Amino acids from protein are the building blocks of muscle. After training, they help rebuild muscles bigger and stronger over a period of up to 48 hours. A protein is said to be ‘complete’ when it contains all of the Essential Amino Acids, and within this group are the Branched Chain Amino Acids Leucine, Isoleucine and Valine.
How can you tell which protein sources are best for building muscle? A study published in the journal Nutrition and Metabolism suggests choosing the one with the highest concentration of Leucine. Researchers determined this by comparing the protein synthesis stimulating effects of wheat (6.8% leucine), soy (8% leucine), egg (8.8% leucine) and whey (8.9% leucine).
True Strength Moment: Whey is the post-workout protein shake of choice because of its rapid rate of digestion. The fact that it includes such a high concentration of Leucine should not be a surprise to those who have experienced results from regular use of this popular complete protein source.