How anabolic is L-Leucine? What doses could trigger anabolism?
a big mac from mcdonalds is technically anabolic/triggers anabolism.How anabolic is L-Leucine? What doses could trigger anabolism?
How much are you taking inLeucine is always awesome. All my protein shakes contain leucine in it.
...Leucine, is an essential amino acid and activator of mTOR (an important regulator of cell growth) that promotes protein synthesis and suppresses protein catabolism. In addition, there’s some new information showing that leucine affects overall glucose and energy metabolism.
Recently, scientists doubled dietary leucine intake via leucine-containing drinking water in mice with free excess to either a typical ‘mouse’ chow or a high-fat diet (HFD). While it produced no major metabolic effects in chow-fed mice, increasing leucine intake resulted in up to 32% reduction of weight gain and a 25% decrease in adiposity in HFD-fed mice. The reduction of adiposity resulted in part from an increased resting energy expenditure; also, increasing leucine intake also prevented HFD-induced hyperglycemia, which was associated with improved insulin sensitivity. In conclusion, the authors concluded that “increases in dietary leucine intake substantially decrease diet-induced obesity, hyperglycemia, and hypercholesterolemia in mice with ad lib consumption of HFD likely via multiple mechanisms.” 1
Pretty impressive , eh? , on top of that, there is human data showing an ergogenic (i.e. performance-enhancing) effect of leucine. Thirteen (ten female, three male) competitive outrigger canoeists underwent testing before and after 6-week supplementation with either capsulated L-leucine (45 mg/kg.d) [that’s equal to 3.15 grams of leucine for a 154 lb individual] or placebo (corn flour). Testing included anthropometry, 10 second upper body power and work and a row to exhaustion at 70-75% maximal aerobic power where perceived exertion (RPE), heart rate 2 and plasma BCAA and tryptophan concentrations were assessed. What happened in this study? Leucine supplementation resulted in significant increases in plasma leucine and total BCAA concentrations. Upper body power and work significantly increased in both groups after supplementation but power was significantly greater after leucine supplementation compared to the placebo. Rowing time significantly increased and average RPE significantly decreased with leucine supplementation while these variables were unchanged with the placebo. Leucine supplementation had no effect on the plasma tryptophan to BCAA ratio, HR or anthropometric variables.
Six weeks' dietary leucine supplementation significantly improved endurance performance and upper body power in outrigger canoeists.3
As a very amateur outrigger canoeist myself, I can testify to the benefits of leucine.
And although all these examples pertain to sports enhancements, strength and performance, this same theory can be applied to our needs for performance and energy and strength as we age. Maintaining our strength and energy as we age is vital to a healthy quality of life.
So next time you drink your protein shake, throw a bit of leucine in it. A dose in the 1-3 gram range proves to be effective.
I dose the same way with SWELL...1 serving 15 minutes prior and 1 serving post. :thumbsup:My Swell contains 3 grams of leucine. I use a dose pre wo, and one post. Covers this angle
I see I'm doin it like the pros!I dose the same way with SWELL...1 serving 15 minutes prior and 1 serving post. :thumbsup:
Workin
1. dont take muscletech products always cheaper alternativesWhat does bulk L-Leucine taste like??
Can it be mixed with Bulk Alanine?
Are there any other pill forms besides for Muscletech's Leukic?
from the bulk powder i have leucine looks hard to cap, i got a kilo of it and i wouldnt wanna cap it, has almost no tasteI don't plan on buying Mucletech!! Don't worry about that. That is why I am curious as to other brands that make Leucine in pill form. I am not against powder, sometimes the convenience of the pill is worthwhile.
So, are there any other pills of Leucine, just curious??
I have bulk aminos now and happy with them but am curious about the pill form of Leucine.
The worst part about bulk Leucine(well all Leucine, for that matter) is that it tends to float at the top of the liquid and it's very hard to get into solution unless you shake it up and let it sit for a while.What does bulk L-Leucine taste like??
Change the pH so that the water you're dissolving in is no longer neutral.The worst part about bulk Leucine(well all Leucine, for that matter) is that it tends to float at the top of the liquid and it's very hard to get into solution unless you shake it up and let it sit for a while.
Interesting, I never thought about that. What would be the best/easiest way to take care of that?Change the pH so that the water you're dissolving in is no longer neutral.
5-10 grams threw out the day.How much are you taking in
i dont have any set in science method yetNYCYSTE: Thanks for your input. What is your dosing schedule?? What have you seen since Leucine dosing?? Interested in your feedback as I am on cut/recomp. I just lost 22 lbs and looking to lose more and retain muscle.
you people really need to just combine them god lolSo are we supposed to use L-Leucine instead of BCAA's now? I usually get around 15g of BCAA which should be about 7g of Leucine. Maybe I'll just switch to bulk Leucine and take 10g of that instead.
Add about 6 drops of lemon juice, or lime and that's all it takes for me. I usually do the leucine first with a bit of water + the drops if I want the best solvation.Interesting, I never thought about that. What would be the best/easiest way to take care of that?
Oh please. The benefits of Leucine are prolonged in addition of the other BCAA's. There must have been a study someone dug up on Leucine to cause all this newfound hype.So are we supposed to use L-Leucine instead of BCAA's now? I usually get around 15g of BCAA which should be about 7g of Leucine. Maybe I'll just switch to bulk Leucine and take 10g of that instead.
Even just some Kool-Aide should do the trick (Oh Yeah!).Awesome! Thanks for the ideas, guys!
I don't disagree, but that doesn't mean the BCAA's are not synergistic. Now, if you can't afford BCAA's then yes, Leucine will work great on it's own, but that much better with the other two.Layne Norton's done a lot of research on Leucine and he says it's the main amino acid that's resonsible for increasing protein synthesis, which is part of the reason why everybody's focusing a lot on Leucine nowadays.
yes, but leucine works synergistically alongside isoleucine and valine. while it may be the most anabolic BCAA it won't function properly unless your body has all three. hence why it's generally better to mix bulk BCAAs and Leucine together.Layne Norton's done a lot of research on Leucine and he says it's the main amino acid that's resonsible for increasing protein synthesis, which is part of the reason why everybody's focusing a lot on Leucine nowadays.
I'm always up for some research.I read other research articles articulating such. If I remember I will look them up and post them.
In addition, the extend the anabolism Leucine creates.yes, but leucine works synergistically alongside isoleucine and valine. while it may be the most anabolic BCAA it won't function properly unless your body has all three. hence why it's generally better to mix bulk BCAAs and Leucine together.
true, but bulk BCAAs are still useful in other ways. if you're on a cutter specifically, or even a recomp diet for that matter, whereby you're cutting calories you could easily replace a few cals from protein with an equal amount of BCAAs.I believe if you're eating a high protein diet, you should be getting a good amount of Isoleucine and Valine already.
Yes, I have heard the same argument for all BCAA's.I believe if you're eating a high protein diet, you should be getting a good amount of Isoleucine and Valine already.
Exactly. Beebab was just making it sound like you're going to have ALL Leucine and none of the other BCAAs in your diet if you only supplement with Leucine.Yes, I have heard the same argument for all BCAA's.
Why is it that AA's would have a higher kcal/g amount than protein? I'm not saying you're wrong, I just wasn't actively aware of this.FYI, BCAA's have calories. It is approximately 5kcal/g
hmm what's the standard conversion of kcal to cal?FYI, BCAA's have calories. It is approximately 5kcal/g
Just for my own clarification, are you sure it isn't 4kcal/g?FYI, BCAA's have calories. It is approximately 5kcal/g
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