Proteins Totaling 3 grams of Leucine for optimal MPS.

3+ grams of the amino acid Leucine in a meal will significantly increase Muscle Protein Synthesis - MPS.  What does that look like in our meals?   Note that the best ways to get this 3+ grams of leucine (without getting too many calories in a meal) is by getting that 3+ grams of leucine from protein foods most commonly eaten by bodybuilders in their "prep", when they are actively aiming for optimizing their muscle size for the bodybuilding stage. Note, also, that the proteins are just normal proteins, at a normal proportion.  Try it out!

Sometimes you might want less meat, and would rather supplement some of that meat with a plant protein.  This is what that strategy would result in.  Notice that by taking away 1 or 2 oz of the animal protein, you need to add in a full serving of the plant protein to provide the optimal amounts or protein and leucine.  


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