Gain Muscle

Here is a supplementation strategy you can use to help you maximize the benefits of leucine after muscle workout.

  1. Consume 2.5 grams of leucine (or 5 g of total BCAAs) within 30 minutes of training to support an anabolic stimulus.
  2. Combine another 5 grams of leucine (or 10 g of BCAAs) in your post-workout protein shake.
  3. 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.
  4. 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.
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