djbombsquad
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3 g every hour like leucine or no
Muscle Soreness Supplements?
- Thread starter TommyTuffGuy
- Start date
3 g every hour like leucine or no
aaronuconn
Well-known member
No, not every hour
djbombsquad
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So like leucine how many times a day do we take this ? I know with leucine 3 grams per hour I think is what is maxed out at but if your taking hmb so we need protein/leucine ?
sns8778
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The clinical studies on HMB have been 1 gram 3 times per day.
I've personally gone up to 5 grams per day but never known anyone to go higher than that.
HMB is no substitute for protein and if you don't consume enough protein while on HMB then you really wouldn't be giving HMB the tools that it needs in order for you to get the best results from it.
As for Leucine, you could still use Leucine with HMB. I've never tried Leucine every hour like you're talking about but still do high dosed EAA's pre/intra with an additional scoop in the morning and night personally.
djbombsquad
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How often should we trigger mtor. Once a day 5 times a day ?
If hmb is like leucine then maybe more is better in a day . Hmb plus hica + steak every 2-3 hours maybe ?
If hmb is like leucine then maybe more is better in a day . Hmb plus hica + steak every 2-3 hours maybe ?
aaronuconn
Well-known member
If you’re thinking of mtor and protein synthesis, it’s triggered multiple times a day. The biggest impact on MPS will be resistance training. When you consume protein, it’s triggered.
What I think you’re describing was an approach that others took back in the day. Essentially supplemental leucine between meals. There really doesn’t appear to be any added benefit to this. You don’t want to chronically keep MPS stimulated (google MPS refractory period).
In general, the standard advice is 1.6-2.2g/kg of protein per day split across a few meals.
The below are great reads if you have time. Anything related to protein intake, I’d highly suggest reading what Eric Helms or Jorn Trommelen
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aaronuconn
Well-known member
If you’re thinking of mtor and protein synthesis, it’s triggered multiple times a day. The biggest impact on MPS will be resistance training. When you consume protein, it’s triggered.
What I think you’re describing was an approach that others took back in the day. Essentially supplemental leucine between meals. There really doesn’t appear to be any added benefit to this. You don’t want to chronically keep MPS stimulated (google MPS refractory period).
In general, the standard advice is 1.6-2.2g/kg of protein per day split across a few meals.
The below are great reads if you have time. Anything related to protein intake, I’d highly suggest reading work done by Eric Helms or Jorn Trommelen
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djbombsquad
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So if I Am 150lbs and I’m getting 150-200 grams of protein how much of that can be leucine. According to layne Norton 3 grams a serving I think was optimal . But how many servings is optimal .
aaronuconn
Well-known member
Leucine content differs significantly based on the type of protein. Meat/dairy is higher leucine, while plant based proteins are a bit lower in leucine (for example).
At 150lbs, and you’re consuming 150-200g protein daily, then you have probably zero need for supplemental leucine.
I prefer spreading my protein intake out across at least 3 meals. Please read the article I linked. Here’s a quote: “Several studies suggest that protein should be reasonably distributed for optimal anabolism. For example, an even balance of protein intake at breakfast, lunch and dinner stimulates MPS more effective than eating the majority of daily protein during the evening meal (Marerow, 2014). But a too high distribution resulting in many mini snacks may also be suboptimal. Providing 20 g of protein every 3 hours stimulates MPS more than providing the same amount of protein in less regular doses (40 g every 6 hours), or more regular doses (10 g every 1.5 hour) (Areta, 2013).”
Probably all of your protein related questions can be found here: Invalid Link Removed
djbombsquad
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It says In a fasted state, muscle protein breakdown rates were relatively high (condition 1). But when your fat adapted you burn fat first .