Leucine Triggers Muscle Synthesis, The 'Other' Amino Acids Are The Building Blocks!

Did you know that although Leucine is one of the Branched Chain Amino Acids (BCAAs) and undoubtedly has a key role in promoting muscle growth and recovery, its main mechanism for this is to signal muscle synthesis.

Now signalling muscle synthesis (growth) is one thing, but there needs to be adequate building blocks to make it worthwhile! Perhaps the best way to utilise Leucine and indeed your whey protein (or whatever protein source you use) is to consume a BCAA alongside a whey protein e.g. ingest some BCAAs approx 30-40mins prior to exercise, followed by your protein shake as soon after your training session as possible.

References

Beelen, M., Koopman, R., Gijsen, A, P., Vandereyt, K., Kies, A, K. et al. (2008). Protein coingestion stimulates muscle protein synthesis during resistance- type exercise. Am J Physiol Endocrinol Metab. 295: E70-77.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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