Odgovor To maj 29, 2018 19:10

Leucine

You have probably heard of the amino acid leucine. Leucine has been shown in numerous bodies of research to be the nutritional trigger for muscle protein synthesis. Leucine is an essential amino acid (EAA) and branched chain amino acid (BCAA), therefore it is found in all complete protein sources. 10g of high quality beef, egg, or whey protein will contain ~1g of leucine. You need to consume 20-40g of protein to attain enough leucine to stimulate protein synthesis.
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Although, leucine is also ketogenic meaning it can be metabolized into ketones. In addition, leucine can decrease muscle wasting during times of dieting. It is also proposed, leucine and BCAAs can reduce fatigue during training.
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I would recommend consuming 2.5-4g of leucine in a EAA or BCAA supplement or adding it as an individual supplement to EAAs, BCAAs or whey protein!



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