Whey, Leucine, and Vitamin D Packs on Muscle
Table of Contents
|Whey, Leucine, and Vit. D Packs on Muscle
The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss. Whey protein is a rich source of leucine which makes it the most superior protein for weight loss and building muscle. Some commonly mentioned food sources of leucine are: whey, soy, eggs, milk, seafood, meat (particularly game meats), poultry, lentils, peanuts, cheese etc. Consuming Leucine before exercise is highly anabolic as according to one study, a large dose of leucine consumed immediately after exercise “increased muscle protein synthesis more than when periodic smaller doses of protein were consumed.” It was also reported that “muscle protein synthesis was 33% greater after consumption of the leucine-enriched protein beverage than after a lower-leucine drink.” This means taking leucine pre-workout is very anabolic in conjunction with whey protein. In addition, several studies suggest a positive effect of vitamin D on muscle protein metabolism, and therefore vitamin D (800 IU) might have a potential beneficial effect on muscle mass preservation. According to a new research study, a combination of whey protein, vitamin D, and leucine can preserve muscle mass while dieting.
Weight loss can be achieved by a reduction of calorie intake and a stimulation of physical activity. Strategies to preserve muscle mass during weight loss focus on resistance exercise and sufficient intake of high-quality protein. Resistance training is known to stimulate muscle protein synthesis in older adults, which supports muscle mass preservation and muscle function.
Intentional weight loss in obese older adults is a risk factor for muscle loss and sarcopenia. The objective of the study was to examine the effect of a high whey protein–, leucine-, and vitamin D–enriched supplement on muscle mass preservation during intentional weight loss in obese older adults. Researchers included 80 obese older adults in a double-blind randomized controlled trial. During a 13-wk weight loss program, all subjects followed a hypocaloric diet (−600 calories per day) and performed resistance training 3×/wk. Subjects were randomly allocated to a high whey protein–, leucine-, and vitamin D–enriched supplement including a mix of other macro- and micronutrients (150 kcal, 21 g protein; 10×/wk, intervention group) or an isocaloric control. The training started with a 10-min warmup on a bicycle ergometer followed by 3 sets of 20 repetitions of the following 10 exercises: lateral pulldown, arm curl, high row, shoulder press, leg curl, horizontal row, chest press, arm extension, leg extension, and leg press. The number of repetitions was stepwise reduced to 12 repetitions, and the weights were increased to the ability of the participants.
At the end of the study, both high whey protein–, leucine-, and vitamin D–enriched supplement group and control groups decreased in body weight and fat mass, with no differences between groups. The 13-week change in muscle mass, however, was different in the high whey protein–, leucine-, and vitamin D–enriched supplement and control groups. The high whey protein–, leucine-, and vitamin D–enriched supplement preserved muscle mass while dieting compared to the control group. Muscle strength and function improved over time without significant differences between groups. A high whey protein–, leucine-, and vitamin D–enriched supplement compared with isocaloric control preserves muscle mass in older adults during a hypocaloric diet and resistance exercise program and might therefore reduce the risk for muscle mass loss. In sum, the combination of leucine, whey protein, and vitamin D is a great supplement stack to consider while dieting.
Verreijen AM, Verlaan S, Engberink MF, Swinkels S, de Vogel-van den Bosch J, Weijs PJ. A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial. Am J Clin Nutr. 2015 Feb;101(2):279-86.
S. M. Pasiakos, H. L. McClung, J. P. McClung, L. M. Margolis, N. E. Andersen, G. J. Cloutier, M. A. Pikosky, J. C. Rood, R. A. Fielding, A. J. Young. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. American Journal of Clinical Nutrition, 2011; DOI: 10.3945/ajcn.111.017061
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