NOTE: VIDEOS AT BOTTOM OF PAGE
Rowlands DS1, Nelson AR, Phillips SM, Faulkner JA, Clarke J, Burd NA, Moore D, Stellingwerff T
– Protein-leucine following strenuous endurance exercise accentuates muscle protein synthesis and improves recovery of muscle performance
– 12 trained men completed 100 min of high-intensity cycling, then ingested either:
(1) 70/15/180/30g protein/leucine/carbohydrate/fat (15LEU)
(2) 23/5/180/30g (5LEU)
(3) 0/0/274/30g (CON) beverages
– Randomised order in 4 servings during the first 90 min of a 240-min recovery period
(1) The 33% (90%CL ±12%) increase in MPS with 5LEU vs. CON represented near-maximal FSR stimulation
(2) Tripling protein-leucine dose (15LEU) negligibly increased FSR (13% ±12% vs. 5LEU)
– 23 g protein with 5 g added leucine achieved near-maximal MPS after endurance exercise
Pasiakos SM1, McClung HL, McClung JP, Margolis LM, Andersen NE, Cloutier GJ, Pikosky MA, Rood JC, Fielding RA, Young AJ.
– 8 adults completed 2 separate bouts of cycle ergometry for 60 min, 60% VO(2)peak
– 10 g EAA drinks with different leucine contents [leucine-enriched (l)-EAA,
(1) L-EAA, 3.5 g leucine
(2) EAA, 1.87 g leucine] were consumed during exercise
(1) Muscle Protein Synthesis MPS was 33% greater after L-EAA (0.08 ± 0.01%/h) than after consumption of EAA (0.06 ± 0.01%/h)
(2) Whole-body protein breakdown and synthesis were lower and oxidation was greater after consumption of L-EAA than after consumption of EAA
Greer BK1, Woodard JL, White JP, Arguello EM, Haymes EM.
– Determine whether BCAAs reduces muscle damage during endurance exercise as compared with a carbohydrate (CHO) beverage or placebo (PLAC) beverage
– 9 untrained men performed 3X90 min cycling bouts at 55% VO 2peak.
– Drank a total of 200 kcal of energy via the CHO or BCAA beverage before and at 60 min of exercise, or they drank the PLAC beverage
– BCAAS attenuate muscle damage during prolonged endurance exercise in untrained college-age men
Rowlands DS1, Nelson AR2, Raymond F3, Metairon S3, Mansourian R3, Clarke J4, Stellingwerff T5, Phillips SM6.
– Protein-leucine following strenuous endurance exercise accentuates skeletal-muscle protein synthesis and adaptive molecular responses, but underlying transcriptome is uncharacterized
– 12 trained men completed 100 min of high-intensity cycling then ingested either:
(a) 70/15/180/30g protein/leucine/carbohydrate/fat (15LEU)
(b) 23/5/180/30g (5LEU)
(c) 0/0/274/30g (CON) beverages during the first 90 min of a 240-min recovery period.
– PRO-leucine ingestion modulates inflammatory-myogenic regenerative processes during skeletal muscle recovery from endurance exercise
Stuart Douglas Houltham, David S. Rowlands
(1) Indirect estimates of the mean daily protein requirement for female endurance athletes are 1.2–1.4 g·kg·day
– A 72-h nitrogen balance was determined for 10 female cyclists and triathletes training for 10.8 h·wk following 2 habituated protein intakes:
(1) Normal habitual (NH) (protein 85 g·day)
(2) Isocaloric high-protein (HP) (2-fold increase in protein)
– Estimated mean protein requirement was 1.63 g·kg·day