About Leucine
Essential branched-chain amino acid (BCAA). Primary activator of mTOR signaling and muscle protein synthesis. Most studied of the three BCAAs with well-established role in MPS.
What Leucine supports
- Triggers muscle protein synthesis via mTOR activation
- Supports post-exercise recovery and reduces muscle breakdown
How much Leucine to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
2000–5000
mg
2–3 g is the 'leucine threshold' for triggering muscle protein synthesis; 5 g common in BCAA blends.
Clinical evidence
Strong clinical evidence. Primary trigger for mTOR-dependent muscle protein synthesis; 2-3g is the threshold for maximal activation
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