Leucine for Recovery and Promotion of the Anabolic State

 

 

Leucine is one of the three amino acids referred to as a branched chain amino acid or BCAA. Leucine is of great importance when it comes to recovery and the promotion of protein synthesis. In fact, leucine has a 10 fold greater impact on protein synthesis than any other amino acid. How does leucine accomplish this? Primarily via activation of mTOR which acts as a sensor within the muscle cell. When leucine concentrations are low, this signals to mTOR that there are not enough amino acids in the tissue to synthesize new skeletal muscle. However, when leucine levels are high mTOR phosphorylates a binding protein called 4E-BP1 inactivating it. This allows initiation factors to go to work stimulating translation and protein synthesis. In addition, mTOR also activates a ribosomal subunit called S6 which increases the synthesis of factors required for protein synthesis. So not only does leucine promote the process of protein synthesis it also increases the tools or factors required for protein synthesis. Much of the effects from leucine are thought to be due to two different metabolites of leucine referred to as β-Hydroxy-β-methylbutyrate (HMB) and Alfa-Hydroxy-isocaproic acid (HICA). HMB is thought to serve mostly as a promoter of protein synthesis and inhibitor of proteolysis, where as HICA has more evidence for delaying muscle soreness and promoting recovery. Some have stated that it would require 20 times the amount of leucine to get the same effects seen with supplementation of HMB and HICA. However, we are yet to know complete pathways for all the effects seen with leucine. Ideally supplementation with a combination of these would be most beneficial. Recommended doses of each are stated below.

 

Leucine 3-5 grams three times daily

Norton LE, et al. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. Journal of Nutrition 2006, 136:2. http://jn.nutrition.org/content/136/2/533S.full.pdf+html

 

HMB 38mg/kg/day

Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). JISSN 2013, 10:6. http://www.jissn.com/content/pdf/1550-2783-10-6.pdf

 

HICA 500mg three times daily

Mero AA, et al. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. JISSN 2010, 7:1. http://www.jissn.com/content/pdf/1550-2783-7-1.pdf

The Anabolic Window For Muscle Growth

To gain the most muscle growth from your workouts, you need to know how to eat before and after each and every training session. In fact, the hour before training and the 3 hours after training will play a critical role in your success or failure at building muscle. This "anabolic window" is the most productive window of time for nutritional enhancement. Most people don't reach their goals for one reason: they don't know how to eat to maximize muscle growth. And the fastest way to start packing on muscle mass and increasing strength is to take advantage of the anabolic window of opportunity before and after weight training. There are many reasons your meals an hour before training and up to 3 hours after will have a great impact on fat loss, muscle growth, and recovery.

1. First, you can reduce the effects of muscle tissue breakdown by providing your body with aminos about a half hour before training. The combo of amino acids and glutamine from this protein source can help provide the muscles with the nutrients it needs, so it doesn't have to get them from breaking down muscle tissue. A concentrated BCAA supplement works well here to minimize fluids and keep it light while still providing the aminos the muscle will need.

Warriors Warehouse Recommends: Metabolic Nutrition Tri Pep, Gaspari Aminolast, Finaflex BCAA/SAAs

2. Second, if you fail to provide your body with the nutrients it needs after training, it attacks muscle tissue in order to get these nutrients. It's called catabolism, the opposite of anabolism (muscle building). Also, intense training depletes energy and nutrients that are stored in the muscles, which is why you want to replace these nutrients right after training. Your muscles are like sponges after training and will take in more nutrients after a workout than any other time. Now, the nutrients you want after a workout are those that will help trigger muscle growth. When you eat the right kinds of foods after intense training, your body is in a prime state to release muscle building hormones like testosterone, insulin, growth hormone, and cortisol. High blood insulin levels increase protein synthesis in your muscles by up to 50%. Weight training can stimulate protein synthesis up to 100% and amino acids taken after a weight training workout can increase muscle building by 150%. But the best thing is, taking in amino acids right after a heavy, intense weight training workout can stimulate protein synthesis by up to 200%! That's why it's important to take a protein and carb combination right after training. It can be through whole food or you can use protein shakes mixed with juice or Gatorade. You can also add some creatine and glutamine at this point as well.

Warriors Warehouse Recommends:
All in One Product = Myogenix Aftershock or Aftershock Critical Mass
Carb Source = Pro Supps Karbolic, All American EFX Karbolyn, Gaspari Glycofuse
Whey Isolate = Species Isolyze, Pro Supps TC-F Isolate, Metabolic Nutrition Protizyme
Glutamine/BCAAs = Scivation Xtend, Muscle Meds Amino Decanate, Primaforce Glutaform

3. Third, about 2 hours after training, it's good to have a whole food meal. This will give your body more nutrients to stop any chance of muscle tissue breakdown.

Warriors Warehouse Recommends:
Complex Carb = Quinoa, Oats, Kamut, Organic Brown Rice
Protein Source = Egg, Chicken, or Fish Source
Fat Source = Macademia Nut Oil or Raw Nuts
Greens = Kale, Spinach, Brocolli, Now Supergreens Powder

4. Fourth, 3 hours after training, take a meal replacement shake to continuously replenish lost glycogen stores, replace energy nutrients, and preserve the lean muscle tissue. So, a total of 1 small protein and carb-rich meal about a half hour before training and then 3 meals within the 3 hour time period after training. The combination of these will ensure your body is kept in a muscle building anabolic state throughout your workout and well after. Try it and see how it's possible to gain 15, even 20 pounds of muscle growth within 3 months of using this muscle building tip.
Warriors Warehouse Recommends:
Lower Carb: Myogenix Myo Lean, MP Combat Powder, Dymatize Fusion 7, Gaspari Myofusion, BSN Syntha 6 or Muscle Egg with Chia and Greens.
Higher Carb: Nutrabolic Mass Fusion, Scivation Mass Gainer