LEUCYNA - ANABOLIKIEM

Sławku, nie szukałem badań pd katem tego czy sama leucyna wchłonie sie szybciej w formie monopreparatu czy np - z izolatu, bo rożnice - jesli takowe są - osobiscie szacuję raczej na niewielkie, i dla mnie - nie mają wiekszego znaczenia. Summa summarum mix wegli, leucyny i białka - wydaje się byc bardzo korzystną opcją potreningowa w kontekscie takich parametrów jak dostepnośc aminokwasów i odp insulinowa

Faftag, w zasadzie podzielam ten pogląd. Wolne aminokwasy sprawdzają się głównie tam, gdzie chodzi nam o uzyskanie ich piku we krwi lub szybkiej dystrybucji do mięśni. Bardziej więc po przebudzeniu i przed treningiem, jak również przed snem - jeżeli myślimy o podbiciu somatotropiny. Ewentualnie też w miksie z kreatyną - jako jej 'popychacze' - dla podbicia insuliny i IGF-u.

Dzedor, poświęcam temu zagadnieniu jeden rozdział mojej książki - Legalne Anaboliki. Powinna być jeszcze w sklepie SFD.

co do stosowania przed snem, to zalezy o jakich dawkach mówimy. Powszechnie uważa się iż aminokwasy rozgałezione zmniejszaja zmęczenie ośrodkowe, jesli zastanowić się nad mechanizmem takiego działania okazuje się że wynika on z faktu iż BCAA wyraznie wpływają na dostepnosci tyrozyny/tryptofanu dla tkanki nerwowej. Wykorzystuje się ten mechanizm w psychiatrii, w badaniach eksperymentalnych w leczeniu manii.



Zmieniony przez - faftaq w dniu 2010-06-18 09:30:47

Mówiłem ogólnie o wolnych aminokwasach i miałem tu raczej na myśli argininę lub glutaminę. Kilka gramów przed snem podbija nocny pik somatotropiny. Chociaż leucyna też wpływa na somkę...

Znalazłem badanie, w którym porównano efekty suplementacji BCAA i samej leucyny. Jeśli już gdzieś pojawiło się na forum, to... warto jeszcze raz przyjrzeć się jego wynikom.

THE STUDY Scientists from Baylor
University (Waco, Texas) directly
compared the effects of BCAAs
against leucine. They gave college-
age men one of three supplements:
60 milligrams of leucine per
kilogram of body weight (about 5
grams in a 180-pound individual),
120 mg of BCAAs per kilogram of
bodyweight (about 10 g in a 180-
pound individual) or a placebo. The
supplements were divided into three
dosages, which were taken 30
minutes prior to lifting, immediately
before lifting and once more
immediately after lifting. The
weightlifting session consisted of
four sets of eight to 12 reps on the
leg press and leg extension.

RESULTS To measure the effects of
the supplements on protein
synthesis, the researchers looked at
the activation levels of two cellular
proteins. When these proteins are
activated, muscle building occurs at
an increased rate. They found no
difference for one of the proteins,
but for the other one, activation was
significantly higher in the BCAA
group and the leucine group
compared to the placebo group.
When directly comparing the BCAA
group to the leucine group, BCAAs
had the greatest effect on the
protein activation. This means that
taking all three BCAAs together, as
compared to leucine alone, has the
greatest impact on muscle growth.


Reference: P. La Bounty et al., "The
effects of oral BCAAs and leucine
supplementation combined with an
acute lower-body resistance exercise
on mTOR and 4E-BP1 activation in
humans: preliminary findings,"
Journal of the International Society
of Sports Nutrition, 5(Suppl 1): P21,
2008.

Zmieniony przez - ADRIANUS88 w dniu 2010-06-18 18:42:25

Całkiem ciekawe, dzięki!

Bardziej szczegółowo:
Background
A randomized, double-blind,
placebo-controlled study was
performed to evaluate the effects of
oral BCAA and leucine
supplementation combined with an
acute bout of lower extremity
resistance exercise (RE) on the
phosphorylation/activation states of
mTOR and 4EBP1.
Methods
30 fasted, recreationally trained
males (22.5 yrs; 83.1 kg; 178.4 cm)
consumed 120 mg/kg/bw of BCAA,
60 mg/kg/bw of leucine, or a
placebo. The supplements were
consumed in three equal doses at 30
minutes before RE, immediately
prior to RE, and immediately post RE.
The participants completed 4 sets of
both leg press and knee extension at
80% of their 1 RM to failure (~8 –12
reps). Rest periods of 2.5 minutes
were given between both sets and
exercises. Percutaneous muscle
biopsies of the vastus lateralis were
obtained at: baseline, and 30
minutes, 2 hours, and 6 hours post
RE. The phosphorylated states of
both mTOR and 4E-BP1 were
assessed through the use of an ELISA
with a primary antibody specific to
phosphorylated mTOR [pS2448] and
a phosphoELISA kit for
phosphorylated 4E-BP1 [pT46],
respectively. Other serum and
muscle variables were analyzed as
part of a greater, overall study, but
only the phosphorylated mTOR and
4E-BP1 are reported in this abstract.
Delta values of mTOR and 4E-BP1
were analyzed using a 3 (group) × 4
(time) repeated measures MANOVA.
Separate ANOVAs for each criterion
variable were utilized as follow-up
tests. Significant main effects were
determined Bonferroni post-hoc
tests. Significant interactions
discovered in the ANOVAs were
assessed by independent samples T-
tests. SPSS version 15.0 was utilized
throughout this analysis.
Results
There was no main effect for group,
time or group × time interaction for
phosphorylated mTOR. In regards to
phosphorylated 4E-BP1, no main
effect for time was observed.
However, a significant group main
effect for 4E-BP1 was observed (p =
0.002). Bonferroni post-hoc analysis
demonstrated that both the BCAA
group (p = 0.002) and the leucine
group (p = .037) were significantly
greater than the placebo group in
regards to phosphorylated 4E-BP1.
Additionally, a group × time
interaction for 4E-BP1 was also
observed. Activated 4E-BP1 was
significantly greater in the BCAA
group (p = 0.001) and leucine group
(p = .037) at 2 hours post RE as
compared to the placebo. At 6 hours
post RE, 4E-BP1 activation was
greater in the BCAA group as
compared to both the placebo (p =
0.022) and leucine groups (p = 0.041)
.
Conclusion
Both leucine and BCAA
supplementation, combined with an
acute bout of lower extremity RE, led
to greater levels of phosphorylated
4E-BP1, as compared to a placebo, 2
hours following RE. Furthermore,
BCAA group led to significantly
greater levels of activated 4E-BP1
when compared to both the placebo
and leucine at 6 hours post RE. These
findings suggest that the other two
BCAAs (isoleucine and valine) may
contribute to greater activation
states of 4E-BP1 above and beyond
that of leucine alone. Lastly, in the
current study, neither BCAA nor
leucine supplementation did not
have a significant effect on the
phosphorylation state of the cell
signaling protein, mTOR.

Badań porównujących działanie BCAA i leucyny zbyt wiele nie ma. Dla tych, którym nie chce się czytać - z tego konkretnego wynika, że SUPLEMENTACJA BCAA WYGRYWA W STARCIU Z SUPLEMENTACJĄ SAMEJ LEUCYNY.

w sumie wnioski zaskakujące nie są. Gdybym mial wybierac pomiedzy np 5g leucyny, a 10g BCAA w tym 5g leucyny - tez wybrałbym opcję BCAA, gdybym mial wybierac 10g leucyny VS 10g BCAA (w tym 5g Leu), to juz bym się zastanowił

Jasna sprawa, ale w tym ostatnim przypadku porównujemy już praktycznie 5g leucyny z 5g izoleucyny + waliny.