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chalk up another one for bcaas(leucine)

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jboldman
(@jboldman)
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Protein via nutritional signaling, dont forget those aminos!

jb

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J Physiol. 2007 May 3; [Epub ahead of print]Nutrient Signalling in the Regulation of Human Muscle Protein Synthesis.Fujita S, Dreyer HC, Drummond MJ, Glynn EL, Cadenas JG, Yoshizawa F, Volpi E, Rasmussen BB.
University of Texas Medical Branch.

The mammalian target of rapamycin (mTOR) and AMP-activated protein kinase (AMPK) and mTOR are important nutrient and energy sensing and signalling proteins in skeletal muscle. AMPK activation decreases muscle protein synthesis by inhibiting mTOR signalling to regulatory proteins associated with translation initiation and elongation. On the other hand, essential amino acids (leucine in particular) and insulin stimulate mTOR signalling and protein synthesis. We hypothesized that anabolic nutrients would be sensed by both AMPK and mTOR resulting in an acute and potent stimulation of human skeletal muscle protein synthesis via enhanced translation initiation and elongation. We measured muscle protein synthesis and mTOR-associated upstream and downstream signalling proteins in young male subjects (N=14) using stable isotopic and immunoblotting techniques. Following a 1st muscle biopsy, subjects in the Nutrition group ingested a leucine enriched essential amino acid-carbohydrate mixture (EAC). Subjects in the Control group did not consume nutrients. A 2nd biopsy was obtained 1 hr later. Ingestion of EAC significantly increased MPS, modestly reduced AMPK phosphorylation, and increased Akt/PKB and mTOR phosphorylation (P<0.05). mTOR signalling to its downstream effectors (S6K1 and 4E-BP1 phosphorylation status) was also increased (P<0.05). In addition, eEF2 phosphorylation was significantly reduced (P<0.05). Protein synthesis and cell signalling (phosphorylation status) was unchanged in the Control group (P>0.05). We conclude that anabolic nutrients alter the phosphorylation status of both AMPK and mTOR-associated signalling proteins in human muscle in association with an increase in protein synthesis not only via enhanced translation initiation but also through signalling promoting translation elongation.


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Trevdog
(@trevdog)
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I put 2 teaspoons of leucine in my during workout drink and 2 in my post workout shake.


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jboldman
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as most know, i take two tablespoons prior and two after workouts.

jb


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guijr
(@guijr)
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I take 3 caps before and 3 after.

"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.


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pSimonkey
(@psimonkey)
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With whey protein ?


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jboldman
(@jboldman)
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actaully as a result of our protein discussion, i have changed my appraoch slightly, whey + bcaas prior to working out, whey, bcaas, and micellar casein after working out. Carbs to be added depending on whether you are bulking or cutting.

jb


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liftsiron
(@liftsiron)
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You bet very worthwhile supps.

liftsiron is a fictional character and should be taken as such.


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guijr
(@guijr)
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Posted by: jboldman
actaully as a result of our protein discussion, i have changed my appraoch slightly, whey + bcaas prior to working out, whey, bcaas, and micellar casein after working out. Carbs to be added depending on whether you are bulking or cutting.

jb

That's what I do PS.

"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.


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HugeDeep
(@hugedeep)
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That is what everyone should be doing! Fast absorption prior and slow after! I add the carbs, (WMS or Dextrose) whether i am bulking or cutting.
HD

"SPES ET FIDES"


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DocJ
 DocJ
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I used to supplement BCAA's before/after workout but haphazardly, over the last couple months I've been religious about it and the BCAA's are definately making a difference.


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jboldman
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i have seen a tremendous difference since i started doing that. i am 5lbs from my goal and when i get there i will post up some "old man" pics. THis is such a no brainer that is hard to understand why everyone is not doing this.

jb


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HugeDeep
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You know, you ought to check out the BCAA Boost at Trueprotein.com. Not trying to sell their products but it sells itself. I wouldnt go without it!
HD

"SPES ET FIDES"


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jboldman
(@jboldman)
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read this first study, worth rereading since increasing mtor seems to be the key

jb


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pSimonkey
(@psimonkey)
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I'm now using a mix of HMBeta, l-leucine, BCAA's before and after training. I mix it with whey isolate prior to a training session and with whey isolate, micellar casein after. Works surprisingly well.


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wheelzdgh
(@wheelzdgh)
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good thread


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