Tag Archives: leucine

Fuel Your Body After Your Workout

22 Dec

pGNC1-13512491dt[1]Your muscles do not grow during exercise, regardless of the intensity of your workout.  Exercise is important, but it’s only the stimulus — or trigger — for growth.

You’ve got to rest and refuel your body, following a workout, in order to strengthen your muscles, and post-workout nutrition is essential for growth.

When you eat protein after your workout, your body breaks it down into amino acids, which are used to repair and rebuild muscle fibers, a process known as protein synthesis.  One amino acid, in particular, warrants special mention.

Leucine is a natural amino acid that is found in your body. Leucine and the branched-chain amino acids, isoleucine and valine, make up almost one-third of your muscle protein. Simply stated, leucine triggers muscle growth.  Leucine breaks down faster than other amino acids, and works to stimulate the production of protein and energy molecules in your muscles.  For this reason, synthetic leucine is often used as a food supplement to help athletes rebuild muscle and increase their physical endurance and strength.

When you’re buying a protein supplement, check the label to make sure it has a full complement of branched-chain amino acids (BCAAs).

Aim for 30 grams of protein per meal, including post-workout.  As long as you’re eating enough calories overall, you’ll get enough leucine to optimize muscle growth.

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

Add an Egg to Your Protein Shake

8 Dec

egg[1]Next time you prepare a post-workout drink, crack an egg (or two) in your whey protein shake.

Egg protein is a high-quality, lactose-free protein source, and makes a great complement to whey protein.  Egg protein stimulates muscle growth and has been demonstrated to increase muscle protein synthesis in university studies.

The egg white and yolk proteins are high in nutrients; one large egg contains about 6.5 grams of protein; and the egg white protein content is about 3.6 grams (slightly more than half of the total protein content).

Egg Protein Benefits

Eggs contain a high concentration of leucine.  Leucine is the major amino acid responsible for stimulating the synthesis of muscle protein after a meal (the only protein source that contains more leucine than egg is whey).

Egg protein contains 10% to 20% more leucine than most other protein sources.  It is more anabolic (muscle-building) than both soy and wheat protein.  Egg protein increases lean-body mass more than both of those protein sources — even at equal intakes.

Egg protein is quickly and easily digestible, at a rate similar to whey protein.  Consumption and digestion of egg protein leads to a large increase in plasma amino acids and commensurate muscle-building response.

Consuming egg protein promotes satiety (fullness) and can reduce short-term food intake, which may be beneficial for people looking to lose fat — but don’t want to feel like they’re starving themselves in the process.

Egg protein is also a great source of important vitamins, minerals, and micronutrients.

Get STRONGER, Get FASTER!

Your thoughts?

%d bloggers like this: