Issue 083

December 2011

How leucine has become the ultimate fighters’ amino acid 

Ed Vizard

Ed Vizard is part of the elite sports nutrition team at Maximuscle, one of the world’s leading sports nutrition suppliers

Every fighter needs sufficient high-quality protein in their diet to aid muscle repair, training recovery and the development of mass and power. That’s pretty obvious. But less fighters are aware that boosting your intake of specific amino acids can support these elements of your fight training. 

One of the hottest amino acids being researched at the moment, is ‘leucine.’ Known as the ‘master amino’ by many experts due to its catalyst-like effects on protein synthesis – let’s take a closer look at the benefits for fighters…

THE MASTER AMINO?

The latest research indicates that leucine is the key amino acid in dietary protein that triggers protein synthesis. So when you eat a protein-rich meal you have leucine to thank for your body responding to the session with muscle repair, strength and growth. Many protein-rich foods contain some leucine, so simply including foods such as steak, eggs, milk, peanuts, chicken breast and salmon in your regular diet will support your training goals. 

WHEY PROTEIN POWER HOUSE

While it’s relatively easy to get some leucine into your regular diet, spiking your leucine levels before, during and after training may help to trigger protein synthesis at a key time for enhanced recovery and training adaptations. Step forward, whey protein. 

Shakes or drinks that contain whey protein are a potent source of bio-available leucine; whey typically contains 30% BCAAs (comprised of leucine, isoleucine and valine) which can be oxidized directly in muscle cells during training to trigger protein synthesis. And because whey protein is digested extremely quickly, without causing gastric distress (unlike regular food), consuming whey-rich shakes or drinks before, during and after training and fights may be a particularly effective way to experience the benefits of leucine.

PULSING PROTEIN

Because leucine appears to have a very acute effect on protein synthesis, it makes sense to consume protein frequently (every 2–3 hours) throughout the day. For example, three meals and 2–3 protein shakes or protein-rich snacks between meals and around your gym training sessions.

HMB – FOR THE ELITE

In addition to the power of plain leucine, the body also breaks down the amino acid to form HMB (Beta-Hydroxy Beta-methylbutyrate). HMB is involved in inhibiting a process known as ‘proteolysis’ (muscle breakdown) during intense training. 

Extensive research suggests that HMB has the potential to enhance muscle growth from weight training. However, since our bodies only make a small amount of HMB, to see results you’ll need to supplement your diet and training with research-proven levels of the nutrient.

The take-home message for fighters is to ensure you’re eating plenty of high-protein foods that are naturally rich in leucine. But for enhanced results such as faster recovery, muscle and power development and growth, consider using whey protein shakes that are rich in BCAAs. For elite fighters, select a product that also contains HMB.