FITNESSFORYOU
  • Home
  • On-line Coaching
  • About us / Chi Siamo
  • Certificates / Certificati
  • Contact us / Contattaci
  • Articles
  • Suggested Books / Libri Consigliati
  • Myprotein Discount
  • Collaborators

Fitnessforyou

FITNESS- NUTRITION - PERFORMANCE
myprotein discount

The best supplement for muscles gain part 2

8/28/2018

1 Comment

 

THE HIGHNESS LEUCINE

Everybody, in the gym, have spoke just one time of protein intake to build mass, we know that proteins are most important part in a diet of a natural bodybuilder or in any diet.
Proteins are a macronutrient, like fat and carbohydrates, it produces 4 kcals of energy per gram; are formed from sub-unity called amino acids. The amino acids are like a small bricks that form a wall; they are divided in two groups, Essential amino acids and Non-essential amino acid.
 
Picture

​Essential amino acids are:  ​

​Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Non-essential amino acid are:

Alanine
Arginine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine

TASTE OF FIT

Available now in store, 33 healthy recipes.
Include all amount of calories, fat, protein and carbohydrates for each dishes
BUY NOW
Picture

​Everybody see in the shops there are a lot of supplement of Branched-chain amino acid (BCAA) and  Essential Amino Acid (EAA). The BCAA  are Leucine, Isoleucine, and Valine; while the EAA include all the Essential Amino Acid.
Picture
Picture
Normally theBCAA have a ratio of 2:1:1, so 2gr of Leucine, 1gr of Isoleucine and 1gr of Valine.
Leucine is one of the BCAA/EAA and it is the most important of them. Has been shown that leucine initiate the translational stage of protein synthesis; consume of Leucine helps to increase the muscle protein synthesis (Zhi Xia at all2). The initiation of mRNA translation is the major mechanism by which Leucine stimulates protein synthesis. (J.A.B Pedroso at all5)
Amino acids, especially Leucine, function not only as a substrate for newly synthesized protein, but also as a “trigger” (signalling molecule) for the initiation of protein synthesis (Columbus et al. 2014).
Leucine metabolism in the body can be divided into two steps. The first step is the reversible transamination of Leucine to form α-Ketoisocaproate (α-KIC), with the concomitant production of glutamate from α-ketoglutarate (α-KG). This reaction is catalyzed by branched-chain amino-acid aminotransferase (BCAT), which is highly expressed in muscle tissue.

The second step of Leucine catabolism is the oxidation of α-KIC, it is catalyzed by Branched-chain α-keto acid dehydrogenase complex (BCKD) located into the mitochondrion. The BCKD have low activity in skeletal muscles, but it is highly active in the liver, so in majority of α-KIC oxidation is the liver. Into the liver mitochondria the 90% of all α-KIC is oxidized to isovaleryl CoA (IVA-CoA), leading the formation of β-hydroxy-β-methylglutaryl-CoA (HMG-CoA) and the final metabolites acetoacetate and acetyl-CoA. Into the liver cytosol, the remaining α-KIC is oxidized to β-Hydroxy-β-methylbutyrate (HMB) by the enzyme α-KIC dioxygenase (KICD) (Nissen 1997). Subsequently, HMB, is eliminated by the kydneys or metabolized to  HMG-CoA, which is the precursor for cholesterol synthesis.
Picture
Picture
About 80 % of Leucine is normally used for protein synthesis while the remainder is converted to α-KIC, and only a small proportion of Leucine (about 5 %) is eventually converted into HMB. The recommended dose of HMB is 3 g/day for adult humans. A 70-kg individual generates about 0.2–0.4 g HMB/day, depending on the Leucine content in the diet (Nissen 1997). Although HMB can also be found in nature, the quantities required to increase protein synthesis and to decrease proteolysis cannot be consumed within a normal diet (Gerlinger-Romero et al. 2011). To achieve HMB’s beneficial effects, 60 g of Leucine is required, but it is beyond the amount of a balanced diet (Zanchi et al. 2011).
Picture
We saw that the Leucine has a good anabolic effect in the skeletal muscles, and when is oxidized to HMB, his metabolite, with anticatabolic effect. So, the Leucine has two good effects in human body, anabolic effect, in case of bulk muscles, and anticatabolic, In case of cutting. But remember, in case of cutting is better supplying directly with HMB that with Leucine, because you need take 60 gr. of Leucine to produce a good amount of HMB, this amount is high in an normal diet (especially in cutting).
The dose of Leucine recommended is 0.05 gr/Kg, taken in one time at day or splinted during the day.
 
We see that the leucine is an amino acid and they are inside the protein, so they are food.
Now we show you all the food that has more Leucine

Food

Whey protein powder, Elite whey by Dymatize

Cottage cheese, 1%milk fat

Veal, Loin, braised

Venison, shoulder clod

Egg white, raw

Sirloin, Fat trimmed off

Mozzarella cheese, reduce fat

Turkey breast

Tuna, Yellowfin

Pea protein Isolate

Chicken breast

Goat, roasted

Bison (buffalo), roasted

Tuna, canned in water

Swordfish

Goat cheese, hard

Turkey, ground

Ricotta cheese, reduce fat

Beef ground, 90% lean

Whitefish

Haddock

Egg white powder

Casein protein, Elite Casein by Dymatize

Soy protein powder, Optimum nutrition

Pumpkin seeds

Sea bass

Trout, rainbow

Salmon, Atlantic

Cod, Atlantic

Tofu

Shrimp

Peanuts

Yogurt Greek, Fat free

Almonds

Chiai seeds

Lentils

Beans

Pistachios

Serving size


1 scoop






1 cup (227gr.)

100 gr.



100 gr.


243 gr.


100 gr.


100 gr.



100 gr.


100 gr.


1 scoop


100 gr.


100 gr.


100 gr.



100 gr.


100 gr.


85 gr.



100 gr.


162 gr.



100 gr.


100 gr.

100 gr.

1 scoop



1 scoop




​
1 scoop



91 gr.


100 gr.

100 gr.



100 gr.

​100 gr.


252 gr.

100 gr.

96 gr.


224 gr.


94 gr.

100 gr.

198 gr.

177 gr.

81 gr.

Cal



​130






163


226



191


117


177


254



135


139


120


165


143


143



116


155


381



235


224



214


172

112

130



120





120



493


124

169



206

105


176

99

564


120


542

​490

230

225

463

Protein gr.


25






28


33.6



36.3


26.5


30.8


24.3



30.1


30


24.6


31


27.1


28.4



25.5


25.4


25.5



27.4


18.5



26.6


24.5

24.2

24.0



24





25



22.4


23.6

24.3



22.1

22.8


20.6

20.9

22.8


20


​20

15.6

17.9

15.3

17.4

Carbs gr.



3






6.1


0



0


1.8


0


2.8



0


0


1.2


0


0


0



0


0


1.8



0


8.3



0


0

0

5



5





2



16.2


0

0



0

0


4.2

0

20.7


9


20.5

43.8

39.9

40.4

22.4

Fat gr.



1.5






2.3


9.2



3.9


0.4


5


15.9



0.7


1.2


1.8


3.6


3


2.4



0.8


5.1


30



13.1


12.9



11.1


7.5

0.9

1



1





1.5



41.8


2.6

7.2



12.3

0.9


10.6

1.1

47.8


0


46.9

30.8

0.8

0.9

37.3

Leucine
Gr.


3






2.8


2.7



2.7


2.5


2.5


2.4
 


2.4


2.4


2.4


2.3


2.3


2.2



2.1


2.1


2.1



2.1


2.0



2.0


2.0

2.0

2.0



2.0





2.0



1.9


1.9

1.9



1.8

1.8


1.8

1.7

1.5


1.6


​1.4

1.3

1.3

1.3

1.3
So, in other words Leucine promotes the hypertrophy with the diet, but remember the best way to hypertrophy is to do resistant exercises followed with a good diet.
 
To resume the effect of Leucine are:
Promote the protein synthesis of muscles;
Energy substrates for the muscles;
Through the HMB, his metabolite, reduce the proteolysis or catabolism of muscles
Other studies showed that a shaker with protein, maltodextrin and Leucine after 45 minutes from workout, trigger the insulin response into the plasma of 240% respect the 77% of normal shaker with protein and maltodextrin. In fact, the synergy action between Leucine and Insulin is the main reason that explains the anabolic effect of this amino acid.

Do not lost the best Myprotein discount

myprotein discount
The Leucine is present in most aliments especially in the protein food. The high amount of grams of Leucine present in the Protein Isolate normally is around 3g of Leucine in 25-30g of Protein Isolate.
But the dose can change depending on the kind of workout program and diet; can be from 2000-5000 mg per day.

Register on our Facebook group and put LIKE on my page to stay update about our articles or offers

Follow us on Instrgram: ​mauro.cecca_fitnessforyou

Would you like Coaching online? I am want you looking for

Reference
  1. Jie-Min Dai, Mu-Xue Yu , Zhen-Yu Shen, Chu-Yi Guo, Si-Qi Zhuang and Xiao-Shan Qiu.  Leucine Promotes Proliferation and Differentiation of Primary Preterm Rat Satellite Cells in Part through mTORC1 Signaling Pathway.  Nutrients 2015, 7, 3387-3400;
  2. Yasemin Sancak, David  M. Sabatini, Rag Proteins Regulate Amino Acid-Induced mTORC1 Signaling. Biochem Soc Trans. 2009 February ; 37(Pt 1): 289–290;
  3.  João A.B. Pedroso, Thais T. Zampieri and Jose Donato, Jr.  Reviewing the Effects of L-Leucine Supplementation in the Regulation of Food Intake, Energy Balance, and Glucose Homeostasis. Nutrients 2015, 7, 3914-3937;
  4. Sun X, Zemel MB (2009) Leucine modulation of mitochondrial mass and oxygen consumption in skeletal muscle cells and adipocytes. Nutr Metab (Lond) 6:26;
  5. Columbus DA, Fiorotto ML, Davis TA (2014) Leucine is a major regulator of muscle protein synthesis in neonates. Amino Acids 47:259–270;
  6. Xiangfeng K., Tracy G. A., Yongqing H., Yulong Y ( 2015) The role of leucine and its metabolites in protein and energy metabolism. Amino Acids DOI: 10.1007/s00726-015-2067-1;
  7. Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller JC Jr, Connelly AS,Abumrad N: Effect of leucine metabolite beta-hydroxy-betamethylbutyrateon muscle metabolism during resistance-exercisetraining.J ApplPhysiol1996, 81:2095–2104.
  8. Zanchi N at al.: HMB supllementation: clinical and athletic performance-related effects and mechanisms of action.Amino Acids 2011 40:1015-1025.
  9. Jose Antonio: Essentials of Sports Nutrition and Supplements. Human press (2008), pp 497-499.
  10. Alan Aragon, Lou Schuler. The LEAN Muscle Diet. Rodale (2014). pp 101-108.
1 Comment
<<Previous

    AUTHOR:

    Picture
    Mauro Ceccarini, BSc. Physical Education and Sport, Personal Trainer.
    ​Coaching online 
    ​

    Archives

    November 2018
    October 2018
    September 2018
    August 2018
    April 2018
    February 2018
    January 2018
    September 2017
    August 2017
    April 2017
    September 2016
    April 2016

    Categories

    All

      subscription to our newsletter for discounts, news and more

    Subscribe to Newsletter
  • Home
  • On-line Coaching
  • About us / Chi Siamo
  • Certificates / Certificati
  • Contact us / Contattaci
  • Articles
  • Suggested Books / Libri Consigliati
  • Myprotein Discount
  • Collaborators