Posts

Showing posts with the label leucine

Popular topics

Show more

IIFYM & Nutrient Deficiencies ? | (Iso-)Leucine & Glucose Uptake ↑ | Weight Lifting & Protein (RDA + 60% Required)

Written by | published on
Image
Missed the ISSN 14th International Society of Sports Nutrition (ISSN) Conference and Expo? I've sifted through the proceedings and picked studies of for a multi-part article series. Today: IIFYM & Nutrient Deficiencies, (Iso-)Leucine & Blood Glucose and the notorious question: How much protein do lifters need? If you have, just like me, been unable to attend the "Fourteenth International Society of Sports Nutrition (ISSN) Conference and Expo" on June 22-24, 2017, you have missed the presentations of the following selection of studies I plugged from the proceedings . Studies like Michael Dahlinghaus' short-term (3 week) Paleo diet intervention over the course of which the subjects, the 11 healthy, normal-weight subjects who had been randomized to the intervention group lost 3.27lbs (P < .05), improved their systolic BP by 7.46 (P < .043) and boosted at least one of the fitness measures Dahlinghaus included, i.e. the number of push-ups they could do be...
Read full article »

Accelerated Muscle Repair and Function W/ 10-15g High Leucine EAA Supplement | Shouldn't Whey do the Same?

Written by | published on
Image
Would it be advisable to switch from the large scoop with protein (red) to the small one with (EAAs) or take both? That's a question today's SuppVersity article may help you to answer on your own.  Yes, leucine stimulates mTOR; but no, on its own, it is not going to build muscle, significantly accelerate muscle repair and function. Why's that? Well, your muscles are not made of leucine only. You also need the other essential amino acids histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Hiroyuki Kato et al., researchers from the  Frontier Research Laboratories  in Japan know that... obviously, after all, they work for the world's #1 amino acid producer, Ajinomoto Co., Inc. That makes them potentially biased, but that's a bias they openly declare. Learn more about amino acid and BCAA supplements at the SuppVersity Peri-WO BCAA Blunt Fat Loss Whey + C Kicks BCAA Ass Alanyl-Glutamine is it any good? Glut...
Read full article »

Carbs, Leucine-Rich Whey or Soy +/- HMB - What's Best to Protect Muscle From Catabolism During an Extended Fast?

Written by | published on
Image
I still believe that the ill effects of fasting on skeletal muscle are way overrated, but  I guess it won't hurt if you would be able to minimize it by sipping 60g of protein, right? A new study says: That's right, but there's more to it. While the beneficial effects of whey protein and leucine have been shown to be independent of age and route of administration in anabolic conditions, there is, as scientists from Aarhus University Hospital  point out, almost no information "about the effects of leucine-rich protein supplementation to humans during catabolic conditions such as fasting" (Rittig. 2016). This is however, only partly right. From previous articles here at the SuppVersity  you know that studies investigating the effects of protein supplements on muscle protein maintenance exist and that the effect is - due to increased wastefulness - less pronounced than you probably hoped for. Learn more about high-protein intakes / diets at www.suppversity....
Read full article »

Recent Studies Cast Shadow Over High Dose BCAA Intake: Increased Protein Wasting, Lower Brain Serotonin and More

Written by | published on
Image
To guzzle BCAAs all day or not - is that still a question or is the answer settled with the publication of two recent studies? From previous SuppVersity  articles about BCAA you will know that I don't buy into the hype supplement producers generate about the muscle-building and/or muscle-protective effects of high dose BCAA- or leucine-only supplementation. One of the previously mentioned issues with BCAAs are their putative ill effects on neurotransmitter levels in the brain - effects that had only been observed in rodents, though. Now, a recent study in pigs, who are a much better model of human metabolism (even much better than most apes | Miller. 1987), is fueling the concerns about the pro-depression effects of high dose leucine supplementation. Learn more about amino acid and BCAA supplements at the SuppVersity Peri-WO BCAA Blunt Fat Loss Whey + C Kicks BCAA Ass Alanyl-Glutamine is it any good? Glutamine Insted of CHO? GLU as Intra-Workout BV? ...
Read full article »

No Additional Gains With PWO Protein + Leucine Shakes in Rookies? Why the "Shocking" Results of a Recent Study Don't Mean That They, Let Alone You, Cannot Benefit at All

Written by | published on
Image
You can't expect wonders from protein supplements... no matter, when you take them, by the way. But I wouldn't mark them down as useless - even for rookies - based on the study at hand. When I look at the 14 year old kids who need an written permission from their mum to train at the gym buying protein tons o powders and dozens of bars from the vending machines at the gym, even I have to shake my head. Not necessarily, because they're buying those products, but rather about what they tell each other about the effects: "Yo,... recently I ate this protein bar right after my workout and I felt swole for day..." Now, you know that I am into supplement psychology and have no doubt about the fact that said kiddo felt swole all day, but we all know that protein is in no way a supplement the muscle-building and strength advantages of which will show within hours. And with that, I have a perfect transition to today's topic: The recent study from University of Cent...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.