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Which amino acids, and in what amounts, are really needed to stimulate muscle growth after a workout? Scientists from the University of Texas Medical Branch (Galveston) report in the American Journal of Physiology that volunteers who consumed just 6 grams of essential amino acids (EAAs) one and two hours after a weight lifting workout had twice the amount of muscle protein synthesis — muscle growth, that is — as with equal dosages of mixed amino acids (EAAs plus non-essential amino acids). These results are similar to what was observed with 40 grams of mixed amino acids, the amount and type typically recommended for bodybuilders.
After a workout, then, all you really need for maximal muscle growth is about 6 grams (6,000 mg) of EAAs (based on a 155-pound per-son) taken within one hour, and 6 grams within two hours. Just he sure to get the following amounts of these eight EAAs per pound of bodyweight: histidine, 4 rng; isoleucine, 4 mg; leucine, 8 mg; lysine, 6 mg; methionine, 1 mg; pheny-lalanine, 6 mg; threonine, 6 mg; and valine, 5 mg.
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