Leucine? how much, how often?

[IanH]

I`ve been reading a lot of good things about Leucine and protien synthesis, but there seems to be varying ideas about how much to take and how often, anyone have some insight as to what it should be?

[Flex]

You need a massive dose of Leucine for it to be effective. You're better off using HMB which is a metabolite of Leucine, as it offers more benefit and at a much lower dose.

[IanH]

ok thanks, makes life easier as well.. hmb is easier to find over here..

[AlexD]

Where did you actually get your Leucine? I moved recently in NZ and didn't find any local sup company doing that.

Would love if you could help (and would personally talk half a teaspoon with each meal [6-7/day] or a whole one with each main meal [3/day]).

Flex, so the 2 are linked basically or are we talking about 2 products (2 totally different formulas) with the same global effect? I want to make sure I got it right as well.

[teamfatboy]

So, I've seen that research is talking quite a lot about how leucine (therefore HMB) in particular of all the BCAAs is good for geezers.

But, I'm interested in views on timing HMB intake. I've checked some sites (T-nation, BB.com) - is "right before training"/ "before sleep" actually what other folks think is right?

[gazza]

pvl do a product called leucibolic, haven't used it but considering it at some point. look on punchsupplements.co.nz they seem to have a good price

[teamfatboy]

That's great - I'll be starting a carefully controlled 20-week plan and will be adding in HMB, so the article will be a lot of help

[Lamborghinilova]

That's great - I'll be starting a carefully controlled 20-week plan and will be adding in HMB, so the article will be a lot of help

Which brand/type will you be using?

[teamfatboy]

From memory it's Metaphysics...but the cupboard is soooooooo far away right now :roll:

[bulking]

Leucine has more interesting uses than for protein synthesis

Borrowed from Datbtrue..

"You can achieve what would amount to a couple iu of Hum-R(insulin) by using glucose & leucine The two work synergistically to spike insulin.

About 3.5 grams of Leucine was sufficient to double the insulin response to 25grams of glucose. See below:

Leucine, when ingested with glucose, synergistically stimulates insulin secretion and lowers blood glucose, Dionysia Kalogeropoulou, Metabolism Clinical and Experimental 57 (2008) 1747–1752

Thereafter, they received 25 g glucose or 1 mmol/kg lean body mass leucine or 1 mmol/kg lean body mass leucine plus 25 g glucose in random order. Serum leucine, glucose, insulin, glucagon, and alpha-amino nitrogen concentrations were measured at various times during a 2.5-hour period after ingestion of the test meal. The amount of leucine provided was equivalent to that present in a high-protein meal, that is, that approximately present in a 350-g steak. After leucine ingestion, the leucine concentration increased 7-fold; and the alpha-amino nitrogen concentration increased by 16%. Ingested leucine did not affect the serum glucose concentration. When leucine was ingested with glucose, it reduced the 2.5-hour glucose area response by 50%. Leucine, when ingested alone, increased the serum insulin area response modestly. However, it increased the insulin area response to glucose by an additional 66%; that is, it almost doubled the response. Ingested leucine stimulated an increase in glucagon. Ingested glucose decreased it. When ingested together, the net effect was essentially no change in glucagon area. In summary, leucine at a dose equivalent to that present in a high protein meal, had little effect on serum glucose or insulin concentrations but did increase the glucagon concentration. When leucine was ingested with glucose, it attenuated the serum glucose response and strongly stimulated additional insulin secretion. Leucine also attenuated the decrease in glucagon expected when glucose alone is ingested. The data suggest that a rise in glucose concentration is necessary for leucine to stimulate significant insulin secretion. This in turn reduces the glucose response to ingested glucose."

Alot of guys are using 5g along with 25 g dextrose after training to achieve the insulin increase without having to use the real thing. Its a nice alternative to those who dont want to touch slin...hypo isnt a nice experience.

It needs to be taken by itself btw, BCAA's with alot of leucine wont work

Leucine just like glutamine needs to be taken by itself w/o any other protein in order for it to act the way you want. If you ingest either of these aminos with protein the special characteristics are either lost or substantially diluted.