I was curious if anyone could give me a good idea of what is a good amount of Leucine to take in a workout, and a day. I seen some that recommend anywhere from 800mg-1000mg.
Also, is there any protein mixes out there that have whey hydrolysate in them. I read the post-workout article by Bernadi and he mentions the best proteins are the fast digesting proteins(whey hydrolysates and isolates.) I just not very clear on what these hydrolysates are.
Thanks
I’m sure someone else will come along with a nice, long answer, but I’ll keep it simple.
You already read that article. Now do a search on Surge.
Teenwolf,
I’m not sure about Leucine but i believe Hydrosolates are partially pre-digested proteins; being partially pre-digested the body can of course digest them quicker and that is why they are quickly absorbed.
As for which products contain hydrosolates, Surge (biotest post-workout forumla) does I think. Also, a protein powder called Promax made by British supplement company, Maximuscle.
Optimum nutrition’s whey has a blend which includes hydrosylate, though who knows exactly how much. Surge is completely hydrosylate though.
Thanks a lot. I appreciate your help.
AST’s VP2 is probably as close as you’ll get to getting hydrolyzed whey peptides, commercially as a stand alone product. No doubt, Surge by Biotest is the other that comes to mind. However, there are some vendors on the Internet that sell bulk powder. Although the problem with that will be the flavoring (if that is an issue with you to begin with).
As for the leucine, personally, I don’t take it by itself but instead it is in a BCAA mix. On workout days, I usually take about 20 grams of this mix.
Hope that can be of some help.
Teenwolf, you may also be interested to know that John Berardi designed Biotest Surge according to the information in those articles.
Last I checked, the different ingredients in the post-workout formula can be purchased. But people who have mixed their own complain about the taste, which is not an issue at all with Surge.
Teenwolf, there isn’t any reason to take leucine separate and apart from a BCAA combo. Even then, if your nutrition is good prior and you are using Surge during or after your workout, I can’t see any reason to take leucine by itself.
As Andersons said, Surge is made up of hydrolysates (just a smaller, more quickly absorbed peptide), and the taste is fabulous. Like angel food cake.
Hydrolysates are absorbed faster than isolates. Leucine seems to be the main aa that stims protein synthesis, but you need all the others there for the endogenous proteins to be made anyway.