanation for these results could be due to the rapid >>>>SPIKE<<<< in plasma leucine that a free form leucine supplement could achieve. Whole proteins take long periods of time to empty from the stomach into the small intestine and finally into circulation. Thus, plasma levels increase slowly and plateau.
Even with a fast digesting protein such as whey, it can take hours for the leucine in whey to be liberated from the protein & enter circulation; therefore leucine concentrations in the plasma never spike to high levels.
An isolated leucine supplement however, would be quickly absorbed into circulation, thus spiking plasma leucine levels & drastically increasing intracellular leucine concentrations and activating the aforementioned anabolic pathways…
…Leucine has a far greater stimulatory effect on protein synthesis than any other amino acid and it has been shown that protein synthesis increases similarly in response to a relatively small dose of leucine compared to a whole food meal.
It has also been demonstrated that adding leucine to a protein rich meal further increases the rate of skeletal muscle protein synthesis."
This is directly from Norton’s article, which is funny considering Gl;itch.e mentioned he got his info from there, yet made a statement that conflicts with it, lol.
i believe whatever KB says, thanks for the info there mate!