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  1. #1
    The Physique Architect str8flexed's Avatar
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    My latest review article just out: Optimal protein intake for athletes

    in this months issue: http://agro-food-industry.teknoscienze.com/index.asp

    You have to sign up to see it but it is free.

    Optimal protein intake to maximize muscle protein synthesis. Examinations of optimal meal protein intake and frequency for athletes

    I have also attached it as a PDF. Hope you guys enjoy
    Attached Files
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    Registered User Babylon1023's Avatar
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    Does that mean supplementing with pure L-Leucine would be beneficial?
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    The Physique Architect str8flexed's Avatar
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    did you actually read it?
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    Might as well sticky this because it answers 80% of the questions Layne gets...
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    Very very interesting indeed.Question though : According to Bohe et al MPS stimulation could not be elongated by continuous EAA supplementation (Infusion),doesn't that go against the protein stat hypothesis to overcome the refractoriness?

    *Congrats on the publication!
    Last edited by __AM__; 05-08-2009 at 12:01 PM.
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    The Physique Architect str8flexed's Avatar
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    no, because the protein stat theory says the cell is responding to the CHANGE in concentration; not the absolute concentration... which is held constant during an infusion
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    ^^Damned Handsome^^ TE's Avatar
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    so each meal should require a minimum of 3g of leucine to saturate the mTOR?
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    Squattin in the Curl Rack BG_1's Avatar
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    after the conclusion, there should be "cliffs" Layne

    just kidding, just read the conclusion, seems intersting, prob give it a full read after i eat.
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    The Physique Architect str8flexed's Avatar
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    Originally Posted by TE View Post
    so each meal should require a minimum of 3g of leucine to saturate the mTOR?
    how many times do I need to repeat it

    yes, approx 3g leucine should maximize muscle protein synthesis
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    good read

    thats basically all i supplement with

    multi
    whey isolate
    creatine
    bcaa & eaa
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    Congrats on the article. Can the next one be in lbs instead of kgs?
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    ٩(●̮̮̃•̃)۶ ٩(●̮̮̃•̃)۶ iForce Dave's Avatar
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    Originally Posted by str8flexed View Post
    how many times do I need to repeat it

    yes, approx 3g leucine should maximize muscle protein synthesis
    then why would you need to take up to 7-10g of leucine from a product like Xtend?

    (4-6 scoop serving size at my weight)
    keep it simple, keep it basic, keep it heavy
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    The Physique Architect str8flexed's Avatar
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    Originally Posted by dvsness View Post
    Congrats on the article. Can the next one be in lbs instead of kgs?
    thanks!

    afraid that kilos is the standard language for scientific journals... especially since this one is european. but i don't know of any journals that publish in lbs
    Last edited by str8flexed; 05-08-2009 at 12:39 PM.
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    The Physique Architect str8flexed's Avatar
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    Originally Posted by iForce Dave View Post
    then why would you need to take up to 7-10g of leucine from a product like Xtend?

    (4-6 scoop serving size at my weight)
    sir, if you read the article you will see that the recommendation to max protein synthesis is 3g at a sitting! not for the entire day. 4-6 servings of xtend would be 14-21g leu per day. 3g of leucine 5x/day between meals would be 15g which would be in the range of what I recommend and what the science seems to support.
    Last edited by str8flexed; 05-08-2009 at 12:45 PM.
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    Registered User Babylon1023's Avatar
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    I just checked ON Whey's amino profile did some number crunching to determine that 3,000mg of leucine is present for every 28.44g of whey protein. Would that mean it's a good recommendation to get about 29g of complete protein with every meal? Tough to do with the in between snacks on a cut, but doable for the major meals.
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    Originally Posted by str8flexed View Post
    thanks!

    afraid that kilos is the standard language for scientific journals... especially since this one is european. but i don't know of any journals that publish in lbs
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  17. #17
    ^^Damned Handsome^^ TE's Avatar
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    Originally Posted by str8flexed View Post
    how many times do I need to repeat it

    yes, approx 3g leucine should maximize muscle protein synthesis
    LOL. Thanks Layne.
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  18. #18
    The Physique Architect str8flexed's Avatar
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    Originally Posted by Babylon1023 View Post
    I just checked ON Whey's amino profile did some number crunching to determine that 3,000mg of leucine is present for every 28.44g of whey protein. Would that mean it's a good recommendation to get about 29g of complete protein with every meal? Tough to do with the in between snacks on a cut, but doable for the major meals.
    you didn't read the paper thoroughly enough. whey will not digest fast enough to overcome the refractory response. Only free form would do this likely. I have nothing to prove that at this time. but we have done experiments with whey and it just would not be able to get the plasma amino acid levels high enough to overcome refractoriness in my opinion
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    Squattin in the Curl Rack BG_1's Avatar
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    read the paper, didnt understand half the words lol. but from reading it I got this

    eating 6 meals a day spaced out is better then eating just 3 meals to improve MPS ?

    also what are "carbohydrate with free form essential amino acids ingested"

    thanks
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    The Physique Architect str8flexed's Avatar
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    um... carbohydrates are carbohydrates

    and essential amino acids are essential amino acids

    i'm not sure exactly what you are unclear about with that question???
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    Registered User Babylon1023's Avatar
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    Originally Posted by BG_1 View Post
    read the paper, didnt understand half the words lol. but from reading it I got this

    eating 6 meals a day spaced out is better then eating just 3 meals to improve MPS ?

    also what are "carbohydrate with free form essential amino acids ingested"

    thanks
    Free form as in capsule / powder form as opposed to being part of a complete undigested protein, like whey.

    Something like this would be good, right?:

    https://www.t-nation.com/free_online...ential_of_food

    It's one of the few BioTest products that's cost efficient.
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    Originally Posted by Babylon1023 View Post
    Free form as in capsule / powder form as opposed to being part of a complete undigested protein, like whey.

    Something like this would be good, right?:

    https://www.t-nation.com/free_online...ential_of_food

    It's one of the few BioTest products that's cost efficient.
    ah thanks that what I thought, just wanted to make sure. eating smaller meals during the day is better then just eating 3 larger meals to get bigger too right, to boost MPS?
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    The Physique Architect str8flexed's Avatar
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    Originally Posted by Babylon1023 View Post
    Free form as in capsule / powder form as opposed to being part of a complete undigested protein, like whey.

    Something like this would be good, right?:

    https://www.t-nation.com/free_online...ential_of_food

    It's one of the few BioTest products that's cost efficient.
    yes.

    interesting that Biotest completely lifted that figure on the right, out of my presentation at the ISSN. LOL They didn't even try to edit it at all. Don't they need my permission for that or something LOL?

    good stuff
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    So is it right to assume that balanced meals every 3-4 hours high in protein with enough leucine and a meal in between those with carbs is best?
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    Good read.
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    The Physique Architect str8flexed's Avatar
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    Originally Posted by MikeDre View Post
    So is it right to assume that balanced meals every 3-4 hours high in protein with enough leucine and a meal in between those with carbs is best?
    pretty sure that's what I recommended in the paper

    Is it best? well it's not proven, it's just my theory and I support that with the available science.

    question. Why does everyone ask me the same question repeatedly and expect a different answer?
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  27. #27
    Corn Fed Operator Irish Iron's Avatar
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    ok so from the article I got that 6 smaller meals is better than 3 big meals for boosting MPS?




































    jk good read
    MFC Illuminati
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    Good stuff man
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    One more question: Does the leucine recommendation benefit mostly those on a bulk or should those cutting follow the same protocol?
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  30. #30
    The Physique Architect str8flexed's Avatar
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    leucine's effects are probably even more beneficial on a cut
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