Definition
Leucine is one of the nine essential amino acids and the primary signaler of muscle protein synthesis (MPS). Each meal needs roughly 2.5–3g of leucine — about 30–40g of whey or 4–6oz of chicken, beef, or fish — to fully trigger MPS.
Real questions
Do I need BCAA supplements?
No, if you eat enough complete protein. BCAAs are useful only in fasted training or low-protein diets.
Stack with
Put it to work
Coach Foster builds your program around leucine and the rest of the fundamentals, shaped to your body and your week.