⭑ The muscle "spark plug" which keeps you strong ✔ Reliable research
⭑ Why Vitamin D3 and Whey powder make bigger muscles ✔ Plenty of evidence
⭑ Cheap supplement found to keep muscles metabolically fit ✔ It works
⭑ An everyday overlooked exercise to reduce knee pain ✔ At home

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

Leucine and Vitamin D are on the radar today, only because I found this on our kitchen bench one morning this week.

​

My wife rarely buys anything more than vitamin & mineral tablets so her buying Taurine piqued my curiosity. A quick check found that Taurine in combination with Leucine and Whey protein powder and vitamin D3 are a powerful quad supporting our muscle and metabolic health.

It turns out that Leucine is the "active ingredient" crucial for muscle protein synthesis, especially for over-50s - see item #1.

Adding Whey protein powder and Vitamin D3 into the mix has shown outsized benefits compared to any one alone - see item #2.

And then we come to Taurine, it's the quiet achiever, quietly keeping our muscles in good metabolic health so that they are able to react effectively to the "growth signal" from Leucine. When Leucine fires the starter's gun the muscle has to be ready to grow - training it is Taurine's job - see item #3.

Finally, an exercise runners rarely do until it is too late - one which will ease your knee pain and help you walk more effectively for longer. I do this one every day - see item #4.
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01 Leucine Triggers Our Muscle Growth

We've covered the metabolic development of anabolic resistance a few times in the newsletter, including last week. Our older muscles become less sensitive to the signals that trigger muscle protein synthesis - growth - and hence why we need protein to get the same amount of muscle growth as when our muscles were younger.

Leucine acts as a "spark plug" which directly stimulates muscle building. This is supported by a credible body of evidence. In fact several reliable studies have found that supplementing with Leucine increased muscle mass even without regularly exercising!

However, (pause) a large body of evidence supports the role of progressive resistance training in combination with Leucine supplement leads to significantly greater gains in muscle mass, strength and physical function compared to Leucine without exercise.

⇒ This is satisfying to know for we fans of resistance training after 50, and if you are not rolling some into your weekly schedule please consider doing so.

What this means for you: Leucine is relatively cheap so consider adding a daily dose - usually 2.5g - to a glass of water.

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02 Vitamin D3 and Whey Isolate Protein Boosts Leucine

My Leucine investigation revealed the fantastic synergistic benefits of taking it in combination with protein whey isolate and vitamin D3. I get excited discovering synergistic benefits as it means more bang for your buck - we are getting the 1 + 1 = 3 effect, or in this case 1 + 1 + 1 = 5.

⇒ This combination has been investigated over recent years and found to be legit.

Here's why this muscle-building trio works - with the doses:

• 20g Whey Isolate: Your fast-acting protein shot. Whey delivers a complete amino acid profile, hitting your muscles quickly when they need it most.
• 2.5g Leucine: Leucine flips our “build muscle” switch. This extra boost ensures that switch gets flipped hard.
• 800 IU Vitamin D3: More than just bone health. Vitamin D plays a crucial role in our muscle function, strength, and overall vitality, especially as levels naturally decline with age.

What this means for you... A daily "stack" of whey powder, Leucine and Vitamin D3, especially after strength training, can have significant benefits.
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⇒ The studies I refer to above suggest that combining this stack with strength training could double your strength gains and triple your functional balance improvements.​​​​

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03 Now For The Supporting Act - Taurine

My wife's Taurine turns out to be a supporting act. Leucine triggers muscle growth, Taurine supports the health of our muscle's inner metabolism which allows it to effectively respond to the trigger effect of the Leucine.

Taurine supports mitochondrial health, efficiency, and biogenesis (the creation of new mitochondria).

Mitochondria are the power plants of the cell, and robust, healthy mitochondria are essential for providing the energy needed for muscle protein synthesis and contraction. A leucine signal to "build muscle" is far less effective if the cell lacks healthy active mitochondria.

⇒ Taurine also helps our muscle cells metabolise calcium which in turn improves contraction strength and helps prevent cramping. And it helps our muscles repair and recover.

What this means for you... The combination of Leucine, Whey powder, Vitamin D3 and Taurine is one built for us as we age because it slows the loss of muscle, helps our muscles function better and recover better, improves muscle mass, and helps our muscles perform better.
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We don’t necessarily need them, but taken in combination they will multiple and reward our efforts to remain fit and strong.

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04 Resistance Bands To Ease Knee Pain

This week's exercise is... the band-resisted terminal knee extension.

This is a low-impact, joint-friendly exercise that uses a resistance band to strengthen the vastus medialis oblique (VMO), a key muscle in the quadriceps that supports and stabilises your knee joint.

⇒ The VMO is one of the fastest muscles in the body to deteriorate with age.

It's located on the front and inner side of your thigh, just above your knee cap. Check a cyclist sprinter or a competitive ice skater and you can see it hanging over the inner front of their kneecaps.

By strengthening it with this exercise, you can help reduce knee pain, improve your ability to walk and climb stairs, and build foundational strength for your lower body.

If you run, this exercise is vital because it is the VMO which keeps your kneecap tracking correctly, reducing friction. It helps absorb the impact of running and facilitates you developing a more efficient stride without compromising your form.

A lot of this is overlooked until it is too late. Doing this exercise will pay dividends.

What this means for you... Try this anywhere, start with a medium resistance band:

1. Set Up: Secure a loop band around a sturdy post or door anchor at the height of your knee.
2. Get into Position: Step your foot into the band so it rests just behind your knee. Take a small step back until the band is tight.
3. Start the Movement: With the ball of your foot planted firmly on the floor, slightly lift your heel.
4. Engage the Muscle: Actively push your heel down toward the floor, extending your knee against the band's resistance. The ball of your foot never leaves the ground.
5. Return to Start: Slowly release the tension, allowing your heel to rise again slightly.
6. Repeat: Do 12-15 repetitions per leg for 2-3 sets.

This is an excellent illustration follow the guidance in this video.​​​​​​​​​​​​

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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