Leucine Content and Threshold

The overall EAA content of a protein source is incredibly important when considering the anabolic potential of a protein. However, the anabolic potential of a protein is also contingent on the leucine content of a protein. This is important due to the, “Leucine Threshold,” which states that around 3 grams of leucine is necessary to maximize muscle protein synthesis (MPS). Animal proteins typically require less protein ingestion to maximally promote MPS whereas plant proteins require greater intake. If you consume a mostly plant-based diet, mixing protein sources and consuming more overall protein at each meal can still optimally stimulate MPS.
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▪️ Based on:
1️⃣: van Loon, L. J. (2012). Leucine as a pharmaconutrient in health and disease. Current Opinion in Clinical Nutrition & Metabolic Care, 15(1), 71-77.
2️⃣: Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., … & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1), 86.