Hi Friend!
Hallelujah spring is finally here and man does it feel great! It feels like I'm taking 10 pills or more of Vitamin D supplements when I'm out there on a gorgeous sunny day (that's probably because I am getting 10,000 IU's of D or more) and I love it. How about you? Are you also loving spring?
Last week, I shared what I learned from the Eat. Lift. Build. conference, and it was long, so my bride, encouraged me to chop it up into shorter versions, so here's the 1st of 7 more bite sized newsletters to help you read and use what you learn.
Leucine An amino acid. 5g Leucine + 6g Whey Protein increased muscle protein synthesis @ 1.5-4.5 hours after consumption vs. taking only 25g Whey protein or 6g Whey protein.
1. If you don't exercise, you need a high dose to stimulate muscle protein synthesis to get an anabolic response. 2. If you exercise, a lower dose is sufficient. 3. If you're sick or on bed rest, an even higher dose is needed.
Coaches Note: look for Leucine in your protein supplements (shake powders) and aim for 5g / serving.
Coaches Prediction: 5-10 years from now you'll see Leucine as an add on option at smoothie bars.
Slide below says, - protein supplements enhance fat free mass (adds lean muscle) and increases 1 repetition maximum strength during prolonged resistance exercise training.
- protein supplements work better for people who have already been resistance training and are less effective for older people
- already covered the 3rd bullet point above
- protein supplementation impact isn't as large as the gains from going to the gym
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