THE ANABOLIC POWER OF LOW-DOSE WHEY PROTEIN COMBINED WITH LEUCINE AND VITAMIN D!
Posted on July 17 2019
By Steve Blechman
Research has shown that taking 6.25g of whey protein with a high dose of leucine (5g) can enhance protein synthesis at the same rate as four times as much whey protein (25g)! Leucine is the key anabolic trigger of muscle protein synthesis. Increases in muscle protein synthesis are dependent on leucine concentration. 5 grams of leucine can increase the anabolic effects of protein synthesis when eating less protein, which is ideal on a ketogenic diet. Older adults (people over 40) show a blunted muscle protein synthesis (MPS) and anabolic resistance compared to younger adults. Recent research has suggested that the anabolic resistance can be overcome by consuming greater quantities of leucine. In a study published in the Journal of Nutrition on July 1, 2018, it is confirmed that leucine and not total protein content of a “… supplement is the primary determinant of muscle protein anabolic responses in healthy older women.” Lower-protein supplements with added leucine may represent an advantageous approach in older adults to maintain skeletal muscle anabolic sensitivity and attenuate muscle loss.
Research has shown pure leucine is more anabolic than leucine in food (Nutrients, October 2018). Leucine is the key amino acid for enhancing the mTOR pathway that regulates cell growth and protein synthesis. Leucine is an essential amino acid that serves as a building block for muscle protein synthesis. Leucine is a powerful anabolic trigger— it’s the most potent branched-chain amino acid (BCAA) and a key activator of the mTOR pathway that is critical for muscle protein synthesis that promotes muscle growth. Testosterone acts through the mTOR pathway to promote muscle protein synthesis. Leucine has many benefits: powering muscle growth, preventing muscle loss, increasing insulin sensitivity, enhancing fat metabolism and enhancing recovery.
According to a recent article in ScienceDaily, “Researchers found that mice missing the vitamin D receptor only in myocytes (muscle cells) had smaller muscles, and they were less strong. They also had significantly decreased running speed and didn't run as far as mice with normal vitamin D action.”
Lead researcher, professor Jenny Gunton said, "For a long time, we have known that vitamin D deficiency is associated with muscle weakness and greater risk of falls and fractures. However, whether vitamin D played a direct role in muscle wasn't known.”
Gunton continued, "We show that vitamin D receptor is present in low levels in normal muscle, and our study found that deleting muscle cell vitamin D receptors had important effects on muscle function." (ScienceDaily, June 26, 2019)
A most recent study that appeared in the journal Aging Clinical and Experimental Research on June 20, 2019, found that in a double-blind, 13-week study, 20 grams of whey protein, 3 grams of leucine and 800 IUs of vitamin D were beneficial in lowering chronic low-grade inflammation in older adults with sarcopenia (low skeletal muscle mass.) Low-grade inflammation has been strongly shown to be associated with sarcopenia and muscle wasting in older adults.
Increase in muscle protein synthesis is dependent on leucine concentration. Research has shown that leucine stimulates the anabolic effect of muscle protein synthesis on its own (Wilkinson et al., J Physiol 2013). When leucine is taken on an empty stomach (or with low amounts of whey protein), it has a powerful anabolic switch that turns on protein synthesis.
AML™ THERMO HEAT® FAT BURNING PROTEIN is an advanced, scientifically designed protein and amino acid drink. I formulated and developed this exciting, revolutionary product based on the latest cutting-edge scientific research! As part of a calorie-restricted diet and exercise (aerobic and resistance training) program, it can help enhance fat loss and preserve lean body mass when following a low-calorie, low-carbohydrate or ketogenic diet. A healthy weight loss is one that enhances the reduction of body fat and preserves lean body mass while dieting.
AML™ THERMO HEAT® FAT BURNING PROTEIN contains high-quality whey protein isolate of the highest biological value (no lower-quality hydrolyzed collagen protein is present), enriched with the amino acid L-leucine. Leucine-enriched amino acid supplements can help preserve lean muscle mass during dieting. Research has shown that taking very small amounts of whey protein (6.25g) with a high dose of leucine (5g) can enhance protein synthesis at the same rate as four times as much whey protein (25g)! Leucine is the key anabolic trigger of muscle protein synthesis. Increases in muscle protein synthesis are dependent on leucine concentration. 5 grams of leucine can increase the anabolic effects of protein synthesis by eating less protein, which is ideal on a ketogenic diet. Older adults (people over 40) show a blunted muscle protein synthesis (MPS) and anabolic resistance compared to younger adults. Recent research has suggested that the anabolic resistance can be overcome by consuming greater quantities of leucine. In a recent study, published in the Journal of Nutrition on July 1, 2018, it is confirmed that leucine and not total protein content of a “… supplement is the primary determinant of muscle protein anabolic responses in healthy older women.” Lower-protein supplements with added leucine may represent an advantageous approach in older adults to maintain skeletal muscle anabolic sensitivity and attenuate muscle loss.
AML™ THERMO HEAT® FAT BURNING PROTEIN also contains vitamin D-3, which enhances the anabolic effects of leucine. Research has shown that leucine and vitamin D-3 can preserve muscle mass during dieting. A randomized controlled study showed that leucine and vitamin D combined with medium-chain-triglycerides (MCT) can increase muscle strength and function (J Nutr, 2016 May). Research has also shown that vitamin D-3 is the most active form of vitamin D and can potentiate protein synthesis and the muscle-enhancing effects of leucine; and is added to help boost the lean body mass effect of leucine. Also, recent research has shown that vitamin D supplements may enhance fat loss, improve waist-hip ratio and fasting blood glucose in vitamin D-deficient individuals.
By taking pure leucine on an empty stomach (or with small amounts whey protein), you will get a better spike in blood levels than if you take leucine with food, because food can slow leucine’s absorption. The addition of isoleucine and valine may hinder the benefits of leucine due to competition for transport into muscle cells. Leucine supplements increase mTOR activity for several hours after ingestion. This makes AML™ THERMO HEAT® FAT BURNING PROTEIN more anabolic than 100% whey protein! As we said earlier, when 5 grams of leucine is taken with small amounts of whey protein (6.25 grams), it can spike blood levels of leucine and mTOR activation. The combination will also provide all the essential amino acids for protein synthesis. A most recent study has found that taking pure leucine supplements alone (or with very small amounts of whey protein) may be better for muscle protein synthesis and more anabolic than food!
By keeping the whey protein in the AML™ THERMO HEAT® FAT BURNING PROTEIN low, and boosting the leucine, this will keep isoleucine and valine low – which are both glucogenic amino acids, especially valine. This makes AML™ THERMO HEAT® FAT BURNING PROTEIN more ketogenic than 100% whey protein! When 5 grams of leucine is taken with small amounts of whey protein (6.25 grams), it can spike blood levels of leucine mTOR activation. The combination will also provide all the essential amino acids for protein synthesis.
- Liberman K, Njemini R, Luiking Y et al. Thirteen weeks of supplementation of vitamin D and leucine-enriched whey protein nutritional supplement attenuates chronic low-grade inflammation in sarcopenic older adults: the PROVIDE study. Aging Clin Exp Res, June 2019;31(6):845-854. doi:10.1007/s40520-019-01208-4
- Audrey Chanet, Sjors Verlaan, Jérôme Salles, Christophe Giraudet, Véronique Patrac, Véronique Pidou, Corinne Pouyet, Nordine Hafnaoui, Adeline Blot, Noël Cano, Nicolas Farigon, Anke Bongers, Marion Jourdan, Yvette Luiking, Stéphane Walrand, Yves Boirie. Supplementing Breakfast with a Vitamin D and Leucine-Enriched Whey Protein Medical Nutrition Drink Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older Men. The Journal of Nutrition, Volume 147, Issue 12, December 2017, Pages 2262–2271, https://doi.org/10.3945/jn.117.252510
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- Effects of a leucine-enriched amino acid supplement on muscle mass,muscle strength, and physical function in post-stroke patients with sarcopenia: A randomized controlled trial. Yoshihiro Yoshimura, Takahiro Bise, Fumihiko Takatsuk et al. February 2019 Nutrition https://www.sciencedirect.com/science/article/pii/S089990071830594X?via%3Dihub