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Resistance Training: Boost Muscle Growth with Protein & Leucine

December 02, 2016 - Admin

New techniques using radioactive tracers, CT scans and MRI showed scientists the precise ways in which the cells make new muscle proteins and uncovered the secrets of muscle growth. Muscle cells go into overdrive to make new proteins following meals high in proteins and amino acids. The amino acid leucine is an important nutrient that promotes protein synthesis in your muscles. Leucine activates the mTOR pathway, which triggers muscle growth, and serves as a building block for muscle protein synthesis. Combining whey and leucine supplements with resistance training promotes muscle protein synthesis and prevents atrophy. Understanding how much protein per day is necessary can further enhance the benefits of resistance exercise, as protein intake is crucial for muscle hypertrophy and effective exercise science.

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(Nutrition, published online January 10, 2014)