Sunday, August 19, 2012

Leucine is King. (Part 2): This is the Whey.

Whey protein is the champ if you want to get the highest amount of anabolic protein synthesis in a serving. Below is the leucine content of various proteins by serving. Some of the proteins listed are protein blends. All are for a 1 scoop serving size.

Focus on getting 2.5 to 5 grams of leucine with breakfast, pre-workout and post-workout meals. If you are under 40 years of age shoot for 7.5 grams per day and over 40 shoot for 15 grams per day.


Click the image to see the amount of leucine in some popular brands.
All amounts are per 1 scoop of protein.







References:
7.12 g leucine daily stops muscle loss in elderly 06.06.2016
Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
Resveratrol-leucine combo boosts fat burning13.03.2013
Added leucine makes wheat protein as anabolic as whey 29.12.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
Amino acid mix with added leucine makes muscles grow faster 10.10.2011
Leucine makes rowers faster 16.02.2011
Leucine supplement boosts fat burning07.02.2011
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010
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