Ingesting 700-3000mg of leucine with each meal supports muscle protein synthesis and repair for hypertrophy and strength goals.

“Like for example, if you're eating your normal meal, you could just take a capsule of like 1 gram of leucine. Is probably going to bump you up enough that you're going to be good to go.”

“When it comes to supporting muscle, it does seem that ingesting 700 to 3,000 milligrams of the essential amino acid leucine with each meal is important.”

“super doses like you're looking at doses that are way beyond two grams of leucine if you're above that threshold doesn't make a difference and what we found was no it doesn't seem to be a make a difference as long as you're hitting that two to three grams of leucine you're likely fine”

“there's kind of this switch with leucine and if you get enough leucine 2.6 grams and a meal something like that you can turn on mTOR you can get muscle protein synthesis”

“you're basically talking two to three grams of leucine per meal three to four times a day something like that and you can adjust it by body weight as well”

“Uh the current recommended uh recommendation for leucine is 25 mg per pound, 55 mg per kilogram body weight, or approximately 4.4 g per day for a 175 lb person. As Don Layman points out, those are You must get 110 mg per kilogram to really optimize your levels of muscle protein synthesis.”

“I want to point out that I had 10.5 grams of Lucine we know Lucine is one of these Branch chain amino acids that is crucial and is probably an independent signal of muscle growth literature suggests said about 0.5 G per pound per day is needed for optimal muscle protein synthesis so without even doing exercise without even doing weightlifting by getting 10.5 grams of Lucine from meat essentially that's where I'm getting most of this I am signaling to my muscles to grow”

“we know now pretty unambiguously Lucine is an amazing trigger for mtor of course there's going to be a subset of people listening to this who are confused but wait a minute Peter if rapy is good and rapy inhibits mtor how can Lucine be good if Lucine turns it on and of course they're forgetting the chronicity of the state sometimes you need mtor off sometimes you want mtor off sometimes you want it on sometimes you want it off but when we're talking about eating we want it on right we want to be able to turn mtor on for muscle protein synthesis right”

“you mentioned two to three grams of Lucine in a meal if you really really want to kick uh muscle protein synthesis into overdrive”

“so there estimations up to two to three grams of Lucine in a meal will actually induce a rapid increase in circulating Lucine and that will stimulate muscle protein synthesis and if you have enough building blocks available you have an anabolic response for at least up to five hours”

“Lucine is the signal but we also need to have all of the building blocks to build and repair muscle protein exercise lowers that loosing threshold because it makes muscle more sensitive to amino acids this means a lower dose of Lucine and therefore a lower dose of protein is needed to reach the Lucine threshold and stimulate muscle protein synthesis after exercise”

“in fact Lucine appears to be more critical than the total protein content of food or supplement in determining the muscle protein anabolic response this concept is referred to as the loosen threshold or the Lucine trigger hypothesis”