Stimulating Skeletal Muscle Protein Synthesis: Is the Quality of Isolated Protein Important When It Is Ingested with Other Nutrients?
Organised by Francis Stephens, University of Exeter, UK and Kostas Tsintzas, University of Nottingham, UK
Dietary protein consumption stimulates skeletal muscle protein synthesis (MPS) and inhibits muscle protein breakdown. It is generally assumed that the anabolic potential of a dietary protein is dictated by its amino acid composition, particularly leucine, as well as digestion and amino acid absorption kinetics. However, an emerging concept in recent literature is that nutritional factors beyond amino acid bioavailability are important for stimulating MPS, particularly as plasma leucine concentrations are less predictive of subsequent MPS in studies where protein is coingested with other macro- and micro-nutrients. During this webinar, two speakers discussed the concept of the whole food matrix and the relative importance of various macro- and micro-nutrients for stimulating MPS.
Very informative Sir thank you.
Would MPS still occur with low amount of Leucine less than the threshold?
Leucine is an amino acid
Leucine is an amino acid with powerful muscle building properties, due mainly to the role it plays with mTOR. In this video you'll learn about the benefits of supplementing L-Leucine and the top foods which contain Leucine.
I’m sure you are familiar with protein and just how important it is… people often say things like, proteins are the building blocks of the body.
In reality though, the true building blocks of the body are what the protein is actually made up of, which is a selection of various amino acids. All of these amino acids serve different purposes within the body.
Because of this, in order for a food to be considered an adequate protein source , a food needs to contain all nine of the essential amino acids necessary for the dietary needs of humans or other animals
As I said each of these essential amino acids has a different function in the body….. so what would happen if you were to cherry pick the amino acid with the greatest benefits to muscle gain, and supplement with that.
Then, you’d be supplementing Leucine, part of a family of three, known as the branched chain amino acids.
Although you will sometimes hear about people supplementing with BCAAs, many studies have actually shown leucine is so beneficial, that it is better to supplement with just leucine, versus a mix of the three BCAAs
This is why it is sometimes referred to as the 'main' amino acid due to the most popular benefit of BCAAs (muscle building) being mostly due to leucine.
Leucine activates the mTOR pathways, which then induces muscle protein synthesis aka the building of muscle.
Think of mTOR as the amino acid sensor of the cell. mTOR is sensitive to leucine concentrations.
Decreasing leucine concentrations signal to mTOR that there is not enough dietary protein present to synthesize new skeletal muscle protein and it is deactivated.
As leucine concentrations increase, it signals to mTOR that there is sufficient dietary protein to synthesize new skeletal muscle and mTOR is activated.
While the other two BCAAs do also activate mTOR, they are much weaker than leucine in doing so (and as such, 5g of leucine will be more effective than 5g mixed BCAAs).
When a food contains enough of all of the amino acids which we can only get through diet, it is said to be a complete protein source. But since these foods just need to meet certain minimum amino levels, they all have different levels of the different amino acids.
This is why a gram of ‘protein,’ can mean something different depending on its source
As an example, to be considered a complete protein , a food needs a minimum of just 7 mg of Tryptophan but it needs a minimum of 55 mg of leucine per gram of protein.
This also means that while a gram of protein from one source may have 55mg of leucine, a gram of protein from another source could have 85 mg of leucine.
Very nicely explained ???
May I know the sound track name please...I liked it
Thank you for the video. Good stuff!
Only 1 thing. The music i kinda distracting and high compared to the talking. It make it hard to concentrate
DUDE I LOVE YOU
Many studies are skewed based on funding bias. Please provide study citation.
Subbed dude very cool videos man supporting !
Starting Strength Coach
Starting Strength Coach and Registered Dietitian Robert Santana explains muscle protein synthesis and why consistent training rather than the type of protein you consume is what drives your gains.
Find Robert at: https://startingstrength.com/resources/forum/forum167/
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Also don’t take too much time off ? https://youtu.be/MblpdypybbY
omar isuf is looking a little different here
How come everyone featured on SS has a large torso and waist? That can't be healthy. Is it the style of training causing this?
I do train. Can I worry about muscle protein synthesis now? Should I worry about the protein bioavailability index? How about enough leucine to begin MPS?
Love how SS cherrypicks when they think the scientific process should be listened to. "It says were wrong? We listen to what we see" "it agrees? Its great". Not to mention this whole thing was some RDN telling us some basic level ba that was rambling and off topic. Getting real tired of this dogmatic "fat and strong" company peddling nonsense.