Hormonal
Post-exercise ingestion of carbohydrate combined with protein and free leucine significantly increases mixed muscle fractional synthetic rate and whole-body net protein balance compared to carbohydrate alone.
After resistance training, consume a drink containing carbohydrates and protein within the recovery window. Adding extra leucine (or using a whey protein source, which is naturally high in leucine) alongside carbohydrates maximizes muscle protein synthesis and shifts your body into a net positive protein balance, whereas carbohydrates alone are insufficient to stop muscle breakdown.
We conclude that coingestion of protein and leucine stimulates muscle protein synthesis and optimizes whole body protein balance compared with the intake of carbohydrate only.
Why this rating
Randomized, double-blind, controlled trial with stable isotope tracing (gold standard for synthesis measurement), though sample size is small (n=8).
Source
Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects
René Koopman et al. · American Journal of Physiology-Endocrinology and Metabolism · 2004
DOI 10.1152/ajpendo.00413.2004
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