Leucine 400 is a very anabolic food supplement which can help with the repair and growth of muscle tissue. As a result of overtraining, undereating, extreme high training intensity or due to an advanced age, your body may need more leucine. Leucine can even by itself increase muscle protein synthesis up to 70%!
Besides aiding muscle repair and growth, leucine is also important for testosterone synthesis. Leucine is a very simple yet very effective legal anabolic food supplement: inexpensive and safe.
A couple of grams of leucine boosts the growth stimulus that protein-rich meals provide to muscle tissue. At least, in elderly people, according to American scientists in the American Journal of Physiology, Endocrinology & Metabolism.
Leucine is more than an essential fatty acid that your body needs to build up muscle tissue. Research has shown that it also has a signalling function. Meals or supplements containing high amounts of leucine increase the production of insulin and stimulate the molecular machinery that muscle cells use to build up muscle fibre.
If you add leucine to a protein-rich meal, elderly people build up more muscle protein as a result, French researchers reported three years ago. Good news for older power athletes.
Some supplements are suitable for both men and women of all ages as well as children. But other supplements are specifically targeted to the aging woman or man. Another supplement is especially suitable for athletes, regardless of gender.
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Can training with just weight machines make you stronger?
Whomever has been a member of a gym in the past 15 years, will have noticed how slowly but surely, machines have taken a back seat and more and more space is given to 3-dimensional weight equipment, like suspension (TRX-)trainers, gym balls, kettle bells and even fun stuff that was formerly unheard of like pole dances and climbing walls.
A very popular trend is the development of Cross-Fit in which both strength and endurance is equally valued and in which Olympic weightlifting exercises are also incorporated.
As someone who has dabbled both in Olympic and power lifting as well as endurance cycling, I've been very happy about this development even though I keep using machines myself too. Recently, Christian Finn, a coach who specialized in rehab training, pointed out how machines have a more important role than most of us realize. It's well worth sharing it in our blog, too.
Health benefits and dangers of intermittent fasting
Last week I explained how the celebration of carnival and the ensueing Lent with a partial fast can have mental health benefits for you.
Fasting is part of almost every single religion because famines are hard to avoid at the end of winter when food stores are at its lowest. Or in hotter climates, when there is a severe drought.
So it made sense to make peace with unavoidable famine espeically when it is short-lived.
But what if I told you that fasting could actually be healthy for you? That is, fasting for a short period of time. This practice has been adopted by an ever growing amount of people, who mostly adopt a method called intermittent fasting.
Intermittent fasting is said to lead to easier fat loss, increased stamina and vigor, improved focus at the gym and at work, and, improved immune health.
Intermittent fasting effectively mimics the eating habits of our ancestors, who did not have access to grocery stores or food around the clock. They would cycle through periods of feast and famine, and modern research shows this cycling produces a number of biochemical benefits. In short, by altering what and when you eat, you can rather dramatically alter how your body operates.
How to make a habit out of good intentions
Sometimes you stumble on articles, that are too good to pass up on. For those who have started the year with good intentions, we are sharing an article on how to make a habit out of good intentions. It's written by a guy who changed his habits after he became a father and wanted to be a good parent by setting an example.
“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.”
You probably agree with that statement.
But, for you (and everyone else) the problem is that good habits are hard to form and bad habits are easy to keep.
It is certainly true for me. Like most of us, I meant to start exercising for about six years after I started my career.
But it never happened. I’d do it for two or three weeks here and there, but nothing that ever stuck.
Then, all of a sudden, it did.
And it did because something changed for me. I had a son that was old enough to mimic me and that I wanted to be able to keep up with for the next twenty years. That scared me straight essentially.
In a number of areas in my life, including fitness, I realized he was going to base a significant portion of his view of how to live life and what habits were important off of what he watched me do.
So I stopped acting like I was going start exercising and I actually did it.
To create my new habit, I used a combination of the techniques below. You can use them to firm up your new habit and get your good habit quotient up.
take up to 5 gram (approx. 2 tea spoons) s, 2 times daily with a meal in the morning and pre-workout.
contains per daily serving (5 gram)
L-leucine 5.000 mg†
† = Recommended Daily Intake not established
100% L-leucine (Ajinomoto Inc.)
keep dry and closed at normal room temperature between 15 - 22°C.
contains no familiar allergens (wheat, gluten, soy, lupin, nuts/tree nuts, celery, mustard, sesame seeds, dairy, egg, fish/shellfish or mollusks)
suitable for vegetarians and vegans