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Quelle est la dose anabolique minimale de leucine ?

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Quelle est la dose anabolique minimale de leucine ?

Messagepar Nutrimuscle-Conseils » 16 Déc 2012 08:12

Il faut au moins 3 à 4 g de leucine en post-training pour un anabolisme optimal

Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training
Matthew Stark Journal of the International Society of Sports Nutrition 2012, 9:54

The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training. Two essential, nutrition-related, tenets need to be followed by weightlifters to maximize muscle hypertrophy: the consumption of 1.2-2.0 g protein.kg -1 of body weight, and >=44-50 kcal.kg-1 of body weight. Researchers have tested the effects of timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts. Studies on timing of consumption of milk have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat. The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy. Consumption of 3--4 g of leucine is needed to promote maximum protein synthesis.

An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving. A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin. Such a supplement post-workout would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength. In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise. To further enhance muscle hypertrophy and strength, a resistance weight- training program of at least 10--12 weeks with compound movements for both upper and lower body exercises should be followed.
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Messagepar Ridley » 16 Déc 2012 18:35

Donc 40g de whey suffisent.

On peut monter à combien max après l’entrainement (sans dépenser les fameux 53g ). 8)
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Messagepar Nutrimuscle-Conseils » 16 Déc 2012 19:47

Ca dépend si tu en as pris avant ou non
40, c'est s'il n'y a pas de pré- et intra-protéines
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Messagepar Ridley » 16 Déc 2012 20:56

Seulement 40g de whey après l’entrainement si on en a prend pas avant et pendant ?


Ça viole pas le principe de prendre une grande quantité de protéines après l'entrainement ?
Je me souviens d'un topic ou tu avais mis un tableau pour donner la quantité de protéines "suffisante" et les doses étaient supérieures à 40 de mémoire.
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Messagepar Nutrimuscle-Conseils » 16 Déc 2012 21:24

40 g, c'est déjà bien si tu as une alimentation hyperprotéinée
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