Iron Culture presented by MASS13 Nov 2023

Ep. 248 - Does Leucine Actually Matter?

Leucine had a good run. It's been nearly two decades at the top, with the result being that even a casually aware meat head can explain that the muscle building quality of a protein source is tied, at least in part, to its leucine content and that you should probably consume protein sources with high leucine content and spread protein feedings evenly throughout your day. Further, if you just so happen to run into a full blown evidence-based meat head in the wild, be ready for them to start throwing phrases at you at like "muscle protein synthesis", "leucine trigger", and "refractory period." But, times are changing. A recent meta-analysis is casting doubt on the relationship between leucine and muscle protein synthesis in lifters. Now they're saying leucine is done, saying leucine has no chance. Is that true? Join us in this episode as we do a deep dive on this new paper, what it means, and how to reconcile mechanistic and applied data when they seem to diverge.

00:00 Sexual health (and reading reviews) with the Erics

Iron Culture Ep. 246- Why Bulking Is NOT The Answer https://www.youtube.com/watch?v=YeEAH9X-cV0

MASS Research Review https://massresearchreview.com/

09:52 A comprehensive break down of the leucine research

Wilkinson 2023 Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review https://pubmed.ncbi.nlm.nih.gov/37537134/

33:26 Interpretating and applying mechanistic and applied research

Pikosky 2008 Increased protein maintains nitrogen balance during exercise-induced energy deficit https://pubmed.ncbi.nlm.nih.gov/18379214/

44:30 The current protein landscape in social media fitness and shifting the consensus in the community

52:31 Exploring the boundaries of "optimal" (the two meal per day vegan diet)

58:41 Boundaries of interpretation: the final takeaway

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