Leucine

“to take instead. We're going to dive into protein, leucine, and exactly what happens to your body's ability to build muscle after 50, a phenomenon called anabolic resistance, and what you can do about it starting now, no matter what your age.”

“So, sorry, complete protein. It's a complete protein. It's a complete protein. I worry about my leucine intake. Yeah. So why is it now crossing the boundaries into being, you know, no longer just a bodybuilding supplement? I mean, what are the benefits? Where does the data fall on cognitive function, neuroinflammatory conditions?”

“Ingredients that may work together, right? And support one another. For example, if you had branch chains in creatine together, leucine can increase insulin to some degree. And creatine requires insulin to get into the muscle.”

“But the, the secret to building muscle after 50 is protein and leucine. So leucine. So as once you hit 50, you're in anabolic resistance. Sarcopenia, right? Not even just sarcopenia.”

“will spike with the same meal. Why? Leucine. So our intestines steal more leucine. They do. And leucine is the key that turns on the muscle building. Because I've always seen in branched chain amino acids, leucine, isoleucine, valine. And leucine is usually in a two to one to one ratio. So leucine is double isoleucine and valine. And I assume that that's because there's good research behind that.”

“Right. Right. So here's how I use branch chains. So I was saying the leucine, right? So leucine gets stolen by your intestines. The older you are, the more leucine it sequesters. And that's why the muscle protein synthesis isn't going up as high.”

“Because they do other things. Well, leucine turns on this process called mTOR, right? The valine and the isoleucine do other things that help with the muscle protein synthesis. So they work better together.”

“the leucine is now going to use, right? Because it turned on muscle to build the protein. Guys, early access is finally here, and I could not be more excited to launch the ultimate filtered showerhead from cold life.”

“when you consume a steak, and let's say it has two grams of leucine in it, and then you consume just two grams of leucine by themselves, okay? Not only does the leucine by itself get into the blood faster than the steak for obvious reasons, because it's coupled, but twice as much leucine shows up in the blood from the amino acids as it does from the food. Wow. Twice as much.”

“Okay. So looking at that, you would say, well, it'd be better to just take the leucine or a protein shake than the whole, but remember, what else is in the steak that you're not getting? B vitamins. All kinds of things.”

“health. A lot of data on that, especially in animals, but some in humans. So branched chain amino acids, some people listening will know what they are. Valine, isoleucine, leucine, these are three of the 20 amino acids that are found in more abundance in animals than in plants.”

“and we'll talk about, citrate, and the three branch chain amino acids. So leucine, isoleucine, and valine. So why don't you tell us the story of how you developed this score?”

“And then we simply looked at all the other things that we had learned to measure. And we had just kind of started this activity. So branched chain amino acids, isoleucine, leucine, and valine, ketone bodies, plasma protein. I mentioned those two things because when you look individually at those things, ketone bodies and plasma protein, they have significant associations with mortality.”

“It's a less bioavailable form of protein and three, it's a lower quality of protein in terms of, it has typically less leucine, less branch amino acids and less essential amino acids. You answered the question that I almost interrupted you to ask, which was, does it boil down to the leucine content? And it sounds like that is one of the components and”

“Now cooking can help increase the bioavailability because it breaks some of those bonds and whatnot. The other thing to consider with the vegan sources of protein is the leucine content. So one of the studies we did was we looked at wheat, soy, egg, and whey isonitrogenous, meaning we equated protein between the groups isocaloric.”

“leucine to it to match the leucine content of whey and the protein synthetic response was identical. So again, I don't like to simplify things too much, but leucine appears to really be driving this ship.”

“Yeah. So you could take a capsule, like for example, if you're eating your normal meal, you could just take a capsule of like one gram of leucine. It's probably going to bump you off, bump you up enough that you're going to be good to go. There's options like blends, especially with corn. Corn is actually very high in leucine as a percentage of its protein.”