Protein synthesis underpins adaptations of muscle mass, muscle strength, and all other adaptations to training. Protein quality can be an important factor to increase protein synthesis. The amount of Leucine contribute to the degree in which a protein source can increase protein synthesis. A higher quality protein will do this more effectively.
Protein sources with a more leucine content are considered more effective for protein synthesis. Although the exact numbers may vary, there appears to be a threshold for leucine (~3 g) required to optimally stimulate protein synthesis. Below is a summary of the amount of food needed to obtain ~3 g protein of leucine.
Here are amounts needed to add 3g leucine to the body :
- 10g NutrID Rec Train (personalised 50/50, whey protein + added 10g leucine p/100g)
- 15g NutrID Rec Train (personalised 50/50, whey protein + added 5g leucine p/100g)
- 27g Whey
- 35g Cassein
- 164g Beef (small steak)
- 180g Pea (small bowl of pea)
- 876g Milk (almost 1 liter)
When we introduced the personalised NutrID Rec Train, we always say : Get a better quality recovery shake by adding leucine to your customized shake. The leucine gives the shake a litter more bitterness. If your are fine with that you see what a difference it can make..