Nutrition Leucine

[Kenny Croxdale]

Interesting Leucine Research

Here's more research on the importance of consuming enough Leucine with each meal/protein serving intake, as we age. The older we get that less efficient the body becomes.

Age Related Leucine/Protein Intake

Research (this article and Drs Layne Norton and Donald Layman, PhD's/Nutrition research) have determined that as we age it take more Leucine/Protein to elicit that same effect as younger individuals (teens and early 20's).

Younger individual need around 2.5 gram of Leucine per meal/serving. Older individuals need 3.0 to 4.5 gram of Leucine per meal/serving to elicit the same response as younger individuals.

Supplementing Breakfast with a Vitamin D and Leucine–Enriched Whey Protein
Supplementing Breakfast with a Vitamin D and Leucine–Enriched Whey Protein Medical Nutrition Drink Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older Men

Abstract

Background: A promising strategy to help older adults preserve or build muscle mass is to optimize muscle anabolism through providing an adequate amount of high-quality protein at each meal.

Objective: This “proof of principle” study investigated the acute effect of supplementing breakfast with a vitamin D and leucine–enriched whey protein medical nutrition drink on postprandial muscle protein synthesis and longer-term effect on muscle mass in healthy older adults.

Methods: A randomized, placebo-controlled, double-blind study was conducted in 24 healthy older men [mean ± SD: age 71 ± 4 y; body mass index (in kg/m2) 24.7 ± 2.8] between September 2012 and October 2013 at the Unit of Human Nutrition, University of Auvergne, Clermont-Ferrand, France. Participants received a medical nutrition drink [test group; 21 g leucine-enriched whey protein, 9 g carbohydrates, 3 g fat, 800 IU cholecalciferol (vitamin D3), and 628 kJ] or a noncaloric placebo (control group) before breakfast for 6 wk. Mixed muscle protein fractional synthesis rate (FSR) was measured at week 0 in the basal and postprandial state, after study product intake with a standardized breakfast with the use of L-[2H5]-phenylalanine tracer methodology. The longer-term effect of the medical nutrition drink was evaluated by measurement of appendicular lean mass, representing skeletal muscle mass at weeks 0 and 6, by dual-energy X-ray absorptiometry.

Results: Postprandial FSR (0–240 min) was higher in the test group than in the control group [estimate of difference (ED): 0.022%/h; 95% CI: 0.010%/h, 0.035%/h; ANCOVA, P = 0.001]. The test group gained more appendicular lean mass than the control group after 6 wk (ED: 0.37 kg; 95% CI: 0.03, 0.72 kg; ANCOVA, P = 0.035), predominantly as leg lean mass (ED: 0.30 kg; 95% CI: 0.03, 0.57 kg; ANCOVA, P = 0.034).

Conclusions: Supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink stimulated postprandial muscle protein synthesis and increased muscle mass after 6 wk of intervention in healthy older adults and may therefore be a way to support muscle preservation in older people. This trial was registered at www.trialregister.nl as NTR3471.

Increase in appendicular and leg lean mass of healthy older men in the control group, who received a placebo drink, and in the test group, who received a medical nutrition drink, before breakfast for 6 wk. Data are means ± SEs; n = 12 in both groups. *Different from control, P < 0.05.

Discussion

This “proof of principle” study showed that the acute postprandial muscle protein synthesis response in healthy older men almost doubled when breakfast was supplemented with a vitamin D and leucine-enriched whey protein medical nutrition drink. Moreover, the test group gained appendicular muscle mass after 6-wk supplementation, with a predominant gain in leg lean mass. This study is unique in showing both an acute, mechanistic effect on muscle protein synthesis and a long-term, clinically relevant effect on ALM, of supplementing a medical nutrition drink to breakfast within a habitual diet.

To overcome the higher anabolic threshold in older adults (3–5), an adequate protein quantity per meal (25–30 g or ∼0.40 g/kg body weight) (6, 12, 36), and high protein quality (2.5–2.8 g leucine and 10–15 g EAAs) (6, 12) have been proposed. Because breakfast is usually the lowest protein meal (13–16), we specifically aimed to supplement breakfast with a test product providing 21 g high-quality protein, including 3 g leucine. After 6 wk of intervention, dietary records showed a remarkable redistribution of protein intake over the meals in the test group but no important increase in total daily protein intake. Each of the meals in the test group exceeded 25 g protein, achieving multiple anabolic meal moments during the day (11, 12). However, Kim et al. (37, 38) recently showed no benefit of an even protein distribution in healthy older adults on acute and long-term muscle protein synthesis. This may suggest that other factors, such as protein quality, have played a more important role.

The test product, providing a leucine-enriched whey protein mixture, without a concomitant meal, has previously been shown effective in stimulating muscle protein synthesis in healthy and sarcopenic older adults (33, 39, 40). Whey protein is a quickly digestible protein source contributing to a rapid and high postprandial increase in EAAs, including leucine (41, 42). The additional stimulation of FSR by the test product compared with breakfast alone in the present study coincided with an increase in plasma leucine to a mean peak concentration >500 μmol/L and EAAs increasing to a mean peak concentration >1000 μmol/L. Leucine and EAAs are known to be key anabolic stimuli (5, 9, 43), and peak plasma levels show a positive correlation with postprandial FSR (8).

The 0.37 kg muscle mass in the test group over the 6-wk period is a relevant gain, considering that older adults aged >70 y lose an average of 5–10% of their muscle mass per decade. The gain of ∼1.6% total appendicular muscle mass that we observed after the 6-wk intervention would translate, therefore, into saving of ∼2 y of muscle mass decline.

Our result agrees with 2 recent studies investigating timed protein supplementation in older adults (24, 25). Bauer et al. (24) and Norton et al. (25) ...

In conclusion, supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink increased muscle protein synthesis after breakfast, together with ensuring adequate postprandial EAA, leucine, and 25-hydroxyvitamin D plasma availability. This nutritional intervention also resulted in a more evenly distributed protein intake over the day and increased skeletal muscle mass after 6 wk of intervention in healthy older adults. Our study shows that supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink may be a way to support muscle preservation in older people.

Adding Leucine To Whey Protein
Source: Just One Cheat Meal On A Keto Diet...
Muscular Development Magazine, July 2019

"Research has shown that taking 6.5 gram of whey protein with a high dose of leucine (5 grams) can increase the anabolic effects of protein synthesis at the same rate as four times as much whey protein (25 gram)"

 

[Oscar]

@kennycro@@aol.com very interesting, thanks. Those are significant gains.

I have a question maybe you can help me with. Do you know if total calories and insulin response play a part in mtor? In other words: is it the same to eat 3 grams of leucine in a 1000 calorie meal, including a bunch of carbs that trigger insulin, compared to a 3 gram dose of leucine in BCAA format?

I think insulin plays a part in this but not sure how.

Another thing: do you know if mtor or protein synthesis is an on/off response? Or is it gradual? For instance, does 1000 calories and 6 grams of leucine give more muscle grow than 500 calories and 3 grams of leucine?

 

[LukeV]

Interesting Leucine Research

Here's more research on the importance of consuming enough Leucine with each meal/protein serving intake, as we age. The older we get that less efficient the body becomes.

Age Related Leucine/Protein Intake

Research (this article and Drs Layne Norton and Donald Layman, PhD's/Nutrition research) have determined that as we age it take more Leucine/Protein to elicit that same effect as younger individuals (teens and early 20's).

Younger individual need around 2.5 gram of Leucine per meal/serving. Older individuals need 3.0 to 4.5 gram of Leucine per meal/serving to elicit the same response as younger individuals.

Supplementing Breakfast with a Vitamin D and Leucine–Enriched Whey Protein
Supplementing Breakfast with a Vitamin D and Leucine–Enriched Whey Protein Medical Nutrition Drink Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older Men

Abstract

Background: A promising strategy to help older adults preserve or build muscle mass is to optimize muscle anabolism through providing an adequate amount of high-quality protein at each meal.

Objective: This “proof of principle” study investigated the acute effect of supplementing breakfast with a vitamin D and leucine–enriched whey protein medical nutrition drink on postprandial muscle protein synthesis and longer-term effect on muscle mass in healthy older adults.

Methods: A randomized, placebo-controlled, double-blind study was conducted in 24 healthy older men [mean ± SD: age 71 ± 4 y; body mass index (in kg/m2) 24.7 ± 2.8] between September 2012 and October 2013 at the Unit of Human Nutrition, University of Auvergne, Clermont-Ferrand, France. Participants received a medical nutrition drink [test group; 21 g leucine-enriched whey protein, 9 g carbohydrates, 3 g fat, 800 IU cholecalciferol (vitamin D3), and 628 kJ] or a noncaloric placebo (control group) before breakfast for 6 wk. Mixed muscle protein fractional synthesis rate (FSR) was measured at week 0 in the basal and postprandial state, after study product intake with a standardized breakfast with the use of L-[2H5]-phenylalanine tracer methodology. The longer-term effect of the medical nutrition drink was evaluated by measurement of appendicular lean mass, representing skeletal muscle mass at weeks 0 and 6, by dual-energy X-ray absorptiometry.

Results: Postprandial FSR (0–240 min) was higher in the test group than in the control group [estimate of difference (ED): 0.022%/h; 95% CI: 0.010%/h, 0.035%/h; ANCOVA, P = 0.001]. The test group gained more appendicular lean mass than the control group after 6 wk (ED: 0.37 kg; 95% CI: 0.03, 0.72 kg; ANCOVA, P = 0.035), predominantly as leg lean mass (ED: 0.30 kg; 95% CI: 0.03, 0.57 kg; ANCOVA, P = 0.034).

Conclusions: Supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink stimulated postprandial muscle protein synthesis and increased muscle mass after 6 wk of intervention in healthy older adults and may therefore be a way to support muscle preservation in older people. This trial was registered at www.trialregister.nl as NTR3471.

Increase in appendicular and leg lean mass of healthy older men in the control group, who received a placebo drink, and in the test group, who received a medical nutrition drink, before breakfast for 6 wk. Data are means ± SEs; n = 12 in both groups. *Different from control, P < 0.05.

Discussion

This “proof of principle” study showed that the acute postprandial muscle protein synthesis response in healthy older men almost doubled when breakfast was supplemented with a vitamin D and leucine-enriched whey protein medical nutrition drink. Moreover, the test group gained appendicular muscle mass after 6-wk supplementation, with a predominant gain in leg lean mass. This study is unique in showing both an acute, mechanistic effect on muscle protein synthesis and a long-term, clinically relevant effect on ALM, of supplementing a medical nutrition drink to breakfast within a habitual diet.

To overcome the higher anabolic threshold in older adults (3–5), an adequate protein quantity per meal (25–30 g or ∼0.40 g/kg body weight) (6, 12, 36), and high protein quality (2.5–2.8 g leucine and 10–15 g EAAs) (6, 12) have been proposed. Because breakfast is usually the lowest protein meal (13–16), we specifically aimed to supplement breakfast with a test product providing 21 g high-quality protein, including 3 g leucine. After 6 wk of intervention, dietary records showed a remarkable redistribution of protein intake over the meals in the test group but no important increase in total daily protein intake. Each of the meals in the test group exceeded 25 g protein, achieving multiple anabolic meal moments during the day (11, 12). However, Kim et al. (37, 38) recently showed no benefit of an even protein distribution in healthy older adults on acute and long-term muscle protein synthesis. This may suggest that other factors, such as protein quality, have played a more important role.

The test product, providing a leucine-enriched whey protein mixture, without a concomitant meal, has previously been shown effective in stimulating muscle protein synthesis in healthy and sarcopenic older adults (33, 39, 40). Whey protein is a quickly digestible protein source contributing to a rapid and high postprandial increase in EAAs, including leucine (41, 42). The additional stimulation of FSR by the test product compared with breakfast alone in the present study coincided with an increase in plasma leucine to a mean peak concentration >500 μmol/L and EAAs increasing to a mean peak concentration >1000 μmol/L. Leucine and EAAs are known to be key anabolic stimuli (5, 9, 43), and peak plasma levels show a positive correlation with postprandial FSR (8).

The 0.37 kg muscle mass in the test group over the 6-wk period is a relevant gain, considering that older adults aged >70 y lose an average of 5–10% of their muscle mass per decade. The gain of ∼1.6% total appendicular muscle mass that we observed after the 6-wk intervention would translate, therefore, into saving of ∼2 y of muscle mass decline.

Our result agrees with 2 recent studies investigating timed protein supplementation in older adults (24, 25). Bauer et al. (24) and Norton et al. (25) ...

In conclusion, supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink increased muscle protein synthesis after breakfast, together with ensuring adequate postprandial EAA, leucine, and 25-hydroxyvitamin D plasma availability. This nutritional intervention also resulted in a more evenly distributed protein intake over the day and increased skeletal muscle mass after 6 wk of intervention in healthy older adults. Our study shows that supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink may be a way to support muscle preservation in older people.

Adding Leucine To Whey Protein
Source: Just One Cheat Meal On A Keto Diet...
Muscular Development Magazine, July 2019

"Research has shown that taking 6.5 gram of whey protein with a high dose of leucine (5 grams) can increase the anabolic effects of protein synthesis at the same rate as four times as much whey protein (25 gram)"

Okay that's it for me. I'm on the leucine three meals per day. I had already added leucine to my whey protein and creatine but was usually only consuming it post workout.

 

[Stuart Elliott]

However, Kim et al. (37, 38) recently showed no benefit of an even protein distribution in healthy older adults on acute and long-term muscle protein synthesis. This may suggest that other factors, such as protein quality, have played a more important role.

@Kenny Would his suggest that leucine supplementation timing is less of a factor I.e. 3 meals a day was for the purpose of the test rather than a rule for obtaining optimum benefit. And that Leucine supplementation would provide no less benefit (than the test results) if taken at meals post a morning fast?

 

[Kenny Croxdale]

Do you know if total calories and insulin response play a part in mtor?

mTOR Response to Total Calories and Insulin

Interesting question. I haven't read anything on that. I don't know.

In other words: is it the same to eat 3 grams of leucine in a 1000 calorie meal, including a bunch of carbs that trigger insulin, compared to a 3 gram dose of leucine in BCAA format?

Leucine With Meals

Research indicates that when Leucine is combined in a meal with fiber and fat, the absorption time is slowed down. That is true when consuming a high carbohydrate meal or simple sugars, as well.

When Leucine is take alone of combined with the other Branch Chain Amino Acids on an empty stomach, it enters your system quickly.

The Refractory Period

Dr Gabe Wilson (working with Dr Layne Norton) determined that when a meal is consumed, Muscle Protein Synthesis is blunted for 4 - 6 hours. That meaning the standard recommendation of eating protein every three hours isn't very effective.

The body is most effective with Muscle Protein Synthesis when meals are consumed every 4 - 6 hours.

The Sponge Analogy

It is like trying to wipe up water with a wet sponge. You need to wait until the sponge has dried out before it can absorb more water.

Based on Norton's research it appears that consuming Leucine or Branch Chain Amino Acids approximately 90 minutes after a meal and before the next meal spikes mTOR. That because Free Form Leucine or Branch Chain Amino Acid enter and exit the system quickly; a Smogyi Effect.

Different Effect

There is going to be a different effect when Leucine is consumed alone or by itself or with a meal.

I think insulin plays a part in this but not sure how.

Insulin Role

As you know, Leucine trigger the release of insulin.

I am sure insulin and other hormones play a role.

Another thing: do you know if mtor or protein synthesis is an on/off response? Or is it gradual?

mTOR Light Switch

My understanding is that mTOR is like a light switch. Leucine as well as well as Exercise turns it on.

Fasting turn off mTOR and turn on AMP-K, Activated Protein Kinase. One of AMP-K jobs is to burn fat

The See Saw Effect

mTOR and AMP-K are metaphorically on a See Saw. When one is up, the other is down or turns off. Both are necessary.

Or is it gradual?

Speed Of Being Turned On

Base the information that I've read, presented, it appears that how quickly Leucine turns on mTOR depends on if you consume it with a meal or by itself.

 

[Kenny Croxdale]

Would his suggest that leucine supplementation timing is less of a factor I.e. 3 meals a day was for the purpose of the test rather than a rule for obtaining optimum benefit.

Leucine Intake

Research presented in the article and by Dr Donald Layman at a seminar that's online, determined that the majority of individual only consume one meal that contains enough Leucine to trigger mTOR. That's one of the reason that as most individual age, they lose muscle mass.

They are not consuming enough Leucine or Exercise for that matter to maintain muscle mass, let along increase it.

Older Individual

A couple of the main issues with older individual is they need more Leucine compared to younger individual to trigger mTOR. The majority of older individual are not consuming enough protein per meal/Leucine to maintain muscle mass.

Older individual also tend to lose their appetite, they don't consume enough calories. Those are two of the reason why they spiral down.

Leucine Meals Per Day

Based on the research, it appears that one meal a day that provide enough Leucine isn't very effective for at maintaining muscle mass, let alone increasing it. Two are more effective and three meals a day with enough Leucine appear to be even better.

Ensure Supplement Drink For Seniors

Ensure now makes a 30 gram protein drink, basically for senior. That is a step in the right direction.

However, you can get the same effect with Whey Protein, that is much more effective and cost less.

Optimal Benefits

Based on Norton's recommendation, adding Leucine or Branch Chain Acids 90 minutes after a meal and before the next meal appear to be one way of optimizing it. Try it and then determine if it works.

And that Leucine supplementation would provide no less benefit (than the test results) if taken at meals post a morning fast?

That Makes Sense

That makes sense. Give a try and see.

 

[Marc]

Now using myself as a case study:
In late november I started a hypertrophy-oriented routine and matched my nutrition accordingly (or at least as much as possible for me). Before I ate two meals per day. I alnost always trained fasted or had some fruit before but no protein. Then one very big meal after training and again a meal before bed.
Now I switched to 3 meals per day: One medium-sized meal before training (~ 60 g protein), one big meal after training (~ 80 - 100 g protein), one meal before bed (~ 50 to 70 g protein). I always eat high quality protein sources and am pretty confident that each meal contains at least 3-4 g leucine. Also I have 4-6 hours between my meals (exept before the first meal where it is mire like 10 - 14 h). Some observations: My training performance has increased markedly. Along with that my lean muscle mass and body composition in general.

Of course I could optimise it further by eating four meals and distibuting protein a bit more evenly like 4 x 50 g. But realistically speaking I wouldn't like eating that often. In addition to that I like that one big meal in the evening. So 3 meals is quite feasible and enjoyable for me while still providing more "anabolic events" than 2 meals per day.

 

[Kenny Croxdale]

Now I switched to 3 meals per day: One medium-sized meal before training (~ 60 g protein), one big meal after training (~ 80 - 100 g protein), one meal before bed (~ 50 to 70 g protein).

More Isn't Necessarily Better

Consuming 60 gram to 100 gram of protein per meal isn't necessary; more isn't necessarily better.

As with most things, there is a sweet spot.

Based on research (dependent on age), around 40 gram of quality protein is enough for Muscle Protein Synthesis. Consuming more doesn't increase it..

I always eat high quality protein sources and am pretty confident that each meal contains at least 3-4 g leucine.

Quality Protein and Leucine

A general of thumb is that eliminates the guessing of being "Pretty confident" is...

1) Meats, Dairy, and Casein Protein Powder

Approximately, 8% of these protein is Leucine.

Doing that math that means that 60 gram of of the above protein will provide you around 4.8 gram of Leucine.

Consuming 100 gram of the proteins above will provide you with 8 gram of Leucine.

Research show the recommended range for Leucine per meal/serving is 2.5 to 4.5 gram of Leucine.

So, what you consuming is beyond that.

2) Whey Protein

The amount of Leucine in Whey is 10 to 12%.

I could optimise it further by eating four meals and distibuting protein a bit more evenly like 4 x 50 g. But realistically speaking I wouldn't like eating that often.

I understand that consuming 4 meals wouldn't be fun or perhaps realistic.

However, 50 gram of quality protein would mean you are obtaining 4 gram of Leucine, which is within the recommended.

Alternative

What you might consider decreasing the amount of protein you consume per meal, while increasing your protein serving to four time per day rather than three.

An effective method for doing that would be as I posted above, based the fact that...

"Research has shown that taking 6.5 gram of whey protein with a high dose of leucine (5 grams) can increase the anabolic effects of protein synthesis at the same rate as four times as much whey protein (25 gram)"

This would be a quick, effective, realistic method.

 

[Bret S.]

I Love Leucine!

Kenny thanks for posting this, I WILL get back on the L train, it's been a long time..

 

[Deleted member 316]

Just adding to your leucine added to whey quote, I was rereading about Iron Addict and he would take some bcaa 15-20 minutes before his protein shakes. He would have these protein shakes three to four times a day and then have his nightly meal .

 

[LukeV]

Just adding to your leucine added to whey quote, I was rereading about Iron Addict and he would take some bcaa 15-20 minutes before his protein shakes. He would have these protein shakes three to four times a day and then have his nightly meal .

Interesting reading back to some that had the method right before the Science caught up - Art Devany recommended BCAAs be taken between meals which would, in conjunction with a protein rich dinner, provide three Mtor triggers uninterrupted by other dietary influences

 

[ali]

I thought the thing with Mtor was to limit it? For longevity, that is.
Downregulate Mtor in older age and upregulate AMPK if you want to live for 140 years, sort of thing? Or was that last year?
I just get on with the fact that the biggest driver for Mtor is resistance exercise. And to munch on protein from a variety of sources.

 

[Deleted member 316]

I wonder about that also. For muscle we need mtor activation. Doesn't working out do that? Or is there a difference between exercise mtor and food mtor?
I tried the protein shakes today, but coming from strict fasting during the day and omad it sucked. I don't know if I really want to go back to the protein shake method.

 

[LukeV]

I wonder about that also. For muscle we need mtor activation. Doesn't working out do that? Or is there a difference between exercise mtor and food mtor?
I tried the protein shakes today, but coming from strict fasting during the day and omad it sucked. I don't know if I really want to go back to the protein shake method.

Exercise induced Mtor and dietary induced Mtor are the same except exercise induced Mtor is not negated by dietary inhibitors. For example if I trigger Mtor using diet (eg Leucine) and then drink caffeine then the caffeine will inhibit the signalling response. And the research shows dietary induced Mtor triggers muscle growth even in sedentary old people, hence the three protein (leucine) rich meals per day recommendation is for everyone, not just gym junkies

 

[Stuart Elliott]

For example if I trigger Mtor using diet (eg Leucine) and then drink caffeine then the caffeine will inhibit the signalling response.

I fast in the morning and drink coffee. Should I wait until post fast to take Leucine if inihibited by coffee?

 

[Kenny Croxdale]

I thought the thing with Mtor was to limit it? For longevity, that is.

There a necessity for mTOR for health. As with most things, there is a sweet spot with mTOR that promotes and maintain health.

Limiting mTOR is an over for longevity is a simplification, one dimensional perspective of something taken out of context.

It amount to making a judgement from a snap shot rather than the whole picture.

 

[Oscar]

I thought the thing with Mtor was to limit it? For longevity, that is.
Downregulate Mtor in older age and upregulate AMPK if you want to live for 140 years, sort of thing? Or was that last year?
I just get on with the fact that the biggest driver for Mtor is resistance exercise. And to munch on protein from a variety of sources.

An idea I have about this, for which I have zero justification, is that some fasting combined with some eating might do the trick. Also, I'd say that mtor triggered by exercise should be "healthier" than triggered by protein. Again, zero justification for it.

 

[Kenny Croxdale]

...mtor triggered by exercise should be "healthier" than triggered by protein. ...
zero justification for it.

Why?

What leads you to believe that exercise mTOR should be healthier than with protein/luecine?

Evidently, you came up with some justification for making that statement.

 

[ali]

The Mtor/AMPK interaction is interesting. Confusing, totally because the science is really unclear of how it all fits together with other cell signalling processes impacting.
The great hopeful longevity wonder drug rapamycin - the potential darling of biohacking longevity immortality seeking peeps and cash chasing pharma tech companies searching for the drug secrets of ageing are investing in research to eek out its mechanism. It turns off Mtor. Not directly, via other protein binding molecules but the quest for longevity seems to be heading that way.
The question we have, as in a strength athletic population, is to what extent does Mtor activation compare to Mtor activation in an overfed sedentary population?
Where in the latter population, cell proliferation is seen as a negative outcome of too much Mtor.
It doesn't really apply, does it? Or does it?
What I don't get is strength training, protein intake and rapamycin all in a oner. I don't get the rationale there, at all.
I've no strong views. Want some muscle, train, eat and get your leucine down the hatch. Where I think there maybe an issue with that, and how I view it with no clear answer, is to what extent is added mass in an older population beneficial?
Again, at extremes maybe so, that is excessive training, excessive food to get big in old age but for some extra beef what perhaps you might have had in younger days then why not? And, muscle is a biomarker itself for healthy ageing, so maybe muscle growth without eating much is a reasonable aim?
As @Oscar says too, maybe the difference is when Mtor is activated via training rather than it being 'on' more often and perhaps older peeps too may need an extra kick to promote protein synthesis with more ingestion of leucine. Who knows?
Thing is, what about HGH, IGF-1, cortisol, insulin and many others that are involved in 'growth'. A major signalling hormone for cell growth is insulin as is lactate, so tending to just Mtor/leucine without considering an insulin response and refueling appropriately, or not refueling at all are other things to consider.

 

[vegpedlr]

Valter Longo recommends low protein intake overall for longevity, about 0.7g/kg, and one meal a day that would signal mTOR, ideally a couple hours after exercise.