Layne Norton, PhD October 31, It has been shown that in order for protein balance to become positive post workout, dietary protein, specifically the amino acid leucine, must be consumed. Protein synthesis is a term you may see often when you read articles dealing with building muscle. But what is it? Quite simply, it is the synthesis of new skeletal muscle proteins.
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However, the real question is does eating more provide metabolic benefits? That has yet to be seen. The problem with both of these is they do not account for recycling of the amino acids within various tissues, nor do they take into account that tissues like the gut turnover very rapidly and so much of the whole body flux of amino acids is from the gut.
Skeletal muscle turns over comparatively slowly and thus has much smaller effects on whole body amino acid fluxes. In order to get good information you have to look at fractional rates of synthesis and degradation within the skeletal muscle which 1 is much more difficult 2 more expensive 3 requires more skill and 4 requires a biopsy.
Thus it is often not used in studies. In our lab we are measure fractional synthesis rates. Two main questions we are looking at is 1 how much protein at a meal does it take to maximize protein synthesis? This will likely be the crux of my PhD thesis. True enough, most all powders are pre-disgested, manufactured dietary supplements, but I think the value of them cannot be denied. I think the biggest thing for me is wanting to include them for these two reasons: 1.
I eat eight times a day. At the suggestion of someone else, I cut out protein supplements at least for this first month to see how my body takes to it , and am looking entirely to whole foods to get my protein intake.
The problem with that is that eating eight whole food meals a day is not really agreeing with my stomach, especially considering that I now have to eat more calorie dense meals. So, for me, it is a big help convenience-wise, because I can time everything much better, AND get my protein requirement. And for the record, I have set my protein ratio at 2g of protein per 1 lb.
My shakes normally ran 70g protein. While I understand the importance of covering all bases by using whole food to make the best of varying amino acid profiles, do protein shakes certain products, anyway… my regulars were these type not have specifically engineered profiles that cannot be had through regular food, hence the importance of having them in the first place?
I ask you because you are a highly regarded natural here on MD. My apologies for being long on words with my questioning, but that is just how I am. I think your protein intake is too high. I have literally spent the last 8 years of my life studying protein and more recently my studies at the graduate school level have been spent studying protein synthesis and metabolism in depth.
I would mitigate your intake to 1. Another example is vitamins. More is not better, better is better. On the trend of more protein is better I find that all protein products are pretty much useless as it is simple to get adequate amounts in a caloric threshold.
Most people overconsume protein for no apparent reason other than paranoia. I guess what I am asking is some people believe more is better for protein but with leucine and other bcaas you get more protein intake as opposed to taking in a huge amount of protein in hopes that the level uptake is the same. Damn I confused my self. But you are saying its not really a big deal anyways? It is absolutely no deal whatsoever. You see proteins are long chains of amino acids that are linked together by peptide bonds.
Heat and acid will both denature proteins which means they will unfold from this conformational state. The amino acids remain intact and are still available. Just to make my point that it does not matter if you denature a protein, look at what happens during digestion. Proteins are exposed to concentrated acid in the stomach 6 Molar Hydrochloric Acid which will denature almost ANY protein. In the small intestine the denatured protein is then cleaved into individual amino acids, di, and tri-peptides.
I have been adding Whey protein to my Oatmeal in the morning and I heat it up in the Microwave for about a minute. I was wondering if microwaving the Whey might cause it to breakdown? I believe I have answered this in depth before in this thread you might try searching for it for a more in depth reply. Ive been doin no carb and im getting sick of the same foods! This is if using it on an empty stomach since its the fast uptake that probably is responsible for that effect. Is it the same with BCAA:s?
Can they be taken together with food or will that slow down and diminish the effect? In fact there was a study done looking at BCAA alone vs.
Whey alone vs. Is it for the water content and its relation to how much your testosterone can go down when having too much water before bed? Is there a problem if I eat my regular 12 egg whites before bed besides bad taste? Soy is fine.
When someone has been in the sport supplement business as long as I have…well…I have the up most respect for Layne and Bodyfx2 and to debunk the myths of Soy seem needed!
Soy has a bad rap. But this only happenes when soy consumed in huge amounts. Most studies on Human subjects show that this is false. So it is not as evil as most say it is. Small amount are helpful for males if taken. I am sure Layne can expand further as he is the man no pun intended.
They found no statistical difference; but both were way better than wheat. Soy is actually pretty high in leucine Am J Clin Nutr.
Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. The first one certainly is interesting. I consider 2 scoops of soy as a pretty high dose.
I believe most bodybuilders get residual soy through protein bars, meal replacements, etc where the concentration is pretty low. At that concentration I doubt it is a problem. Is it because the body utilizes primarily BCAA during exercise? Because whey is in long peptides. Just have both On counting protein from carb sources: Just a curious question.
Do you calculate the amount of protein coming from your carb sources along with your protein as your total protein count for the day. My butcher sells the steroid-hormone free beef. I eat 1 to 2 pounds of lean ground beef a day it seems to be working great. I was just wondering is my body actually able to use the protein effectively. I think they are both about the same On Gemma Protein Layne your opinions if any at all on this new protein source for bodybuilders, gemma protein.
On Protein Absorption: I did some checking and no its about the same. This is in terms of absorption rates.
Its also plant sourced so I assume it also has isoflavones? Not sure On when to take Whey Isolate: layne which meals do u suggest I use whey protein isolate for? I eat pre-workout meal a hour and a half before workout should i take whey with oats here too? I think whey post workout is fine, but really i just use it whenever i need to get some extra quick protein in On Muscle growth: Do you believe there is an upper limit to how much muscle mass, naturally, a body can accrue?
Meaning when you first start lifting you grow very fast for a period of time, then it slows, then the gains get slower and slower and slower. On Whey Hydrolysate: Is there really any benefit to using Whey hydrolysate. I hear hydrolysates talked about so much but is it overhype? I also use protein shakes if i need to up my protein intake, as I find them a quick way to get protein in.
What people forget to remember is that, all these supplements are good, but nothing beats good old nutrition which comes your food, chicken breast, eggs, fish, beef etc….
I like to mix whey powder with my oatmeal and wondered if the heat has a negative effect. Is it a viable protein source? What are your thoughts and opinions. It is viable. My understanding is that a protein was a BCAA. Can you clarify the differences for me?
What makes one better than the other in certain time frames? One of my friends in the office where I work has asked me about how beneficial high levels of protein would be to a person who lifts only twice a week, but does triathalons. Do you have any advice references for me to give to him? I made my goal for meeting weigh in requirements for the physical fitness test, and want to add carbs back into my diet. BCAAs are a category of amino acids.
Bricks are those amino acids. BCAAs are a certain type of brick. It also helps with mitochondrial turnover no not really. If you want to lose fat you are going to have to diet. You cannot overeat and diet at the same time. On amounts of shake layne uses a day: how many times a day do you usually take a whey shake?
LAYNE NORTON MUSCLE PROTEIN SYNTHESIS PDF
On d 15, rats were food-deprived for 12 h and then fed their normal treatment 4 g breakfast meal. The food-deprived controls received no breakfast meal. The meals provided 0, 46, 54, 60, and 74 mg of Leu for the food-deprived controls, wheat, soy, egg, and whey groups, respectively. Rats were killed 90 min after consumption of the meal and blood and tissue samples collected. MPS was measured at 0 and min time-points as described below. Experiment 2 examined supplementing the wheat gluten meal with Leu to determine if matching Leu contents of the wheat and whey meals would yield similar peak rates of postprandial MPS. Based on findings in Experiment 1 and our previous research [ 7 ] demonstrating that the MPS meal response was the same after a single meal or after 14 day feeding, Experiment 2 was performed as a single meal study.
Leucine: The Anabolic Trigger!
Tojajin Do you calculate the amount of protein coming from your carb sources along with your protein as your total protein count for the day. I think whey post workout is fine, but really i just use it whenever i need to get some extra quick protein in. What Does Catabolic Mean? In the small intestine the layme protein is then cleaved into individual amino acids, di, and tri-peptides. Leucine: The Anabolic Trigger! The contracting company is mTOR, the skyscraper is the protein you are trying to synthesize, the machines bulldozers, cranes, etc you use to make the building are the protein synthesis pathway components, and leucine is the cash needed to make the project work.
Tag: Muscle Protein Synthesis