Research
Micronutrients & recovery
Supplementing mixed nutrient meals with leucine can restore or enhance muscle protein synthesis in older adults, counteracting the age-related blunting of the anabolic response.
If you are older and find that your muscles aren't growing despite eating protein, adding a leucine-rich source (like whey protein or a leucine supplement) to your regular meals might help trigger muscle growth. This is especially useful if your meals contain carbohydrates, which can blunt the protein response in older adults.
GoodSupportsHIGH confidence
Supplementing regular mixed-nutrient meals with leucine may also enhance the muscle protein synthetic response in elders.
Why this rating
Supported by animal and human studies (Rieu et al.) showing restoration of synthesis.
Source
Dietary protein recommendations and the prevention of sarcopenia
Douglas Paddon‐Jones et al. · Current Opinion in Clinical Nutrition & Metabolic Care · 2008
narrative_reviewCited 815×
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