Tag Archive for: leucine

Should You Increase Your Protein Supplement?

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The research paper we’re reviewing demonstrated that there seemed to be a dose-like response to protein intake after intense exercise; that is, the more protein, the more muscle synthesis. And it lasted at least 12 hours instead of the prior four to six hours for a lower dose. Also, the excess protein intake wasn’t used to make energy to any great degree as previously thought; that means less strain on the kidneys, because when protein is broken into individual amino acids, the nitrogen group won’t have to be eliminated via the kidneys.

As always, there are more questions to be answered before this study becomes the new normal.

To Be Determined

The obvious issue is that the subjects were all young men from 18 to 40. Would the same results happen in women? And would the same result happen in older subjects, such as those in their 50s or 60s?

Next question: would the extra protein be absorbed and used the same way without the intense exercise session? The subjects did four different exercises using the legs and chest with four sets of ten reps, pushing the subjects to failure on the final three sets. Pushing yourself that hard can be challenging and even dangerous without help. Could someone with known cardiovascular disease push themselves as hard without causing a cardiovascular event? Would metabolic diseases such as type 2 diabetes impact how protein was utilized?

I could go on, but you get the point. One study with fewer than 40 young subjects, using testing procedures that will not be easy to duplicate, isn’t a basis for changing protein intake after exercise for everyone.

What Does It Mean?

The obvious answer is that it provides a new area of research. I would be most interested in how the use of essential amino acids could impact the protein synthesis in addition to additional protein intake. But let’s stick to what it means beyond future results.

On the days that you lift weights, even though perhaps not as intensely as the subjects in this study, add an additional 10 or 25 grams of protein to your post-workout shake. Milk protein was used as the source in this study, but other sources of protein powders would probably obtain the same result. The composition of protein powders doesn’t vary much, so choose whatever appeals to you.

The men began drinking their shake after they completed the exercise session. I recommend drinking extra water for a couple of hours after the shake. Do that for a specific number of weeks and see what happens. Track whether you’re able to increase weight or add muscle.

If you don’t do resistance exercise, you can see how you respond to the additional protein after a long walk or a yoga session. You might feel better with the additional protein.

The Bottom Line

Nutrition is a constantly changing field. Some basic assumptions that developed can now be reconsidered with better technology to test benefits or pitfalls. While it may take years or even decades before we have answers, what’s really important is how you respond. Adding some additional protein such as 10 or 25 grams to your morning or post-workout shake is not unreasonable to see how it benefits you. All the research in the world still comes down to how it affects you and your unique body; for example, certain antihistamines put some people to sleep and keep other people awake. As long as you’re reasonably healthy, you are your own subject.

Just remember: keep track of what you do and find a way to assess the outcome. After that, it comes down to one question: 

What are you prepared to do today?

        Dr. Chet

Reference: Cell Reports Medicine https://doi.org/10.1016/j.xcrm.2023.101324

Reconsidering Protein Supplement Amounts

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One of the basic tenets in sports nutrition is that we shouldn’t consume more than 25 grams of protein in a drink product. The reasoning has been that more won’t help you to add more muscle after a workout. This has trickled down to the point that it applies to anyone who drinks a protein shake. Based on a recent study, that may not necessarily be true.

First, let’s review why you want to build muscle. Obviously, more muscle helps you do more with your body: lift heavier objects or move your body more easily. Muscle is more dense than fat, so it takes up less space; when you are more muscular you look slimmer as well as more fit. Maybe most important, more muscle burns more calories; you can use that fact to lose weight or to eat more food.

Researchers wanted to test how long muscle synthesis would continue after an hour-long intense weight training session. The study was simple in design: take 36 young men who were physically active, test their initial exercise capacity, and then subject them to an hour-long weight training session in a laboratory setting. Afterward, in a randomized way, 12 of them got 100 grams of a protein drink, another 12 got 25 grams of the same protein drink, and the final 12 got a placebo that had no protein.

That’s where the simplicity stopped. The protein had specific quantities of carbon-labelled amino acids including leucine, the amino acid responsible for initiating protein building in muscle. The objective was to monitor whether protein synthesis lasted more than four to six hours, the previous conventional thinking. The other question is whether the excess protein would be used for making energy.

The short answer is that protein synthesis lasts at least 12 hours (and perhaps longer) at the highest intake, 100 grams. There is more to it than that, and I’ll cover it on Saturday.

What are you prepared to do today?

        Dr. Chet

Reference: Cell Reports Medicine https://doi.org/10.1016/j.xcrm.2023.101324

Essential Amino Acids: The Basics

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I’ve been getting many questions about essential amino acids lately. What are they? Why do I need them? Are they only for athletes? What can they do for me? In addition, I came across an interesting study that supports the use of EAAs in a specific population.

The EAAs include the amino acids phenylalanine, threonine, tryptophan, methionine, lysine, histidine, leucine, isoleucine, and valine. They’re essential because we can’t make them, but we can make other amino acids from these EAAs. In addition, three of the EAAs are designated as branch chain amino acids (BCAAs): leucine, isoleucine, and valine; they’re known as protein-building amino acids and important for building muscle.

Think of the EAAs as the rate-limiting amino acids. If we don’t have enough of them, we can’t make the other amino acids and thus, every protein made in the body can be affected. We often think only in terms of muscle, but the lack of EAAs could affect the manufacture of insulin, human growth hormone, leptin, and adiponectin to name just a few.

BCAAs have been marketed to athletes who are training to make muscle for years. Recently, EAAs have entered the arena because of their ability to make proteins that support muscle building. But that’s not the only group that may benefit as a recent study demonstrated. I’ll cover that on Thursday.

What are you prepared to do today?

Dr. Chet