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
Clinical studies typically use 2000–5000 mg of Leucine. 2–3 g is the 'leucine threshold' for triggering muscle protein synthesis; 5 g common in BCAA blends.
- Effective range
- 2000–5000 mg
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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