How Anabolic is L-Leucine?
- 10-13-2007, 07:10 PM
- 10-13-2007, 07:16 PM
- 10-13-2007, 08:38 PM
Leucine is always awesome. All my protein shakes contain leucine in it.
10-13-2007, 08:42 PM
10-13-2007, 08:44 PM
one of the most important aminos in the human body as your body doesn't produce it but it's the first amino getting burned up when training. So yeah, definately important.
10-13-2007, 09:42 PM
The testing for growth with Leucine was done with 7 grams. A rounded tablespoon in your shake with protien and carbs is usually good.
10-14-2007, 12:21 AM
Leucine belongs to a group of branch chained amino acids along with valine and isoleucine. Leucine is one of the most anabolic amino acids.
Leucine activates the mammalian target of rapamycin (mTOR) cell signaling pathway which positively affects protein synthesis.
when i don't have a lot of money i make sure i have protein, creatine and leucine from NP.
I hope this helps.
If you want , i can post some studies.
10-14-2007, 09:39 AM
Leucine is an essential amino acid which is needed to carry out many different metabolic reactions from the production of muscle-building hormones, to the building of muscle proteins.
10-14-2007, 09:46 AM
I take 7 grams before workout and around 14g nearing the end of my workout combined with 80 grams WMS, 4g dicreatine malate, and 2.5g beta alanine.
10-14-2007, 12:49 PM
My Swell contains 3 grams of leucine. I use a dose pre wo, and one post. Covers this angle
10-14-2007, 02:22 PM
...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.
10-15-2007, 07:31 PM
10-16-2007, 06:55 AM
10-16-2007, 11:56 AM
Hmm I must be tossing a bit too much Leucine in. It depends on the day, but I might throw anywhere from 5-15g Leucine into my shake, and almost always 5-10g BCAA's.
10-16-2007, 02:20 PM
My professor did his research on post-exercise supplementation using Leucine vs Carbs alone, at the University of Arkansas. He got positive results for increased hypertrophy in using Leucine vs just Carbs group around the 14 grams total range, 7 pre, 7 post. It's not to say 14 is the magic number, but that's the range "HIS" study used. I only use Leucine pre and especially post exercise to increase the release of insulin. There are lots of studies on Leucine's relation to muscle hypertrophy going on at the University level, which is a good thing. Not biased private doctors of big product companies.
I add free floating Leucine along with my protein shake. I'm not so concerned about L-Valine or L-Isoleucine, science has indicated Leucine as the driver to improving hypertrophy.
10-16-2007, 07:15 PM
What does bulk L-Leucine taste like??
Can it be mixed with Bulk Alanine?
Are there any other pill forms besides for Muscletech's Leukic?
10-16-2007, 07:59 PM
2. bulk alanine tastes one sec about to put it on my tongue (NO TASTE !!!!)
3. lleucine tastes like one second testing in progresss (almost nothing alittle chalky)
with water i dont think either product has any taste !
10-17-2007, 06:15 AM
I 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.
10-17-2007, 06:46 AM
10-17-2007, 11:52 AM
NYCYSTE: 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.
10-17-2007, 02:18 PM
10-17-2007, 02:28 PM
10-17-2007, 02:40 PM
10-17-2007, 04:42 PM
10-17-2007, 04:47 PM
i just add it to all my shakes, sometimes when im having icetea ill just add a scoop of xtend and leucine or something
just make it simple
note to all
i put leucine + taurine in water, doesnt taste good at all, not like bad bad just makes it taste yucky put 2 sugar packets in it didnt help at all lol
soo future ref add a flavored drink or flavred bcaa product etc
10-17-2007, 04:49 PM
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.
10-17-2007, 04:56 PM
10-17-2007, 05:02 PM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
Leucine is very inexpensive and it is one of the best bargains in the supplement biz. Bulking, cutting, recomping-it is always a great idea to add extra Leucine.
M.Ed. Ex Phys
10-17-2007, 05:23 PM
10-17-2007, 05:56 PM
Another option (better IMO!) is to add some raw cocoa powder. It is naturally acidic, tastes awesome in a chocolate shake and is loaded with antioxidants!
10-17-2007, 06:02 PM
Awesome! Thanks for the ideas, guys!
10-17-2007, 06:29 PM
10-17-2007, 06:34 PM
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.
10-17-2007, 06:35 PM
10-17-2007, 06:39 PM
I think I'll try some lemon juice + Lemon-aid crystal lite
10-17-2007, 07:02 PM
I read other research articles articulating such. If I remember I will look them up and post them.
10-17-2007, 07:03 PM
10-17-2007, 07:05 PM
I believe if you're eating a high protein diet, you should be getting a good amount of Isoleucine and Valine already.
10-17-2007, 07:06 PM
10-17-2007, 07:12 PM
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