Here is a supplementation strategy you can use to help you maximize the benefits of leucine after muscle workout.
- Consume 2.5 grams of leucine (or 5 g of total BCAAs) within 30 minutes of training to support an anabolic stimulus.
- Combine another 5 grams of leucine (or 10 g of BCAAs) in your post-workout protein shake.
- Consume 5 grams of leucine before sleep to facilitate recovery from training. As previously mentioned, adding leucine to a beverage, or compensating with increased leucine in whey protein, can be very effective for stimulating protein synthesis.
- Consuming leucine between meals is encouraged for accelerated recovery and enhanced protein synthesis. Individuals who are dieting and want to maintain lean muscle mass should consider adding a leucine supplement, which can certainly help reduce any potential catabolic effects and prevent muscle breakdown. Just 2-3 grams of leucine should do the trick.