Reducing meal frequency to two to three meals per day supports muscle protein synthesis, maintenance, strength, insulin sensitivity, and metabolic health.

“we need at least that much to trigger muscle protein synthesis”

“the RDA is like I think we were looking at it I want to say it's three to four grams I cannot remember but it is at least you know is like nothing yeah 3 to 4 grams 3 to 4 grams of leucine per day per day and we know that we need two point six that's right maybe one meal yes sir right to trigger sort of the switch”

“what we know is that we need two point six grams of leucine at any one time to trigger muscle protein synthesis”

“what we want to do is trigger muscle protein synthesis as often as we can and we can do that through diet or through resistance exercise so you can imagine like for my mom who's a 70 year old woman well as osteoporosis I'm thinking how do I get her to eat 2.6 grams of leucine 2 to 3 times a day in the morning she'll have like an egg or two enough leucine right thinking ah you know it's hard like our parents don't want to eat four ounces of meat three times a day but that's really a functional strategy that you could use like what is your 2.6 gram a leucine number and that number is based on volume of distribution not body weight so that's pretty much a pretty solid number whether you're six three or five two because the volume of distribution of your blood doesn't really change so you think about that and resistance exercise and I think that's the way to do it which means you know countering that or taking that in connection with like a time restricted eating strategy you might think about eating two or three times during that that eight hour window or that seven hour window with at least you know that trigger that muscle protein synthesis trigger during that time and then doing some resistance exercise and then you'll get those always be stimulating the muscle”

“so you can you can definitely get down and select the nitty-gritty and the real like bodybuilding nerds will have like a specific amount and it's where 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”

“there estimations up to two to three grams of Lucine in a meal we'll 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 5 hours”