Connect
To Top


Turn On The Anabolic Switch


7403-eat3

Because leucine is the key amino acid involved in muscle protein synthesis (anabolism), it is the star among branched-chain amino acids (BCAAs). In a study that provides very useful information to the muscle-conscious hardcore lifter Tyler Churchward-Venne and colleagues assessed the effects of supplementing with different post-workout drinks on muscle protein synthesis after training.

Five supplement variations were measured: 1) 25 grams of whey protein providing 3 grams of leucine; 2) 6.25 grams of whey protein providing 0.75 grams of leucine; 3) 6.25 grams of whey protein combined with 3 grams of total leucine; 4) 6.25 grams of whey protein combined with 5 grams of total leucine; and 5) 6.25 grams of whey protein combined with BCAAs containing 5 grams of total leucine.

Ninety minutes after ingestion, all drinks significantly increased muscle protein synthesis above resting levels. Between 90 minutes and 4.5 hours after ingestion, all drinks still stimulated a significant increase in muscle protein synthesis above resting levels, but the increase was greatest for drink number 1 (25 grams of whey protein, which contained 3 grams of leucine) and drinks numbers 4 and 5 (6.25 grams of whey protein with leucine content totaling 5 grams).

This study shows that you don’t have to “overdose” on protein immediately post-training to turn on the anabolic switch. A low-protein (6.25 grams) mixed macronutrient beverage can be as effective as a high-protein dose (25 grams) for stimulating increased muscle protein synthesis rates. The key ingredient for success here appears to be leucine, which should be supplemented with a high amount (approximately 5 grams total). In this study, “less is more,” and these results have important implications for formulations of post-workout protein drinks designed to enhance muscle anabolism.

[Churchward-Venne, Tyler A., et al. “Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial.” The American Journal of Clinical Nutrition 99.2 (2014): 276-286.]

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • 60 Days Till The Start of Summer, Tips To Get Lean

    60 Days Till the Start of Summer, Tips to Get Lean!   With spring in full bloom, many of you are...

    IronManApril 22, 2022
  • The Treadmill And Your Health

    The treadmill is among the most popular health equipment in the market. It possesses a plethora of health benefits, including weight...

    IronManMarch 31, 2022
  • IRON MAN CHALLENGE 2: JACKED SHOULDERS IN 15 DAYS

    IRON MAN MAGAZINE CHALLENGE: SEASON 1 ​​ Be part of Iron Man Magazine’s First Challenge Season designed to jump-start your body...

    IronManJune 18, 2021
  • Only Constant in Life is Change

    In all areas of life, it is important to have a backup plan which I like to refer to as Plan...

    IronManApril 7, 2020
  • Thinking About Competing? 

      Have you cruised through the pages of Iron Man Magazine, saw the photographs of the fitness competitors, and imagined yourself...

    IronManFebruary 25, 2020
  • Power Rack Training

    The big steel cage placed in front of the mirror at your gym is good for a lot more than just...

    ironashleyJanuary 14, 2020
  • Get Grounded For Good Vibes

      “Every human brain is both a broadcasting and receiving station for the vibration of thought” – Napoleon Hill   Your...

    irongraphicsDecember 20, 2019
  • Is Bread DEAD?

    Bread is often vilified when it comes to reducing fat, building muscle and overall health, but is bread really all that...

    irongraphicsMay 22, 2019
  • Train Your Mind for Peak Performance

    What is Flow?   Flow is the state of achieving optimal performance by being completely absorbed in the present moment. Individuals...

    ironashleyMay 3, 2019