Recuperate Faster: Athletes Benefit from Whey and Leucine

Aug 4, 2022

Recuperate Faster: Athletes Benefit from Whey and Leucine

by: Robbie Durand

There is considerable interest in the role of postexercise protein and amino acid ingestion in the mechanisms associated with skeletal muscle recovery and training adaptation after exercise. Protein–carbohydrate feeding also increases skeletal muscle protein synthesis rates after endurance exercise, which is of interest because myofibrillar plasticity is also an important component of adaptation to endurance exercise. Leucine is an essential amino acid used in the liver, fat tissue, and muscle tissue. Leucine is also suspected to be the only amino acid which can stimulate muscle growth, and can also help prevent the deterioration of muscle with age. If you want to maximize protein synthesis, than adding some leucine to your protein shakes cup is essential Here are two studies to consider on the beneficial affects taking Leucine :

– A study published in the American Journal of Physiology had eight male subjects complete three separate research trials. During all trials, separated by one week, a single bout of resistance training involving primarily the lower body that lasted 45 minutes was completed. During one trial, carbohydrate was consumed. In a second trial, the same amount of carbohydrate plus protein was supplemented, and in the third trial a combination of carbohydrate, protein, and leucine was consumed. At the end of the study, a significant insulin response in the trial that included leucine. This is important for all endurance athletes as a spike in insulin in conjunction with amino acids and carbohydrates are going to shuttle carbohydrates into muscle and also insulin is anti-catabolic so its going to reduce muscle tissue breakdown.

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-Another study found that increasing leucine levels can accelerate your anabolic gains with a lower protein meal. Researchers assessed the impact of several different combinations of different doses of whey protein and individual amino acids on changes in muscle protein synthesis, both at rest and after single bout of resistance exercise. Forty men with an average age of 21 were recruited and underwent resting and exercise conditions. One group ingested a 25-gram dose of whey (3 g leucine), the second group ingested just 6.25 g of whey protein (0.75 g leucine), a third group ingested 6.25 g whey supplemented with leucine to 5 g total leucine, and the fourth group ingested 6.25 g of whey protein supplemented with BCAAs to total 5 g of leucine. The results showed that 6.25 grams of whey protein plus a high dosage of leucine (5 g) was more anabolic than the same dose of whey with less leucine (3 g). What’s more, it was just as effective at increasing protein synthesis rates as a high-protein dose (25 g). This is good news for athletes who want to get the maximal increases in protein synthesis after exercise.

The latest study comes out of the journal of Medicine in Sports and Science and Exercise. Researchers wanted to determine whether a low-dose protein–leucine blend consumed post-endurance exercise can increase the rate of muscle protein synthesis. 12 endurance-trained male cyclists, completed 100 minutes of high-intensity cycling exercise and then consumed either a high-protein-high-leucine (70g protein and 15g of leucine), a low-protein-low-leucine (23g protein and 5g of leucine), or a control beverage containing no protein or leucine. All beverages contained 180g of carbohydrate and 30g of fat and were provided as 4 servings over a 90-minute recovery period post-endurance exercise. The 100 min of cycling comprised a warm-up, intervals (%Wmax) of 8 x 2-min (90%), 2 x 5 min (70%), 2 x 2 min (80%) and 3 x 1 min (100%), interspersed with recovery 2-min (50%); and 8 min cool-down (40%). At the end of the study, researchers found that there was a large increase in muscle protein synthesis rate in the high-protein high- leucine group (51%) and a moderate increase in muscle protein synthesis rate in the low-protein-low-leucine group (33%) compared to the control. Ingesting 23 g of protein with 5 g of added leucine achieved near-maximal FSR after endurance exercise, an effect unlikely attributable to mTORC1-S6K-rpS6 signaling, insulin, or amino acids.

Rowlands, David S., et al. “Protein-Leucine Fed Dose Effects on Muscle Protein Synthesis After Endurance Exercise.” Medicine & Science in Sports & Exercise (2014).

Kopman R, Wagenmakers AJ, Manders RJ, et al. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab. 2005;288(4):E645-653.

Castellino, P., et al. “Effect of insulin and plasma amino acid concentrations on leucine metabolism in man. Role of substrate availability on estimates of whole body protein synthesis.” Journal of Clinical Investigation 80.6 (1987):1784.

Consider trying Infinite Labs Leucine with your Endurance Training: