Does anyone focus on mTOR activation for muscle preservation and growth?
I’ve been focussing on getting enough leucine ~ 3g per meal for at least 2 meals per day. For me this needs to be about 30-35g per meal. I’ve recently added in EAAs to take just before breakfast. My 3 eggs plus 20g of Parmesan cheese contains not quite enough leucine.
mTOR activation
Bird2Dog
#1
OldDoug
(Doug)
#3
Good topic,@Bird2Dog. 
I think you’re right on with the leucine - most potent trigger for mTOR there is. I read that “You need 2.5 to 3 grams of pure leucine per meal to flip the chemical switch for mTOR.” So I think you’re right on target.
Obviously, complete protein with enough leucine would be prudent. And as steady a supply as the body can handle, or that one is willing to go for.
It’s not constant - there’s a “refractory period” that goes for ~4 hours once mTOR is triggered. More protein/leucine during this time won’t make things ‘better’ or ‘more.’ The body’s machinery for signaling is cranked up, and the synthesis of muscle protein is occurring, and you can’t crank it higher.
Creatine monohydrate - increases growth factors like IGF-1, and this has downstream effects of activating mTOR.
There’s a lot of room here for maximizing things. And limits - how often are we going to work out, and how hard, how many different muscle groups, etc.
I’d say you’re ahead of 99.9% of the general population as far as having the right ‘supplies’ for the body in this matter. 
That study was on older guys, around age 70. I’m 67 and have done hardly anything for bodybuilding, but it’s becoming a concern for me. I see an 89 year old and a 93 year old regularly, and it’s clear to me that anything we do to build/maintain muscle, work on balance, etc., has huge benefits.
lfod14
#5
Yes, but not directly. Getting in optimal protein and pushing in the gym will do that for you without having to worry about it. There is no louder signal than showing your body that it can’t do something you’re trying to do.
