Rabbit Hole on Muscle Protein Synthesis & Leucine Threshold

The Fit & Healthy Athlete

Вміст надано Debbie Potts. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Debbie Potts або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.

5M ago 24:43

MP3•Головна епізоду

A common theme right now is the "30 gram cheat sheet" as ...

30 grams of protein cheat sheet:

1 1/2 cups Greek yogurt
1 cup tempeh
5 oz shrimp (about 10 large shrimp)
1 cup cottage cheese
4 oz chicken (about half of a chicken breast)
5 oz grass-fed steak (slightly larger than a deck of cards)
1 1/2 cups tofu
2 cups black beans
5 oz wild-caught salmon (about one fillet)
5 eggs

But do these protein foods have the right balance of essential amino acids as leucine to stimulate muscle protein synthesis?

Let's go down a new rabbit hole!

https://debbiepotts.net/tips-to-get-your-30-50g-protein-per-meal-to-stimulate-mps/

https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/

https://www.wellandgood.com/protein-cheat-sheet/

https://debbiepotts.net/why-you-need-to-focus-on-muscle-health-as-you-age-not-just-vo2-max/

Leucine is an essential amino acid that plays a crucial role in stimulating muscle protein synthesis.

1 1/2 cups Greek yogurt: Yes, Greek yogurt typically contains around 2.5-3 grams of leucine per serving.
1 cup tempeh: Yes, tempeh usually contains around 2.5-3 grams of leucine per cup.
5 oz shrimp: Yes, shrimp contains around 2.5-3 grams of leucine per 5 oz serving.
1 cup cottage cheese: Yes, cottage cheese generally contains around 2.5-3 grams of leucine per cup.
4 oz chicken: Yes, chicken breast usually contains around 2.5-3 grams of leucine per 4 oz serving.
5 oz grass-fed steak: Yes, steak typically contains around 2.5-3 grams of leucine per 5 oz serving.
1 1/2 cups tofu: Yes, tofu usually contains around 2.5-3 grams of leucine per 1 1/2 cup serving.
2 cups black beans: No, black beans do not typically contain enough leucine to meet the 2.5-3 gram threshold. They contain around 1.8 grams of leucine per cup.
5 oz wild-caught salmon: Yes, salmon typically contains around 2.5-3 grams of leucine per 5 oz serving.
5 eggs: Yes, eggs usually contain around 2.5-3 grams of leucine per 5 egg serving.

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