Body builders around the world have tried various means to aid their muscle building exercises. They have tried different methods to augment their muscle mass. Drinking high quality protein shakes, following a bout of exercise, is a method of body building which is becoming increasingly popular these days. Drinks enriched with whey protein are especially in vogue. Whey protein is rich in an essential amino acid known as leucine. Two independent studies were especially conducted to probe the role of leucine in body building. The results of these two studies have been published in the Sept 2011 issue of “The American Journal of Clinical Nutrition. ”
In the first study, led by Stuart Phillips (McMaster University), the subjects were given either a large bolus of whey protein (25 g) immediately following exercise, or were given small doses of whey protein (2.5 g) 10 times over a period of time. The researchers found that consuming the large bolus of whey protein immediately after exercise increased muscle protein synthesis more than when periodic smaller doses of protein were consumed. In the second study, led by Stefan Pasiakos from the US Army Research Institute of Environmental Medicine, active-duty military personnel comprising of 7 men and 1 woman, were given either a high protein beverage containing 3.5 g leucine or a protein beverage containing 1.87 g leucine, while exercising on a stationary bicycle. The researchers concluded that the muscle protein synthesis was 33% greater after consumption of the protein beverage high in leucine than after the drink which was low in leucine.
Exercising leads to a continuous cycle of muscle breakdown (during exercise) and compensatory remodeling and growth. For a healthy muscle development both exercise as well as good nourishment are required. Now we have scientific proof that immediate post exercise consumption of proteins is the best for muscle development. We can also conclude that leucine plays an active role in muscle growth, especially in the post exercise phase.
References:
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