Leucine is one of the three branches chained amino acids. It is by far the most important of all amino acids.
Benefits:
1) Activates a major process in mTOR which is the amino acid sensor of the cells. This increases protein synthesis in the muscles. Without leucine present there is no protein synthesis therefore no growth.
2) Increases high density cholesterol (“good” cholesterol) and decreases low density cholesterol (“bad” cholesterol). 3) Because it is easily converted into glucose, leucine helps regulate blood-sugar levels. Great for diabetics or those at high risk for Type 2 Diabetes.
3) Increases muscle recovery rate.
4) Can increase fat loss by keeping blood-sugar levels in check.
But, be careful. Too much leucine can be bad for you. Excessive use can cause pellagra – deficiency in niacin – which may cause dermatitis, diarrhoea and mental disorders. It can also disrupt the functioning of the kidneys and liver. Leucine is hard to come by in food, so you don’t need too much. A great food source is lentils. If you are taking supps don’t exceed the recommended dosage and if you are taking BCAAs it’s probably not a good idea to stack leucine as well as it will be included in the BCAAs. Leucine should also be taken with valine and isoleucine (2 mg of leucine and valine per 1 mg of isoleucine), but again all BCAAs supps should already have these included with the correct ratio.
Cancer causing chemical estrogen will seriously thwart your gains and cause a number of other unwanted symptoms.
Side Effects:
migraines
impotency
decreased libido
obesity
infertility
breast cancer
prostate cancer
ovarian cysts
testicular cancer
gynaecomastia (man boobs)
and more…
There are two types of xenoestrogens AKA chemical estrogens – synthetic and natural.
Synthetic Chemical Estrogen
Synthetic chemical estrogen is found in PCBs, BPA and phthalates. Avoid plastic bottles and containers (unless BPA free), chemical cleaning products, receipts, chemical personal care products (containing DBP, DEP, DEHP, BzBP and DMP), chemical scented candles, plastic bags and do not use plastic in microwaves. Look for beauty products that contain no parabens, phthalates or sulphates.
Natural Sources of Chemical Estrogen
Natural sources are called phytoestrogens and are derived from plants. Things to avoid are soy products, chick peas, red beans, black eyed peas, black beans, flax and non-organic food products.
For help coming to grips with your nutrition book a complimentary consultation here:
This is sugar (optional) & dairy free and high in protein!
Ingredients
50g (½ cup approx) quinoa
200ml (¾ cup approx) coconut milk
50ml (about a ¼ cup) water
5 pitted dates
Sprinkle of cinnamon (optional)
Fresh berries (optional)
Instructions
Rinse quinoa thoroughly using an extra fine sieve. This removes any of the natural soapy, saponins that sometimes coat quinoa.
Chop dates into small pieces and then add all ingredients to a pan (apart from the cinnamon or berries, which will be added once served).
Bring pan to the boil and simmer on a low heat for 25 minutes (or until the quinoa has absorbed all of the liquid). Stir once in a while with a wooden spoon. The dates should slowly fall apart melting into the pan to create a delicious sweetness. If the dates are particularly tough, then encourage the breaking down process by pressing them down with your spoon.
Once cooked enjoy your quinoa bowl served hot or cold, adding a sprinkle of cinnamon and/or a small handful of fresh berries.
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