So I’ve read around a bit and I’m coming up with some conflicting information. One site told me to dose up on about 5g of Leucine immediately after working out and then have your PWO shake thirty minutes after. This makes sense because the Leucine isn’t competing with all the other BCAAs in the shake, however I’ve also read that Leucine has little effect when not taken in conjunction with other protein. In addition, how detrimental is waiting the thirty minutes after your workout to down your shake?
So basically, what do you guys think about taking it immediately after a workout and waiting for your shake and is there a more effective way to supplement with Leucine (e.g. taking it with meals)?
I have read some very interesting stuff about drinking your protein drink etc. right after you workout isnt very beneficial because your bodies cortisol levels are so high that it cant process all of the amino acids and nutrients your body is consuming. Therefore you are wasting the shake, Your body has around a 45 minute window to truly maximize the shake and consuming it in the middle of that time frame is best. I read all of this info from a olympic weightlifting coach about a year ago and if your interested I will post the article. It says to rest and in some cases take a nap after training ( in my case I could never nap) but relax your body for 20 to 25 minutes and then consume your post workout shake. I would just consume the leucine with the shake as I have read as well that consuming leucine with a adequate protein source is more beneficial.
I also like the idea of just using 3 grams with every meal. I like to fill my gallon of water for the day with 6 scoops of xtend and just drink it throughout the day. I think this acounts for somthing like 12 grams or so throughout the whole day.
[quote]curiouskevin911 wrote:
I have read some very interesting stuff about drinking your protein drink etc. right after you workout isnt very beneficial because your bodies cortisol levels are so high that it cant process all of the amino acids and nutrients your body is consuming. Therefore you are wasting the shake, Your body has around a 45 minute window to truly maximize the shake and consuming it in the middle of that time frame is best. I read all of this info from a olympic weightlifting coach about a year ago and if your interested I will post the article. It says to rest and in some cases take a nap after training ( in my case I could never nap) but relax your body for 20 to 25 minutes and then consume your post workout shake. I would just consume the leucine with the shake as I have read as well that consuming leucine with a adequate protein source is more beneficial.[/quote]
I would be very interested in seeing that article if you can find it. What was the name of the coach?
Thanks
So I here is the link to what I was talking about. It is actually a book written by a russian weightlifting coach and is probably the best book I have ever read on nutirtion supplementation and lifting. I am gonna try within the next few days to san the page and post it on here but I highly suggest buying this book. But once again i will try to scan it here soon.