LEUCINE BOOSTS MUS­CLE BUILD­ING EF­FECTS OF CA­SEIN PRO­TEIN

Australian Natural Bodz - - Supplement Central -

Us­ing the amino acid leucine as a sup­ple­ment also boosts the mus­cle build­ing ef­fect of slow pro­teins such as ca­sein, ac­cord­ing to a hu­man study pub­lished by re­searchers at the Univer­sity of Maas­tricht, Nether­lands, in Clin­i­cal Nutri­tion. This means that leucine prob­a­blyably also en­hances the an­abolic ef­fect of an or­di­nary well-bal­ancedalanced meal. Leucine is an ex­tremely in­ter­est­ing amino acid forr ath­letes. About 3 g of the stuff will in­crease the im­pact of the pro­teins in your diet on your mus­cles. Mus­cle cellss ‘see’ leucine and, depend­ing on the amount of leucine they ‘see’, they de­cide how hard their an­abolic ma­chin­ery need­seeds to work. It’s hardly sur­pris­ing that masses of nat­u­ral l body­builders swear by leucine, and add it reg­u­lar­lyly to their pro­tein shakes. Some sports nu­tri­tion­ists have won­dered whetherr leucine boosts the an­abolic stim­u­lus of all sorts of pro­tein.n. For one thing, amino acids en­ter the blood quickly. Even iff you take them in com­bi­na­tion with pro­teins that are di­gest­edted slowly, the con­cen­tra­tion of amino acids in the blood in­creases reases within an hour. This is not the case for amino acids that you in­gestest in the form of pro­tein. If you con­sume ‘fast’ whey pro­tein,ein, the amino acids in the whey make their way rel­a­tive­lyy quickly to your blood stream – not as fast as con­sum­ing sep­a­rate amino acids, but faster than many other pro­tein types, such as ca­sein. Soya pro­tein is a bit slower than whey,y, but faster than ca­sein. The pro­tein in beef, boiled and fried eggs is slower than ca­sein. So does leucine work when com­bined with a sloww pro­tein? Can mus­cle cells do any­thing with the an­abolic stim­u­lus from leucine if the amino acids in a slow pro­tein still haven’t man­aged to find their way to the mus­cle tis­sue? The Dutch re­searchers an­swered this ques­tion inn their study. They gave 12 men, av­er­age age 74, a shakeake con­tain­ing 20 g ca­sein [PRO], and 12 other menn a shake con­tain­ing 20 g ca­sein and 2.5 g leucine [PRO+LEU]. The amino acid phenyl­ala­nine in the ca­sein was la­beled so that the re­searchers could see whether it was ab­sorbedb­sorbed by the mus­cle tis­sue. The re­searchers took cells sam­plesm­ples out of the men’s leg mus­cles just be­fore in­take, af­ter 2 hours and af­ter 6 hours, and mea­sured the amount of la­beledeled amino acid from the ca­sein had been ab­sorbed by the mus­cle cells. Sup­ple­men­ta­tion with leucine had in­creased the amino acid up­take. The in­sulin level of the men who had the shake con­tain­ing ca­sein in­creased a lit­tle. The in­sulin level rose more when leucine was added. This partly ex­plains the mus­cle scle en­hanc­ing ef­fect of the leucine-ca­sein com­bi­na­tion,tion, the re­searchers think. They are search­ing for a di­etary strat­egy that can help main­tain mus­cle mass and strength in the el­der­lyrly and pro­tect against sar­co­pae­nia. They be­lieve they have found this. “For­ti­fy­ing meals with free leucine may rep­re­sent an ef­fec­tive ststrat­e­gygy to im­provep post-pran­dial mus­cle pro­tein ac­cre­tion”, the re­searchers write. “This will be of par­tic­u­lar in­ter­est in more com­pro­mised pa­tient groups in whom to­tal di­etary pro­tein in­take is re­stricted.”

Ref­er­ence: Clin Nutr. 2013 Jun;32(3):412-9.

Photo by Steve Jones Photo By Rob Bell

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