Supplementing the diet around the workout time is one of the key elements that determines the increase in muscle mass. It is after the training that the state of anabolism increases. This causes that the trainers must stick to the dietary recommendations and form their menus so that there is no lack of building and energy components.
The combination of resistance training with a glass of milk and leucine gives the best results in the increase in muscle mass as demonstrated by scientists from England.
Researchers commissioned 18 young men aged 24 and 18 elderly men aged 70 to perform training using a leg extension machine.
The first group of young men was divided into two subgroups. The first one was given a sheikh consisting of 10 g milk proteins, 24 g carbohydrates and 42 g leucine. In the second subgroup of young men, a protein drink was given where the addition of 42 g alanine was used. The same scheme was used in the group of older men.
The use of a protein sheaf with the addition of leucine effectively promotes the growth of protein synthesis post-workout in both young people and people aged 70 years. The sheikh protein itself also stimulated protein synthesis, but not at such a high level as with the addition of the amino acid leucine.
In the period around training it is important to ensure maximum of anabolic support. The addition of a branched-chain amino acid leucine causes a significant increase in protein synthesis.
However, it should be remembered that leucine itself is mainly responsible for the stimulation of the protein synthesis process. Therefore, a full pool of proteins is also needed so that they can be built. After training, we should use both the addition of leucine and full protein.
Sources:
http // www.ergo-log.com / strength-training-glass-of-milk-tablespoon-leucine-more-muscle.html
