The Leucine Threshold

The EAA with the most influence over protein quality seems to be leucine [7].

To maximize muscle recovery, it might be advantageous to aim for a threshold (aptly named the “leucine threshold”) of at least 3 g of leucine per meal [5, 8].

You can view a list of foods alongside their leucine content in the table below.

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  9. Churchward-Venne, T.A., et al., Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr, 2014. 99(2): p. 276-86.
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  12. Pasiakos, S.M., H.R. Lieberman, and T.M. McLellan, Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med, 2014. 44(5): p. 655-70.