Micronutrients & recovery
Ingesting 23 g of protein with 5 g of leucine following endurance exercise achieves near-maximal myofibrillar protein fractional synthetic rate (FSR), providing bioequivalent stimulation to a three-fold higher dose (70 g protein / 15 g leucine).
After intense endurance exercise, consume 23 grams of protein combined with 5 grams of leucine (spread over 4 servings in the first 90 minutes) along with carbohydrates and fat. This specific dose maximizes your muscle's ability to synthesize new protein. Consuming significantly more protein (e.g., 70g) provides no additional benefit for muscle synthesis and is less nutritionally efficient.
Ingesting 23 g of protein with 5 g added leucine achieved near-maximal FSR after endurance exercise, an effect unlikely attributable to mTORC1-S6K-rpS6 signaling, insulin, or amino acids.
Why this rating
Randomized crossover design with trained subjects, though limited by small sample size (n=12) and short duration.
Source
Protein–Leucine Fed Dose Effects on Muscle Protein Synthesis after Endurance Exercise
David S. Rowlands et al. · Medicine & Science in Sports & Exercise · 2014
DOI 10.1249/mss.0000000000000447
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