[strategicmove]

How anabolic is L-Leucine? What doses could trigger anabolism?

[VaughnTrue]

Originally Posted by strategicmove

How anabolic is L-Leucine? What doses could trigger anabolism?

a big mac from mcdonalds is technically anabolic/triggers anabolism.


you are always in 1 of 2 states...catabolism, or anabolism.

[djbombsquad]

Leucine is always awesome. All my protein shakes contain leucine in it.

[easymac]

Originally Posted by djbombsquad

Leucine is always awesome. All my protein shakes contain leucine in it.

How much are you taking in

[LiftNDestroy]

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.

[Dancebot 2000]

The testing for growth with Leucine was done with 7 grams. A rounded tablespoon in your shake with protien and carbs is usually good.

[MJ1331]

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.

[thesinner]

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.

[Vipersg123]

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.

[jjohn]

My Swell contains 3 grams of leucine. I use a dose pre wo, and one post. Covers this angle

[xjsynx]

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.

...

[workin2005]

Originally Posted by jjohn

My Swell contains 3 grams of leucine. I use a dose pre wo, and one post. Covers this angle

I dose the same way with SWELL...1 serving 15 minutes prior and 1 serving post.

Workin

[jjohn]

Originally Posted by workin2005

I dose the same way with SWELL...1 serving 15 minutes prior and 1 serving post.

Workin

I see I'm doin it like the pros!

[Steveoph]

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.

[VolcomX311]

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.