What is the leucine threshold per meal recommended for muscle protein synthesis?

The recommended leucine threshold per meal for optimizing muscle protein synthesis is typically around 2 to 3 grams. Leucine is an essential branched-chain amino acid that plays a critical role in stimulating the mTOR pathway, which is a key regulator of muscle protein synthesis. Research indicates that reaching this threshold is important for maximizing the anabolic response to protein intake, particularly in individuals engaged in resistance training or looking to gain muscle mass. Consuming protein sources that provide around this amount of leucine helps ensure that the body can effectively initiate and sustain muscle recovery and growth after exercise. As a result, aiming for this leucine threshold can enhance the effectiveness of dietary protein consumption in supporting athletic performance and muscle health.