Here is a small article I read this morning from the NSCA journal. Basicaly says that whey without leucine post workout should be enough to illict enough anabolic synthesis. Take if for what you will. Maybe it doesn’t hurt to be sure you are as maxed out as possible.
Combining leucine with whey protein
does not result in a greater anabolic
response post exercise when compared
to whey protein alone.
It is well accepted in the literature that leucine supplementation can result
in an increase in muscle protein synthesis and anabolism. While it is
clear that leucine is important in stimulating this response, it is less clear
whether adding leucine to a whey protein supplement will result in greater
anabolic eff ects when combined with a resistance training bout.
Recently,
researchers from the University of Texas Medical Branch in Galveston examined
the eff ects of whey protein plus leucine on net protein balance in
post-resistance training. Subjects performed an intense bout of resistance
training which targeted the legs following the consumption of either a
placebo (fl avored water) or whey protein and leucine (16.6g whey + 3.4g
leucine) drink.
The arteriovenous amino acid balance across the leg was
measured in order to determine the anabolic responses to the two treatment
conditions. The arterial amino acid concentrations were signifi cantly
higher after the consumption of the treatment beverage. These values
peaked between 60 â?? 120 minutes post-consumption.
The treatment beverage
stimulated signifi cant increases in leucine, threonine, and phenylalanine
which remained elevated for 90 â?? 120 minutes following ingestion.
Additionally, the uptake of leucine, threonine, and phenylalanine was
elevated during the 5.5 hours of post-treatment consumption.
When the
results of this study were compared to previous investigations, it was determined
that the combination of whey and leucine supplements did not
result in signifi cantly more anabolic responses then whey protein alone.
Therefore, it appears that whey protein, on its own, is suffi cient for inducing
an increased anabolic response to resistance training. ï?®
Tipton, KD, Elliott, TA, Ferrando, AA, Aarsland, AA, and Wolfe, RR.
Stimulation of muscle anabolism by resistance exercise and ingestion of
leucine plus protein. Appl Physiol Nutr Metab. 34: 151 â?? 161. 2009.