Posted in Bloggies on June 05, 2012 by Murph
As many of you know, I have been Carbohydrate Back Loading for about 2 months with incredible results.
I have lost over 20 pounds of fat and gained an equal amount of muscle in that time and I am getting STRONGER!
My good friend, Sean Hyson, an editor for Muscle and Fitness and Men's Fitness is also drinking the Kool Aid form Kiefer and has become very knowledgeable on the subject.
Sean has written a few great posts regarding Back Loading.
Read one here.
Read another one here.
While you are on his site, subscribe to his newsletter. It is full of very useful information.
For help with Back Loading, shoot me an email-I'm just about ready to begin implementing into my nutrition consultations.
Posted in Bloggies on April 25, 2012 by Murph
Here is another guest post form well known blogger Alyssa Clarke:
Leucine: The ultimate trigger to boost your muscle
Leucine is known to health experts since long ago, but research carried out in recent times has shed some light on this health promoting amino acid. Leucine is known to help stimulate protein synthesis and health conscious people have become aware of this reality.
An essential BCCA
Leucine comes from dietary sources, as it being an essential amino acid cannot be produced by the body. This is one of the branched chain amino acid in muscles. Leucine is unique in the sense as it is the only branched chain amino acid which is burned by the muscle as a fuel.
Leucine stimulates protein synthesis
Stimulating protein synthesis is the absolute key for those interested in building muscles and for those looking forward to preventing muscle loss that results due to dieting. It is a common known fact that taking proteins help induce increase in muscle protein synthesis. This has made protein supplements popular amongst those who exercise regularly.
Scientists are now showing increasing interest in finding the reasons as to what makes proteins stimulate anabolism. Extensive research carried on the topic points out that it is the level of amino acid in blood that stimulates protein synthesis in the muscles. Leucine has been found to be related to protein synthesis.
A series of experiments were conducted to arrive at the conclusion that Leucine triggers muscle building. Animals were fed with various formulations of amino acids to arrive at this conclusion. The formulations included complete protein (inclusive of all essential amino acids) and essential amino acids. These managed to stimulate the protein synthesis level. Leucine was fed independently to understand its impact. It also managed to increase protein synthesis to the same level as complete proteins and essential amino acids.
Thus researchers came to the conclusion that leucine was a key driving force and helped stimulate protein synthesis to a significant level.
Leucine helps lose weight
Studies were conducted at University of Illinois to prove the assumption that leucine helps lose weight. Two groups of researchers consumed diet containing 10 grams of leucine and 125 grams of proteins per day. A minimum of 2.5 grams of leucine was included in the diet of the other group.
The group that consumed diet with a high leucine content had greater fat loss and was able to maintain lean body mass in a better manner. The high leucine diet also helped in better glucose control.
Columbia University also conducted a similar study on rats. Rats were fed high fat diets. Leucine supplements were also added in their diet. Adding of leucine supplements managed to decrease fat weight by about 25% simultaneously promoting better blood sugar control and reducing LDL "bad" cholesterol.
How much is required
This matter is still debatable. In case of single doses studied so far, it emerged that 2.5 grams of leucine stimulated protein synthesis. As a result of above studies it became evident that leucine intake of 8 grams per day is advisable for anyone seeking to stimulate the protein synthesis mechanism.
Leucine intake has multiple benefits as it augments weight loss and helps control metabolic disorders as elevated glucose and cholesterol levels.
About the author: Alyssa Clarke is a blogger who enjoys writing on health and environment the most. She lately got interested in the luxury world and is planning to write a piece on the most expensive food and diet plans. She also happens to be an eco lover and prefers to use only eco friendly packaging for food.