at the very least, I'll be taking 5g of leucine with my post workout protein shake. thanks for the knowledge!
Why? You are getting adequate leucine if you are taking in an adequate amount of whey in the first place.
If you are drinking an intra-workout beverage as well taking in more leucine or a post-workout beverage in the post-workout period would have little to no significance.
When are Carbs and Protein VERY Important Post-workout?
Carbs:
- During leg Training + HIIT Cardio or doing a 2-3 hour intense workout session
Protein:
-Resistance Training in a fasted state (no meal consumed at least 3-4 hours prior)
When are Carbs and Protein of lesser importance Post-workout?
Carbs:
- 1-2 hour training session after a pre-workout meal (Small or mixed 2-3 hours prior to session)
Protein:
- Training after a meal composed of 20-40g Protein at least 1-2 hours prior to a workout in a fed state.
Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
- Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
- Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
- Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.