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The latest research suggests that protein synthesis is better with a blend. Given the fact that we are all interested in increasing muscle mass, I would do three things.
1. Make sure my protein intake from all sources is at least 1 gram per pound of body weight.
2. Use a protein blend. Preferably a 80/20 or 50/50 casein to whey blend.
3. Have an even amount of protein across all meals including pre-workout and post-workout.
Detoxes are just another scam. http://t.co/UCAti623Zj @Examinecom #scam #detox
— Tavis Piattoly,MS,RD (@TavisPiattoly) January 22, 2015
Why is whey protein so appropriate to ↗ post-ex muscle synthesis? (EAA: Essential Amino Acids) http://t.co/8FWR5iEAKM pic.twitter.com/ykMtN8yQTN
— Yann Le Meur (@YLMSportScience) March 10, 2015
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Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
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Added leucine makes wheat protein as anabolic as whey 29.12.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
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Leucine supplement boosts fat burning07.02.2011
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010