Issue link: https://cp.revolio.com/i/771993
Page 40 | Abby's Magazine - www.AbbysMag.com Ori Hofmekler, author of The Warrior Diet, and Unlock Your Muscle Gene, is an expert on how to use food to build muscle and improve your health, and we have previously discussed the profound benefits of whey protein on your general health, and for muscle building in particular. LEUCINE A POWERFUL MUSCLE BUILDER Leucine is part of branched-chain amino acid that serves multiple functions in your body, one of which is signaling the mTOR (Mammalian Target of Rapamycin) mechanism, to increase protein synthesis and builds your muscle. However, according to Hofmekler, you need VERY HIGH amounts of leucine to reap the optimal effect—FAR more than the recommended daily allowance (RDA)—because most of it gets used up as an energy substrate or building block rather than an anabolic agent. The highest concentrations of leucine are found in dairy products; particularly quality cheese and whey protein. Be aware that taking leucine as a free form amino acid supplement can be counterproductive and wrought with side effects. For example, intravenous administration of free form leucine has shown to cause severe hyperglycemic reactions and insulin resistance. Hence, to get the benefits without the side effects, make sure you get your leucine from food only. The typical requirement for leucine to maintain body protein is 1-3 grams daily. However, to optimize its anabolic pathway, you need an estimated 8-16 grams of leucine daily, according to Hofmekler. The following chart presents leucine content in common foods: LEUCINE CONTENT IN FOOD / PER 100G Whey Protein Concentrate 8.0g Raw Cheddar Cheese 3.6g Lean Beef 1.7g Salmon 1.6g Almonds 1.5g Chicken 1.4g Chick Peas 1.4g Raw Eggs 1.0g Egg Yolk 1.4g Sheep Milk 0.6g Pork 0.4g Cow Milk 0.3g This means that to obtain the minimum eight-gram leucine requirement for anabolic purposes, you'd have to consume a pound and a half of chicken, or about 16 eggs, or half a pound of raw cheddar cheese! Most would agree that eating these amounts of food each day simply isn't feasible. However, you only need three ounces of high-quality whey to reach the eight-gram requirement, making whey an obvious choice. BEWARE: MOST WHEY PROTEINS ARE INFERIOR AND WILL ACTUALLY HARM YOU There's no shortage of whey products on the market, but unfortunately most of them will NOT give you the health benefits associated with high-quality whey. First of all you want to use a whey protein concentrate. High quality whey protein concentrates also have glutamylcysteine, the major precursor to glutathione, which is another phenomenal anti-aging nutrient.