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Muscle-Building Workout and Diet

– [Narrator] To better understand Leucine, it helps to understand where it fits into the bigger picture of nutrition. I’m sure you’re familiar with protein and just how important it is. People often say things like, “Proteins are the building
blocks of the body.” In reality though, the
true building blocks of the body are what the
protein is actually made up of, which is a selection
of various amino acids. All of these amino acids serve different purposes in the body. Because of this, in order for a food to be considered an adequate protein source, a food needs to contain all nine of the essential amino acids necessary for the dietary needs of humans. As I said, each of these
essential amino acids has a different function in the body. So what would happen if
you were to cherry pick the amino acids with the greatest benefits to muscle gain, and supplement with that? Then, you’d be supplementing Leucine. Part of the family of three, known as the Branched Chain Amino Acids. Although you will sometimes hear about people supplementing with BCAAs, many studies have actually
shown Leucine is so beneficial, that it is better to supplement with just Leucine versus
a mix of the three BCAAs. This is why, it is sometimes referred to as the main amino acid, due to the most popular benefit of BCAAs, muscle building, being
mostly due to Leucine. Leucine activates the mTOR pathways, which then induce muscle protein synthesis AKA the building of muscle. Think of mTOR as the amino
acid sensor of the cell. mTOR is sensitive to
losing concentrations. Decreasing Leucine
concentrations signal to mTOR that there is not enough
dietary protein present to synthesize the new skeletal muscle and it is deactivated. As Leucine concentrations increase, it signals to mTOR that there
is sufficient dietary protein to synthesize new skeletal muscle. An mTOR is activated, meaning the cell begins the process of adding protein and growing. While the other two BCAAs
do also activate mTOR, they are much weaker
than Leucine in doing so and as a result of that,
five grams of Leucine will be more effective than
five grams of mixed BCAAs. In one study, four grams of Leucine was given daily to a
group of untrained men who were participating in a
resistance training protocol. The placebo group, received nothing. At the end of the study, the group who was supplementing with Leucine
saw a 40.8% increase in their strength versus
the placebo group, who saw just a 31% increase in strength. This is the point where
most videos would say, “But you’re already
getting it in your diet, so as long as you’re getting
enough protein, you’re good.” But here’s the thing, not all protein has an
equal amount of Leucine. When a food contains enough
of all the amino acids which we can only get through diet, it is said to be a
complete protein source, but since these foods just
need to meet a minimum level of amino acids to be considered complete, the protein molecule all
have different levels of the amino acids. This is why a gram of protein can mean something different
depending on its source. As an example, to be
considered a complete protein, a food needs a minimum of just seven milligrams of Tryptophan, but it needs a minimum of
55 milligrams of Leucine per gram of protein. This also means that
while a gram of protein from one source may have
55 milligrams of Leucine, that’s just a minimum. A gram of protein from another source could have 85 milligrams of Leucine. Let’s imagine two athletes, each decide to consume
200 grams of protein. One selects a protein which contains a lower amount of Leucine, the other chooses one which
contains more Leucine. They’re each getting the
same amount of protein, but one of them can end up
getting several more grams of that all important
muscle building Leucine. If you shoot for 200
grams of protein a day, you could be getting anywhere between 11 grams of Leucine
and 18 grams of Leucine, just based on the decisions you’re making of which protein you’ll eat. This is why, given that science has agreed Leucine is so important, it’s worth considering supplementing if you wanna take the guesswork out of how much you’re getting. If you’d rather not spend the
extra money on supplements, trust me I get it, I know how you feel, that’s why I’ve put together
a list of protein sources with the highest Leucine contents. Include plenty of these in your diet, and you’ll be getting above
average amounts of Leucine. I hope this video was able to answer whatever questions led
you to Youtube Leucine in the first place. Until next time, D man, signing off.

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