On leucine, do you supplement it?

[Flocci]

Not anymore, ive tried supplementing periworkout, with meals and so on but from experience and what ive heard from experts theres no real benefit once you get over 3.5-5g leucine in a sitting, and if you are old you need more to trigger the MPS response so you can argue that older populations might benefit more from it.

I also would think that the AAS and potential GH and other PEDs we take make us utilize more of our amino acids towards anabolism so maybe we dont really need more, but we want to be on the safe side dont we.Rather have a bit too much protein than limiting our growth potential with not enough, but i think ingesting 2.5-3.5g/kg protein will cover that considering its quality protein sources.


I do use some EAAs and whey intraworkout when i train as it takes me a while before i get a meal in postworkout so it acts more like a postworkout protein feeding, or if was fasted.


i believe there are a few study where they added additional leucine to whey and/or other protein sources and they saw no benefit from it, but its not done in our population so there is that. Perhaps superphysiological doses of insulin, androgens and igf1 could change this. Does anyone know much about this? I'd be curious to hear what @luki7788 and others think and what they have seen, i know hes been going with a lower protein approach than he did in the past.

 

[foninar]

I use eaas pre workout. Does the science say I’m wasting my money? Good, then I believe in them even more. The "science" of anything related to bodybuilding (training, nutrition, etc) in my opinion is a joke used to make $$ and is not applicable to non-gen pop aka people who train to failure, eat more than 150g of protein, use aas, and don't consider 12% lean. I’ve also tried the Avantera Elevate supplement, but the biggest guys use pre/intra workouts to my knowledge, so I’ll do what they do vs what a study on 12 frat boys tells me to do. /rant lol

Plus they taste good.

Yes. Supplementing leucine can help with protein synthesis. About 2.5–3 g per meal is enough to maximize muscle protein synthesis, so your 9 g is more than sufficient. Taking it before bed with protein, like in your smoothie, is fine and can support overnight recovery. Feeling very satiated is normal due to the high protein and fiber content.

 

[artie farkalarty]

How do you guy’s take it intra? I just mixes like crap. I have a hard time stomach wise doing too much intra-anything historically. I’ve been thinking about giving it a go again soon though. I have used it Post in different ways over the years. I used to use Dante’s 4:1:1 BCAA powder post with the extra bit of Luecine. Then I switched to just straight Luecine. Recently I’ve just been doing a decent amount EAA’s immediately post then about 20-30 minutes later having a true post workout meal.

 

[buck]

Yes. Supplementing leucine can help with protein synthesis. About 2.5–3 g per meal is enough to maximize muscle protein synthesis, so your 9 g is more than sufficient. Taking it before bed with protein, like in your smoothie, is fine and can support overnight recovery. Feeling very satiated is normal due to the high protein and fiber content.

If there is already that amount in the protein how will supplementing be useful?