Andrew Huberman· PhD
the evidence would support two to three times that amount closer to 9 n gam of Lucine per day
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the evidence would support two to three times that amount closer to 9 n gam of Lucine per day
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Nothing is a "high protein" meal if it does not eclipse the leucine threshold for muscle protein synthesis ~2.5g.
Nothing is a "high protein" meal if it does not eclipse the leucine threshold for muscle protein synthesis ~2.5g.
but we know that we need one immediately you know that we need about 2 to 2.5 grams of leucine to get muscle protein response right
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 now obviously I'm going to do some weightlifting I'm paddling on my surfboard I do pull-ups every day I do body weight stuff every day and that's most of what I do but getting enough Lucine is critical for muscle growth muscle protein synthesis and Al maintenance
If you hit the lucine threshold, for most people, it's about 2.5 grams of leucine in a meal, you stimulate muscle protein synthesis. Even without lifting weights, you can stimulate muscle protein synthesis by getting enough leucine, by eclipsing the leucine threshold.
So, if you want to have an easier time losing weight, gaining muscle or keeping muscle, make sure you're eclipsing the leucine threshold multiple times a day.
And so when we talk about muscle health, we need to get enough lucine to support muscle health. And that is probably the recommendation is two to three grams a day. It's probably for optimal health around eight or nine.
Part of the failure there is that we have to recognize protein is different amino acids. And so when we talk about muscle health, we need to get enough leucine to support muscle health. And that is probably the recommendation is 2 to three grams a day. It's probably for optimal health around eight or nine.