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.]

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Making The Right Decisions

    What you put into your body goes a long way to maintaining your health. By Jay Campbell and Jim Brown  ...

    Sharon OrtigasOctober 24, 2017
  • Are Macros The Key To Your Goals?

    The difference between looking good and feeling good is more than just a number. By Raphael Konforti MS, CPT   “You...

    Sharon OrtigasOctober 23, 2017
  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • 5×5

    This isn't some math problem. It's your solution to build power and strength. By Eddie Avakoff   What attracts me to...

    Sharon OrtigasOctober 19, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • 5 Step Guide To Successful Time Management!

    These tips will ensure nothing gets in the way of succeeding with your workout goals. By Kris Gethin   In this...

    Sharon OrtigasOctober 17, 2017
  • Total Knockout!

    You already fell for Lindsay Christiansen with one simple glance. Are you man enough to dive into who she really is?...

    Sharon OrtigasOctober 16, 2017
  • 9 Reasons To Take Branched-Chain Amino Acids

    If you are serious about your physique, you'll seriously want to give this supplement a look. By Sarah Butcher   BCAA:...

    Sharon OrtigasOctober 16, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017