Time to Kiteboard!

Jodie and I are on our way to South Padre Texas, hitting up some kiteboarding down here and some time away.  It has been a crazy year, but I would not have it any other way (ok, I will admit to wishing my dissertation was done).

Fear not though, as the blog will continue on and I have some killer posts coming up, including this guest post here.

I may be a bit late responding to and approving comments, but I will get to all of them as soon as I can for sure!

Protein Controversies Regarding Bone and Coronary Heart Disease

Today I have a very special post for all of you regarding protein.

The amount of piss poor information floating around about protein is insane!    Good thing we have Jamie here to help sort out myth from truth.

Take it away Coach Hale.

The Author Himself Out for a Stroll

Protein Controversies

By Jamie Hale

Claim: High Protein diets are bad for bone health

Investigation: At one time or another you have probably heard the claim “high protein diets are bad for your bones, they cause calcium losses.” However, when examining the scientific evidence we see a different picture. A large study published in the Journal of Bone and Mineral Research showed that both elderly men and women who consumed the most animal protein had the lowest rate of bone loss whereas those who consumed little protein had much higher rates of bone loss. A study published in the American Journal of Clinical Nutrition has shown that postmenopausal women who consumed the highest amount of protein, particularly animal protein, were least likely to suffer from hip fractures and had the strongest bones (1).

Heaney and colleagues showed, that in free-living middle-aged women who were studied in a metabolic ward and ingested diets that matched their everyday intakes of protein and phosphorus, calcium losses were significantly positively correlated with protein intake and calcium balance was significantly negatively correlated (2). This study, cited extensively since its publication, contributed to the common belief that protein is harmful to bone. Almost two decades later in an editorial that was featured in the American Journal of Clinical Nutrition, Heaney critiqued his own study and reported on recent findings (3). In conclusion Heaney stated “analysis of the diets of hunter-gatherer societies, and nitrogen isotope ratios of fossil bone collagen, indicate that human physiology evolved in the context of diets with high amounts of animal protein. Although caution has been urged in the interpretation of such analyses, it remains true that there is certainly no evidence that primitive humans had low intakes of either total protein or animal protein. That, coupled with the generally very robust skeletons of our hominid forbears, makes it difficult to sustain a case, either evidential or deductive, for overall skeletal harm related either to protein intake or to animal protein. Indeed, the balance of the evidence seems to indicate the opposite.”

Research suggests that consuming high protein diets that contain sufficient amounts of calcium and Vitamin D do not negatively affect bone health. Researchers at Tufts University in Boston found that adequate ingestion of dietary calcium helps to promote a positive effect of dietary protein on the skeleton in older adults. Also, phosphorus (e.g. milk, meat) and potassium (e.g. milk, legumes, grains) reduce calcium loss, thus negating protein-induced urinary calcium excretion.

Conclusion: A high protein diet that lacks sufficient amounts of calcium and Vitamin D may cause harm to bones. But a high protein diet that contains sufficient amounts of calcium and Vitamin D can have positive affects on bone health.

Claim: High protein diets increase the risk of coronary heart disease

Investigation: A review conducted by Li and colleagues (4) looked at the relationship between read meat consumption and coronary heart disease factors; 54 studies were reviewed. Findings of the review indicated “Substantial evidence from recent studies shows that lean red meat trimmed of visible fat does not raise total blood cholesterol and LDL-cholesterol levels.” And “lean red meat is low in saturated fat, and if consumed in a diet low in SFA (saturated fatty acids), is associated with reductions in LDL-cholesterol in both healthy and hypercholesterolemia (high cholesterol) subjects.” In conclusion “lean red meat trimmed of visible fat, which is consumed in a diet low in saturated fat does not increase cardiovascular risk factors.”

Conclusion: High protein diets that contain excessive calories and high fat may increase risk factors associated with coronary heart disease. But high protein diets that are low to moderate in calories and saturated fat do not increase risk factors. I generally recommend a few servings of lean red meat each week. Red meat is loaded with micronutrients and is a good source of quality protein.

References

1. Tbk Fitness. How to Prevent Osteoporosis. [Online] September 11, 2009 http://www.tbkfitness.org/Osteoporosis.html

2. Heaney RP, et. al. Effects of nitrogen, phosphorus, and caffeine on calcium balance in women. J lab Clin Med, 99:46-55 1982.

3. Heaney R. Protein intake and bone health: the influence of belief systems and the conduct of nutritional science. American Journal of Clinical Nutrition, Vol. 73,1:5-6 Jan 2001.

4. Li D, et. al. Lean meat and heart health. Asia Pac J Clin Nutr, 14(2):113-9 2005.

About Jamie Hale

Jamie Hale is a Sports conditioning coach, author, lecturer, outdoor enthusiast and exercise and nutrition consultant. He is the owner and founder of MaxCondition Training, MaxCondition Nutrition and HNE Research Group. He is also a member of Kentucky Association of Science Educators and Skeptics. He has contributed to numerous exercise and sports publications (nationally and internationally) and has authored six books. Jamie is a member of the World Marital Arts Hall of Fame in recognition of his conditioning work with martial artists. In 2008 Jamie’s gym Total Body Fitness, which he owned and operated for eleven years, was featured in Men’s Health as one of the top 30 training facilities in the USA. He is considered by most in the industry as a specialist in agility and comprehensive fitness training. He is also known for his ability to get bodybuilders super lean for competition. Jamie’s scientific approach and critical thinking ability has earned him the nicknames, “The Practical Scientist” and “The Fitness Skeptic”. To learn more about Jamie, visit his websites at www.maxcondition.com and www.knowledgesummit.net

Thanks again to Jamie!

Rock on

Mike T Nelson

Nutrition Chat : Cholesterol, Protein, Muscle Growth and More!

Here I talk about the latest research on how to maximize muscle growth through nutrition based on a phone chat I had with Dr. Lonnie Lowery.

You probably know Dr. Lowery from his writings at TMuscle.com (may not be uber work friendly and also Iron Radio.  I encourage you to check out both.

Here we go!

Here I yap about

• Cholesterol -  Is it that Evil?

• mTOR – What the heck is that?  Why do I give a crap?

• Calories Are King!

• How Much Protein?

• Diabetics and Carbs

• Metabolic Flexibility

Let me know what you think and what questions you have!  Post away in the comments!

Rock on
Mike T Nelson

Goals 2010, Here We Go!

As stated in my last post, 2010 will be here in about 7 weeks. Wow, where does the time go? It seems like just yesterday I remember it turning over to 2000. Time continues to speed by faster every year it seems.

How did your goals for 2009 go? Did you make it? I will have a full update on all of mine coming soon. Some I made, and others I did not; but the good part is that there still is 7 weeks to go yet.

Time Is Not a Given

I’ve become painfully aware again that time is not a given. Recently, Jodie’s grandpa passed away at the age of 89. He lived a wonderful and full life, but the loss of a loved one is always very hard and makes you step back and re-examine again.

Just a bit after I graduated from college the first go round (after 7.5 years full time I swore I was never going back again, hahaha, but I swear once I am done again this time I am not going back) in early 2000, a good friend of mine, Christie, was struck by a car that crossed the center line and impacted her vehicle head on. She was killed instantly. She was only in her early 20s and I had just talked to her a few weeks before. I was in shock for quite awhile as I could not believe what I was hearing. It is always hard when a loved one dies, but it is always much more difficult when then they are young and in good health, as you expect them to always be there. Unfortunately, that is not true.

A Powerful Lesson

As painful as it was (and still is at times), I feel blessed to have learned a powerful lesson at a young age (I was 25). I learned that life if precious and your time is limited. I wrote the following letter to my friends at the time to share with them what I had learned and what their friendship and support meant to me. I have published one of the letters below as it was written then so you can learn some of the same lessons I had to learn the hard way. I am not the only one who has gone through these circumstances and I am sure many of you can relate.

The Letter

Dear Sherri,

Hi there! Hi there to Lance also. How are you doing? How was your weekend. I am glad that I got to talk to you on the phone the other day. Thanks for the support and I know you are always there if I need anything. I am doing better now. Tues and Wed I went to work, but it was hard. The wake for Christie as you know was last Wed night from 5-8pm and it was horrible. It was so hard to see her lying there and all of her family and brother. The funeral was earlier in the day on Thurs. and that was also very hard. I can’t even remember the last time I cried that much. It was the saddest thing I have ever had to witness in my entire life. She was then laid to rest early that afternoon. Thanks for being there, it is much appreciated.

I guess the hardest part is that it is so sudden. One day you are here and the next you’re gone and not one second of your life do you get back. Henry Rollins said that on stage the same day that Christie was killed. Say I gave you $1440 a day for the next year. What would you do? Now say that I give you the same amount ($1440) a day, BUT you have to spend every last dollar by midnight that night. You can not save any of it for the next day. You would spend it differently wouldn’t you?

Well in life you get 1440 minutes per day and at the end of it you get not even one second of it back. You never know when the end is and I think that unfortunately it takes a tragic event to make some people (myself) to realize that. I have always tried to live my life for each day and plan for the future, but that is always much easier said than done. So I just wanted to thank you for everything thing that you have done for me and all the times that you have been there for me. I really appreciate it and it means everything to me.

I vow from now on to try harder than ever to live each day to the fullest. It is so easy to get bogged down in the day to day events that it is easy to lose sight of the big picture. I am very thankfully for all of my friends and family, I have a great job that I love going to (the drive sucks, but I will be moving soon), a roof over my head, food and love.

I vow to be more thankful for what I have and not put off happiness. How many times have you heard, ““Oh once I am done with this class I will be happy. Once I am done with this semester I will be happy. Once I graduate and get a job I will be much better. Once I retire I will be happy then.” Next thing you know your life is over.

Live each day as if it was your last because some day you will be right. I am not saying don’t plan for the future, but when you go to sleep at night you must be happy with each day and realize that if it was your last that would be ok. I know this sounds very morbid, but that is reality.

So thanks again Sherri for everything and listening. I wish you and Lance nothing but the best in your future. I will have to stop out and see you again. If you or Lance ever need anything no matter how big or small or what time of the day it is, please let me know and I will do the same for you. If you could do me a favor and say a prayer for Christie and her family I would appreciate it. Thanks again for everything.

Love always,

Mike

What To Do Now?

So the time is now. Not tomorrow, not next week, not next year. The time is now to take action on your fitness and performance goals; and I want to help you.

I have put together a special offer that will only be valid until Monday November 16 at midnight, central standard time. Why the deadline? It will force you to make a decision and not put it off. Even if you decide not to participate, that is fine and you will still have made a decision.

1:1 private phone consultation, normally $110, now only $90

1 hour of my time to discuss YOUR goals and how to effectively reach them in record time. I’ve spent the last 17 years studying physiology, neurology and biomechanics in college (yikes, that is scary) and the last 4+ years applying those practices in the gym on athletes of all types.

Do you want to

• Feel Better
• Move Better
• Perform Better
• Decrease Pain

Then I can help you out.  I don’t have all the answers, but if I don’t have an answer I will hunt it down for you and get back to you.  Your satisfaction is 100% guaranteed. At the end of the call if you feel it was not worth your time, just email me and your money will be refunded.  It is up to me to prove to you that it is worth your time and money.

Only 7 weeks of 2009 left, so this is a perfect way to get a jump start on your goals.

Private Online Training

I normally only take a handful of clients for online training and since I had a slot fill up recently, I only had 1 spot open. I did some re-arrangement of my schedule to free up one more spot, so I only have 2 spots open. I will have a waiting list after that, on a first come first serve basis depending if others renew or not. I keep the quality as high as possible and everything is custom, so I severely limit the number of clients I take on. See this link for further info

Online Training with Mike T Nelson Info and Rates

FREE Bonus Packages (limited time)

To furhter help you out, I am including the following bonuses

Bonus #1  4 Hour lectures Series: The Truth About Protein, Fats and Carbs

No matter what your goal, you need to know about how protein, carbs and fat affect your performance; from recovery to fat loss. Now you can take time to read all the websites, all the latest research and sift through all the information out there or you can just sit back and listen to a lecture on each one. Nevermind that most of the information out there is confilcting and you will probably end up confused!

The lectures are from an Advanced 12 Week Nutrition online course I did this past summer; so you get to hear live questions being answered. The sound quality is good, but nothing stellar as I did not initially planned to release it; but after getting numerous questions about are fats evil, too many carbs will make my fat, too much protein will destroy my kidneys; I decided to release them and clear up some massive confusion.

Value: a normal hour of my time is currently $110 an hour x 4 hours = $440, you will get it for free

• 1 lecture on protein
• 1 lecture on carbohydrates
• 1 lecture on fats
• All on MP3 to put on your ipod

Here is some feedback from the overall course that each person paid $300 for a full 12 week course (you are just getting the first 3 weeks)

Seriously, it was most invaluable.

Was it worth the money?  Absolutely.  Very thorough. I would sign up again for the same topic or similar ones.  Keep me on your list please if that happens.

Jeanne Petrick, Chicago, IL

Occupation:  Pilates Instructor

Was it worth the money? Yes

Mike is very up-to-date with current literature and research

Tom Gallo Grinnell, Iowa

Occupation Physical Therapist

Was it worth the money? Yes.  It motivated me to probe more detailed into the material  to ask questions that were not perhaps covered in the reading material.

No matter how much you know about nutrition  ( I have some background) , a person can continue to learn and benefit from others who have studied and researched the same subject.  Also, you are genuinely interested in assisting, answering questions and your sincerity comes across.  I feel I have a great resource in you now and I could write to you at anytime and ask questions, etc.

Carrie Strom  Tucson, Arizona

Occupation— co owner of baseball academy  www.gabriels.biz

This 3 set lecture course will be released later as a full product for sale,  so you get it here exclusively for FREE.

Bonus #2  Strength Coach Interrogations: From the Gym to the Field: Does Performance in the Gym Guarantee Performance on the Playing Field?

One of the first people ever to get the 50 page ebook interrogation on athletic performance from in the gym to the field,  Roundtable with Cal Dietz, Patrick Ward, Jen Wak, Todd Hargrove and Shawn Myszka.

Note, This will be featured on the blog at a later date in a series, but you will get it first as soon as it is completed in a few weeks

Value: The average rate for these coaches is about $100 per hour X 5 = $500, you will get it for FREE

Bonus #3 Surprise Bonus

More details to come!  I am sure you will LOVE this one though!

Value: ?? you will have to wait and find out

Still Not Sure?

Testimonial From Professional Strongman Adam T Glass

How Do I Sign Up?

Contact Mike T. Nelson today to sign up for a private phone consulting session or online training today by clicking HERE.

Any comemnts, please post them below

Rock on

Mike T Nelson

PS

Keep in mind this offer ends at midnight on Monday Novemember 16 at midnight, so take action now and email me  above.

PPS

Please pass this along to your friends and encourage them to reach for their goals, TODAY!

Q and A Time: How Much Protein Do You Need to Build Muscle?  Is Whey Protein the Best?  Is Glutamine Good?

I have been looking to get some stuff from Protein Factory per your recommendation for post workout and I was wondering if you could point me in the right direction. A lot of the stuff just confuses me past the regular whey, casein, isolate, concentrate, hydrolysate… So that would be a big help. And is it worth getting the glutamine and creatine dropped in with it?

Just curious, you know more about this one than i do so any info is appreciated!

Dustin Schlichting BS, ATC, CSCS, USAW

Answer:

Hi there Dustin!  Thanks for the comment, and yes, it can get VERY confusing and few people want to sit down and read tons o’ research on new types or protein.  Ok, I do, and I will put my hand down now.  Add to the confusion is very supplement company telling you that their gold micro filtered subfractioned protein from organic goats that live up in the Himalaya is the most anabolic thing you can buy for $90 a bottle since it will add 27 pounds of muscle in 6 weeks!  Ok, so we all know that is bogus!  There is ZERO literature to support it.

Back to the Future: Got Protein?

Protein is good.  Get some first before you go bananas trying to figure out which is best.  Cover the basics first.  Protein has been a key thing for strength trainers for decades.  Make sure you actually LIKE it as the best protein on the planet if it tastes like you are drinking week old cottage cheese gone bad will not do you any good.  You have to consume it first before it can have any effect.

Once you get that down, there are some great proteins that work well, taste good and won’t break your bank.

Got Protein, Now What?  Do I Need Whey Protein?

For post training my favorite is some type of whey protein.  Whey protein has tons of benefits for building muscle and my favorite is CFM Whey as it is high quality and tastes good. If you add enough carbs and sweetner, the Hydrolyzed 1400 is good and does not have any lactose either.  With athletes over the years, I’ve found it to be the most non allergenic of almost all proteins too (rice protein would be high on that list too).  On its own, Hyrdolyzed 1400 (and Hydrolyzed 520 is worse) tastes like crap and mixes just as bad. I get it with vanilla and sucrolose and it is fine, but most don’t care for it.  A hydrolyzed (or hyrdo) protein is one that is broken into very small pieces.  The smaller the number, the more hydrolysis, thus the smaller the pieces (measured in daltons).  The theory goes that the smaller the proteins, the faster it is absorbed and should spike protein synthesis (building muscle processes) higher.   Not sure I am completely sold that yet, but the protein seems to work well; esp if you have allergies.

A slightly cheaper whey protein is Isochill and tastes pretty good too. I have used the TriFX whey and it is good also with a slightly bitter taste if you get it plain with no flavor or sweetner.  Can’t say I notice any huge difference or have found any lit. to show a massive difference to all the different types of whey.   Buy a good high quality one (such as the ones listed above) and add about 20-40 grams around your training time and you are set.

Total Amount of Protein?

Total protein should be around 1 gram per pound of body weight.  Yes I know there is not one piece of literature that comes up with that EXACT amount, but it is pretty close and I like easy math.  Currently i weigh about 215 lbs, so I shoot for about 215 grams of protein per day.   If I get 200 or 240 grams I don’t worry about it.  6 meals a day with about 30-40 grams works great.  No, your kidneys will NOT explode and fly across the room with that amount if you are healthy.   If you want some more benefits of protein, see this newsletter from Dr. John Berardi here JB answers “Is there a limit to protein?”

I love the Precision Nutrition system and use it all the time!

Protein Factory (Click below to order)

Creatine?

You can add creatine to it directly, but I just add it on its own and I buy my creatine from Protein Factory also.  5 gm per day is about all you need. Don’t waste your money on other forms of creatine; just go wtih creatine monohydrate.  Hundreds of studies to show it is safe and effective.  I have personally been using creatine monohydrate since my graduate work at Michigan Tech in about 1995, back when I was in college the first go round – ha!  You can take some time off from it, which is a good idea with any supplement, but taking a small amount on most training days should be just fine.

Glutamine, Don’t Believe the Hype?

Glutamine is worthless. There, I said it.  Most of the studies done to show its “anti catabolic” properties were done initially on burn patients, who break down muscle at an incredibly rate; not a rate seen by even the most hard training athlete. I have not seen one study yet that shows glutamine to help your average gym rat.  If you find one in trained athletes, please post it below as I would seriously like to read it.  Heck, if it works I will report on it here.

Evil Doers of the Gut

You can make an argument that glutamine may help gut health, but I would go with a pro-biotic first then and maybe some special types of fiber (like FOS). Here is a tip, if you or your athletes you work with have been on an antibiotic in the past 1-2 years I would automatically have them use a probiotic.  While antibiotics have there place in medicine, they are like indescriminate killers and they wipe out tons of good and bad bacteria in your gut.  If your gut is left on its own, the bad guys can start to take over.   Kind of like the US in the Middle East.  We could wipe out a whole area, but it may be built up to more “evil doers”; so we would be better off seeding it with new buildings, security and returning it to the people that will take care of it and keep out the evil doers.

Protein Factory

Click on the link below to get all the great products from Protein Factory.  ff you use the links here I make a whole 4%, but every bit helps.  I lost count of how many supplement companies I have turned down offers from since I feel that clients hire me to provide the best to them, not sell them some supplement that I make 50% commission on and they pay for it.   I have not disrespect to anyone that works or sell other supplements, it is just a personal decision that I made only for myself.  If you find a company that you believe it and it helps your athletes, go for it.

Get Protein Here

This can be a confusing area, so drop me some comment love with your thoughts on this article and any questions you have.

Rock on
Mike N

MC has posted another short video from yours truly in regards to the post training window.

Does it really exist or is it as mythical as the Loch Ness Monster?

Is there a magical time that taking in protein and perhaps carbs can help you optimize your athletic events or time in the gym?

Is it time to bust more BroScience?

Hop on over to see the short video by clicking below.

Minute with Mike (2 ), Post Workout Recovery Window: Real or Myth?

Rock on

Mike T Nelson

PS

Doing good on the comments from yesterday’s post, but still need a few more if you want some more info!

I am still down here in AZ and I fly back later today and I had a big personal announcement that I sent out over facebook and twitter just recently and more info on it here soon. You can follow me on Twitter at the link below

http://twitter.com/MikeTNelson

MC from “Begin To Dig” fame was down here in AZ also at the Z-Health 9S Advanced Nutrition course and she caught me on film with some great questions about protein, BCAAs, Leucine and whey protein.  Head on over to her blog at the link below and check it out.  It just a few minutes long, so click below

A Minute with Mike: BCAA’s, Leucine, or Plain Old Whey – does it make a difference?

Rock on

Mike N

PS

This tip alone may save you some money without compromising your performance too!

A Minute with Mike: BCAA’s, Leucine, or Plain Old Whey – does it make a difference?

Greetings from Seattle WA. I just have a sec here due to limited internet access and more things to do yet today; but wanted to get this brand new study out to all of you.

Jodie and I just finished an amazing breakfast here by our kind hosts. Fresh espresso, pumpkin pancakes and an omelet with red pepper and roasted garlic. Yummmmmy.

ACSM was killer and tons of info coming soon (soon being early this coming week as I may not have Internet access until then). I cut down on my notes this year and only have 20 pages.

Dave Barr and I saw a killer lecture from Dr. Stu Phillips about testosterone levels and training–short version is that if you are in the normal range, being high or low will NOT accelerate or alter muscle size or strength gains (this excludes the very very low end and the very very high end–those using exogenous testosterone). Exclusive updates to my newsletter group too (thanks for your patience).

Here is the study

Am J Clin Nutr. 2009 May 27, 2009

Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein.

Koopman R, Crombach N, Gijsen AP, Walrand S, Fauquant J, Kies AK, Lemosquet S, Saris WH, Boirie Y, van Loon LJ.

BACKGROUND: It has been suggested that a protein hydrolysate, as opposed to its intact protein, is more easily digested and absorbed from the gut, which results in greater plasma amino acid availability and a greater muscle protein synthetic response.

OBJECTIVE: We aimed to compare dietary protein digestion and absorption kinetics and the subsequent muscle protein synthetic response to the ingestion of a single bolus of protein hydrolysate compared with its intact protein in vivo in humans.

DESIGN: Ten elderly men (mean +/- SEM age: 64 +/- 1 y) were randomly assigned to a crossover experiment that involved 2 treatments in which the subjects consumed a 35-g bolus of specifically produced l-[1-(13)C]phenylal anine-labeled intact casein (CAS) or hydrolyzed casein (CASH). Blood and muscle-tissue samples were collected to assess the appearance rate of dietary protein-derived phenylalanine in the circulation and subsequent muscle protein fractional synthetic rate over a 6-h postprandial period.

RESULTS: The mean (+/-SEM) exogenous phenylalanine appearance rate was 27 +/- 6% higher after ingestion of CASH when compared with CAS (P

CONCLUSIONS: Ingestion of a protein hydrolysate, as opposed to its intact protein, accelerates protein digestion and absorption from the gut, augments postprandial amino acid availability, and tends to increase the incorporation rate of dietary amino acids into skeletal muscle protein.

Greetings! Some very cool studies below for yas and I apologize that I don’t have time to add my comments per normal, but if there are any questions post them in the comments and I will get back to you as soon as I can.

Jodie and I are headed out super early tomorrow AM for Ryan Lee’s Ozworth conference on business stuff for 3 days. It should be very interesting and I am looking forward to learning as much as I can so I can better help all of you! If you are there, please come up and say hi! If I miss you, email me at my normal address with the title URGENT and my assistant will call me with your contact information.

If you have sent an email, I will get back to you soon, but it probably won’t be until next week. I know I probably said that last week too, but I will get back to you at some point.

The first study I need to send a huge congrats out to Layne Norton for getting it published! If you have not checked out his website, click on it below.

Biolayne
(for some reason my computer spits at me about the link, but it worked earlier today)

I know first hand how much effort goes into publishing studies! You can listen to Layne himself and a great discussion about protein on Super Human Radio below. Excellent info and interview

Super Human Radio Show – # 273 – BREAKING NEWS – Which Protein Source Builds More Muscle
Monday, March 16, 2009 1:00 PM

From http://www.superhumanradio.com/rss/show_podcast.xml

Nutrient Physiology, Metabolism, and Nutrient-Nutrient Interactions

The Leucine Content of a Complete Meal Directs Peak Activation but Not Duration of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signaling in Rats1,2
Layne E. Norton3,*, Donald K. Layman3, Piyawan Bunpo5, Tracy G. Anthony5, Diego V. Brana4 and Peter J. Garlick3,4

J. Nutr. (April 29, 2009)

3 Division of Nutritional Sciences, Department of Food Science and Human Nutrition 4 Department of Animal Sciences University of Illinois at Urbana-Champaign, Urbana, IL 61801 5 Department of Biochemistry and Molecular Biology, Indiana University School of Medicine, Evansville, IN 47712

This study examined the impact of leucine (Leu) derived from complete meals on stimulation of skeletal muscle protein synthesis (MPS). Expt. 1 examined time course changes in translation initiation and MPS after a meal. Male rats (~300 g) were trained for 5 d to eat 3 meals/d providing 20, 50, and 30% of energy from whey protein, carbohydrates, and fats, respectively. Plasma and skeletal muscle were collected at time 0 (baseline) after 12 h of food deprivation and then at 45, 90, 135, 180, and 300 min after a 4-g meal.

Plasma Leu increased at 45 min and remained elevated through 180 min. MPS peaked at 45–90 min and returned to baseline by 180 min.

Plasma Leu correlated with phosphorylation of ribosomal protein p70 S6 kinase (r = 0.723; P CONCLUSION These studies demonstrate that peak activation but not duration of MPS is proportional to the Leu content of a meal.

Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein.

Tipton KD, Elliott TA, Ferrando AA, Aarsland AA, Wolfe RR. Metabolism Unit, Shriners Hospitals for Children, University of Texas Medical Branch, Galveston, TX 77555, USA.

Leucine is known to stimulate muscle protein synthesis and anabolism. However, evidence for the efficacy of additional leucine to enhance the response of muscle anabolism to resistance exercise and protein ingestion is unclear. Thus, we investigated the response of net muscle protein balance to ingestion of additional leucine with protein in association with resistance exercise. Two groups of untrained subjects performed an intense bout of leg resistance exercise following ingestion of 1 of 2 drinks: flavored water (PL); or 16.6 g of whey protein + 3.4 g of leucine (W+L). Arteriovenous amino acid balance across the leg was measured to assess the anabolic response of muscle in each group.

Arterial amino acid concentrations increased in response to ingestion of W+L. Amino acid concentrations peaked between 60 and 120 min after ingestion, and then declined to baseline values. Valine concentration decreased to levels significantly lower than baseline. Net balance of leucine, threonine, and phenylalanine did not change following PL ingestion, but increased and remained elevated above baseline for 90-120 min following W+L ingestion. Leucine (138 +/- 37 and -23 +/- 23 mg), phenylalanine (58 +/- 28 and -38 +/- 14 mg), and threonine (138 +/- 37 and -23 +/- 23 mg) uptake was greater for W+L than for PL over the 5.5 h following drink ingestion.

CONCLUSION: Our results indicate that the whey protein plus leucine in healthy young volunteers results in an anabolic response in muscle that is not greater than the previously reported response to whey protein alone.

My notes: Ok, I could not resist. Looks like if you are using protein high in BCAAs and leucine, that EXTRA leucine may not be beneficiail (although does not appear to be harmful, unless you count money going out of your wallet as harmful)

The balancing act between the cellular processes of protein synthesis and breakdown: exercise as a model to understand the molecular mechanisms regulating muscle mass.

Rasmussen BB, Richter EA. Univ. of Texas Medical Branch, Dept. of Physical Therapy. Div. of Rehabilitation Sciences, 301 Univ. Blvd., Galveston, TX 77555-1144. blrasmus@utmb).

No Abstract Available.

Nutritional and contractile regulation of human skeletal muscle protein synthesis and mTORC1 signaling.

Drummond MJ, Dreyer HC, Fry CS, Glynn EL, Rasmussen BB. Univ. of Texas Medical Branch, Dept. of Physical Therapy, Div. of Rehabilitation Sciences, 301 Univ. Blvd. Galveston, TX 77555-1144. blrasmus@utmb.edu).

In this review we discuss current findings in the human skeletal muscle literature describing the acute influence of nutrients (leucine-enriched essential amino acids in particular) and resistance exercise on muscle protein synthe
sis and mammalian target of rapamycin complex 1 (mTORC1) signaling. We show that essential amino acids and an acute bout of resistance exercise independently stimulate human skeletal muscle protein synthesis.

It also appears that ingestion of essential amino acids following resistance exercise leads to an even larger increase in the rate of muscle protein synthesis compared with the independent effects of nutrients or muscle contraction. Until recently the cellular mechanisms responsible for controlling the rate of muscle protein synthesis in humans were unknown. In this review, we highlight new studies in humans that have clearly shown the mTORC1 signaling pathway is playing an important regulatory role in controlling muscle protein synthesis in response to nutrients and/or muscle contraction.

CONCLUSION: We propose that essential amino acid ingestion shortly following a bout of resistance exercise is beneficial in promoting skeletal muscle growth and may be useful in counteracting muscle wasting in a variety of conditions such as aging, cancer cachexia, physical inactivity, and perhaps during rehabilitation following trauma or surgery.

Donate to a Great Cause
Alright, I very rarely ever put things like this up on my blog, but my good buddy Phil Stevens is having a raffle for a great cause. See the info below from him. I already made my cash donation and you may even win some great prizes too.

In addition, I will be donating some phone consultations for a few lucky winners too.

Brand New Study on Leucine!

Just wanted to give you a heads up to look for the following study very soon as it has been accepted for publication, but it is not out yet. Van Loon’s lab has been cranking out lots of interesting studies in regards to protein synthesis over the past several years.

S Verhoeven, K Vanschoonbeek, LB Verdijk, R Koopman, WKWH Wodzig, P Dendale, and LJC van Loon

Long-term leucine supplementation does not increase muscle mass or strength in healthy elderly men.

As the astute readers of this blog know, protein synthesis (building muscle) response in older folks is not the same as younger people; so the jury is still out a bit on that part.

In the meantime, check out the following by clicking on each one.

BCAA Supplementation Roundtable

By Jamie Hale

And other posts

Research Review: Do You Only Need 20 Grams of Protein Post Workout?

Performance Research for February: Protein Synthesis and Exercise Round 1

Charles Staley Seminar: Dave Barr and Supplements