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leucine and diminishing returns

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robert123
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2015/01/26 12:37:00 (permalink)
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leucine and diminishing returns

hi guys
 
once pay day hits I'm considering adding some leucine to my normal purchase.
 
are there any articles on diminishing returns for leucine, like at what dose is it considered to stop showing any benefit?
 
from what i've read including extra leucine (even if minimal) can have a benefit, any thoughts on this?
 
thanks

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    Uriel
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    Re: leucine and diminishing returns 2015/01/26 13:10:28 (permalink)
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    In free amino form leucine's anabolic effect per dose maxes out at around 3g according to recent studies. Then there's a refractory period of a few hours during which another dose won't cause an anabolic response.
     
    If you're getting about that much leucine from a reasonably fast digesting protein source I wouldn't bother adding any. Slower digesting proteins may benefit because even if the total leucine is in theory enough to max out the effect, it may never reach the desired concentration in the blood due to the slow release.
    redwing
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    Re: leucine and diminishing returns 2015/01/26 13:53:37 (permalink)
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    Im not making any claims on this just what ive read over time.
     
    Ive read somewhere but I cant find it that is is more beneficial to people who are older but as I say I cant back that up.
     
    Ive also read 7g is optimal for protein synthesis. 



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    Dumbat
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    Re: leucine and diminishing returns 2015/01/26 14:04:26 (permalink)
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    5 grams Leucine is sufficient to trigger the anabolic signalling .
    Any more is a waste, best to dose 10 to 15 min before meals.
    Also effective post W/O. 
    This will make any meal anabolic.
    http://www.bodybuilding.com/fun/layne39.htm
    http://www.biolayne.com/w...d-Ind-Hi-Tech-2008.pdf
    its one of Layne Nortons favourite subjects, look at the studies that he has conducted. 
     
     
     
    post edited by Dumbat - 2015/01/26 14:10:01

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    Dumbat
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    Re: leucine and diminishing returns 2015/01/26 14:12:59 (permalink)
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    Its best to dose it away from other aminos for more efficient absorbtion and triggering of mTor . 
    http://www.biolayne.com/w...-Norton-PhD-Thesis.pdf
     
    This is a cool slide show by Layne: On protein in general but has info on Leucine.
     
    http://www.slideshare.net...thesis-and-muscle-mass
    post edited by Dumbat - 2015/01/26 14:35:07

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    robert123
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    Re: leucine and diminishing returns 2015/01/26 14:51:13 (permalink)
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    Thanks all, dumbat I will give that a read over later. 
     
    I presume you have read over it, so in short its a case of consume some Leucine before a meal or with and it becomes anabolic?
     
    So if I stuck 5g into water and consumed 3/4 times a day did the article summarize that a benefit could be found?
     
    I'm interested as if it helps with protein synthesis then consuming regularly over a month with a clean diet could see some benefits?
     
    lol - im not expecting like anymore muscle gain from it but is there an edge to be had?
     
    Papa talked about using pepto pro and backing that to give a slight edge
     
    Just throwing this out there really
    Dumbat
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    Re: leucine and diminishing returns 2015/01/26 16:18:33 (permalink)
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    Those studies show the anabolic effect of leucine.
    With research one needs to read scientific studies and deduce the relevant information for oneself .
    As stated before it is best to take the Leucine 10 to 15 minutes before meals so that other amino's are not in competition with it. This gives time for absorption to take place. 
    Leucine acts to trigger the mTOR pathway signalling. If there is no Leucine present then this process cannot take place.
    There is a definite advantage to supplementing with Leucine.
    Layne also argues that supplementing leucine between meals will maintain the anabolic process.
     
    This is a more complex explanation of the mTOR signalling Pathway.
    http://www.cellsignal.com/common/content/content.jsp?id=pathways-mtor-signaling
     
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    A simpler illustration. 
    Unfortunately it is a complex/technical subject requiring some effort to fully understand.
    post edited by Dumbat - 2015/01/26 16:43:27

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    Dumbat
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    Re: leucine and diminishing returns 2015/01/26 16:47:58 (permalink)
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    redwing
    Im not making any claims on this just what ive read over time.
     
    Ive read somewhere but I cant find it that is is more beneficial to people who are older but as I say I cant back that up.
     

     
    Correct:  It is very effective for reducing age related sarcopenia (age related muscle loss)

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    WhiteSnake
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    Re: leucine and diminishing returns 2015/01/26 17:36:56 (permalink)
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    I used to OD on Ajinomotos unflavoured IBCAAs.
    Ok it wasn't just leucine, rather 2:1:1 bcaas and I used to have 10g 3 times a day between meals.
    Probably over the top but did notice great recovery on it.
    The bloomin' tsunami over there knocked production and it's now rarer than rocking horses' sh1t.
    dazc
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    Re: leucine and diminishing returns 2015/02/02 22:09:19 (permalink)
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    particularly usefull when dieting and meals are smaller, to make sure that every meal reaches the leucine 'threashold' 
    simonboyle
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    Re: leucine and diminishing returns 2015/02/03 10:38:37 (permalink)
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    feel it makes a difference, i use bcaa and eaa, couple of times a day, kinda got used to it now and miss it if i don't.
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