leucine

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Protein synthesis rate appears to drop about 3-hours after a meal, even though there’s still plenty of amino acids available for growth. This is probably due to the lower energy status of the muscle cell during this period. When a muscle cell is running low on energy, it will reduce protein...

“Skeletal muscle protein synthesis (MPS) is regulated by a number of dietary factors, to include essential amino acids (EAAs). Leucine, a branched-chain amino acid, has been identified as a stimulator of MPS in many cell culture and animal studies. . However, whether supplemental leucine exerts...

Some bodybuilders never use protein supplements, preferring instead to get all their protein from food sources, such as meat, fish and eggs. Their view is backed by most mainstream dietitians, who note that it’s not difficult to get all the protein you need to build muscle just from eating...

You don’t grow muscles in the gym. The muscle-building process begins when you put the weights down and your recovery begins. The most important part of this recovery occurs during sleep. Groundbreaking new research by Dr. James Maas has demonstrated that athletes require even more sleep than...

themusclephd�� A serving of BCAAs should have at least 2-3 grams of leucine to maximize protein synthesis for a 180 lb athlete. But scale up for those of you who have more mass. For example a 250 lb bodybuilder may need 3-4 grams!

theguerillachemist This recently published study is a meta analysis of all the literature(studies) about BCAA supplementation and protein synthesis. This paper uses not only oral supplementation, but intravenous supplementation of BCAA and the conclusion the researchers made will upset a lot of...

Overcoming Whole-Food Protein Limitations by Mike Arnold When analyzing the bodybuilding diet, there is one common denominator which takes priority above all else. Regardless of individual goals or variances in metabolism, its role remains central, around which everything else revolves. I am...

A few months ago we wrote that a surplus of calories during a period of physical inactivity speeds up muscle breakdown. This finding tempted us to speculate that during a period of inactivity a mild caloric deficit might be the way to hold this in check. If that’s the case, then the caloric...

Vegetarianism and the Bodybuilding Lifestyle? by Mike Arnold From the beginning, vegetarianism has been the red-headed step child of performance-based nutrition; oft maligned and generally portrayed as inferior to the meat heavy diets which characterize...

Branched-chain amino acids (BCAAs) were once thought to just be a major amino acid found in muscle and thus we should consume them to build muscle. This overly simple thought process led many bodybuilders in the ‘80s and ‘90s to recommend their nutritional supplementation for muscle growth...

This is a great article on the importance of macro timing before bed in your meal plan. There is some absolute truth with consuming slow/fast acting proteins. The speed of absorption of dietary amino acids varies according to the type of ingested dietary protein... Learn just how important...

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The Science Behind Intra-Workout Nutrition by Mike Arnold The concept of a training window, during which recovery and growth could be enhanced through the timed consumption of particular nutrients, is nothing new, having first been mentioned in bodybuilding publications over 50 years ago...