leucine

Leucine plays a significant role in various aspects of health, particularly in muscle protein synthesis, and there are several insights from the Huberman Lab on this topic:

1. Muscle Protein Synthesis:

   • Layne Norton discussed that leucine is a critical driver for muscle protein synthesis. When added to plant-based proteins, leucine can make their protein synthetic response comparable to whey protein. For instance, adding free leucine to an isolated plant protein source can meet this requirement, although it tastes quite bad and doesn't dissolve easily, hence can be taken in capsule form. Corn protein isolated into powder form has about 12% leucine, making it a valuable component in plant-based diets 1.

2. Longevity and Cellular Growth:

   • David Sinclair touched upon leucine’s role in triggering the mTOR pathway and its potential implications for aging. Increased leucine intake could promote cellular growth, which might be linked to aging processes. Sinclair's approach involves "pulsing" intake and exercise to balance muscle growth and longevity 2.

3. Protein Quality:

   • Leucine content varies significantly among protein sources. For optimal muscle health, it's essential to balance the intake of leucine with other amino acids like isoleucine and valine 3. Higher quality proteins, like whey and eggs, are rich in leucine. Collagen, in contrast, is notably low in leucine and less ideal for muscle-building purposes 4.

     Plant-Based Protein

     Layne Norton

     Andrew Huberman

     Layne and Andrew discuss the importance of leucine in muscle protein synthesis and options for plant-based protein sources, including isolated sources, leucine supplementation, and complementary blends. They also touch on the rise of veganism and its impact on muscle building and performance.

     

     Huberman Lab

     Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97

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4. Dietary Recommendations:

   • Current RDA for leucine is 2.7 grams per day, which is considered insufficient for those aiming for optimal muscle health. A higher intake, closer to 9 grams per day, is suggested for better support of muscle function and maintenance 5.

5. Meal Frequency and Protein Density:

   • It is recommended that 700 to 3000 milligrams of leucine be ingested with each meal to support muscle synthesis. Whole foods are preferred over supplements, and animal proteins offer higher density of essential amino acids compared to plant proteins 6. Eating two to four times a day is sufficient for most people to meet their protein and leucine needs without requiring frequent meals.

These insights underscore the importance of leucine as a dietary component for muscle health, longevity, and optimal protein synthesis.

The timing of leucine or amino acid intake can significantly impact muscle health and growth. Here's what Andrew Huberman shared on the optimal timing:

1. Early Day Intake for Muscle Hypertrophy:

   • Ingesting protein, including amino acids like leucine, early in the day can lead to more muscle hypertrophy compared to consumption later in the day. This is because muscle cells are more primed to incorporate amino acids and synthesize muscle in the morning 1.

2. Impact on Muscle Maintenance and Growth:

   • For those aiming to maintain or grow muscle mass, having a high-protein meal, including essential amino acids, early in the day is beneficial. This doesn't mean avoiding protein later in the day, but emphasizes the importance of morning intake for muscle protein synthesis 2.

3. Circadian Influence:

   • Muscle cells have a circadian rhythm, with greater protein synthesis efficiency early in the day. This is linked to the BMAL gene, which influences protein incorporation into muscle. Thus, consuming quality protein early, regardless of training time, can support muscle maintenance and growth better than later intake 3.

     Protein Timing

     Andrew Huberman

     Andrew discusses a study that shows ingesting protein early in the day can lead to more muscle hypertrophy than ingesting it later in the day. This information is important for those interested in maintaining or building muscle, as loss of skeletal muscle is a major cause of injury and cognitive/metabolic deficits as we age.

     

     Huberman Lab

     Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Huberman Lab Podcast #36

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These insights suggest that incorporating leucine or amino acids in your breakfast or morning meals can be most beneficial for muscle health and growth.

According to Andrew Huberman, the best time to take amino acids, especially for muscle health and growth, is early in the day. Here's a summary based on his insights:

1. Early Day Intake 1 2:

   • Consuming amino acids, particularly leucine, early in the morning (between 5:00 AM and 10:00 AM) is optimal for muscle synthesis.
   • Muscle cells have a circadian rhythm and are more efficient at incorporating amino acids and synthesizing muscle tissue early in the day.

2. Mechanism 3:

   Protein Timing

   Andrew Huberman

   Andrew discusses a study that shows ingesting protein early in the day can lead to more muscle hypertrophy than ingesting it later in the day. This information is important for those interested in maintaining or building muscle, as loss of skeletal muscle is a major cause of injury and cognitive/metabolic deficits as we age.

   

   Huberman Lab

   Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Huberman Lab Podcast #36

   Explore similar conversationsView full episode summary

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   • The BMAL gene, which regulates protein synthesis, is more active in the morning, enhancing the muscle-building effects of amino acids consumed during this time.

3. Flexibility With Training 3:

   • Whether you train in the evening or not, early intake of amino acids is still beneficial. Training, however, does boost protein synthesis regardless of the time, suggesting post-workout amino acid intake is also valuable.

4. Quality Protein Source 2:

   • Ensure the intake of high-quality proteins that include essential amino acids like leucine. This can come from both animal and plant-based sources, depending on dietary preferences.

Taking amino acids in the early part of the day helps maximize muscle maintenance and growth. However, this doesn't mean you should avoid protein later in the day; it just emphasizes the unique benefits of morning consumption.

Yes, you can take protein and amino acids at the same time right after training. This combination can be beneficial for muscle recovery and growth.

Andrew Huberman mentions that resistance training increases protein synthesis, so ingesting amino acids after such training is beneficial regardless of the time of day 1. Additionally, consuming a quality protein source that includes essential amino acids like leucine can further enhance this process 2.

Andrew Huberman also discusses this with Gabrielle Lyon, who affirms that for optimal muscle protein synthesis, particularly if you are at risk of anabolic resistance, consuming a protein shake right after training can be very effective due to its quick absorption 3.

So, combining protein and amino acids post-workout is a practical and effective approach to support muscle recovery and growth.