Want the best way to recover post-workout?  Midway through and post-workout, use both leucine and carbohydrates with branched-chain amino acids. During exercise, the body both breaks down and releases leucine. It also goes into a negative balance of protein synthesis to protein breakdown. If you want to see results faster, supplementation is one of the best ways to help support your body.

Leucine Dosage

The suggested effective dose is 21g of essential amino acids.  Studies have shown no significant difference between dosing 40g and 21g. The higher dosage is typically recommended by both trainers and coaches.  The researched effective ratio to the other BCAAs is 2:1:1.  However, some studies have shown that taking 3.5-5g may be a more effective dose.

Take about 20-30g of your choice of supplement. I prefer BCAA Excellence. Supplements should be taken both halfway through and post-workout with your choice of carbohydrate to assist in protein synthesis. This will support your body in both muscle repair and recovery.

Sources:

Crowe MJ, Weatherson JN (2002) The effects of dietary L-leucine supplementation on exercise performance. Sports Medicine and Science at the Extremes. Australian Conference of Science and Medicine in Sport. 12–16 October, Melbourne, Australia

See also:

Donald K. Layman. Role of Leucine in Protein Metabolism During Exercise and Recovery.  Canadian Journal of Applied Physiology, 2002, Vol. 27, No. 6 : pp. 646-662.

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