How and When to Take Leucine for Muscle Growth
Take 2.5 g of leucine or 5 g of total BCAAs 30 minutes or less after training to encourage an anabolic stimulus.
Immediately after a workout is the best time to take leucine. Taking a supplement 15 to 30 minutes post-workout will help your body start repairing your muscles, Matheny says. This is especially helpful if you work out several times per week on back-to-back days.
But in some cases, you might also want to incorporate a leucine-rich supplement during your workouts. By keeping your muscles fueled with leucine and other BCAAs, you can minimize the muscle breakdown that often occurs during long bouts of exercise, for example, while long-distance running or cycling.
Taking leucine while exercising can also be beneficial if you’re working out after hours without eating, like if you’re intermittent fasting and bodybuilding or just don’t have time to eat before hitting the gym, Matheny says.
If you want a BCAA supplement, opt for one that contains a leucine dosage of at least 2.5 g per serving, Wilson suggests.
If you prefer to stick with a protein powder, whey will be the richest source of the amino acid. You can get enough from plant-based protein powders, too. Just check the label to see how much leucine a serving offers.
Also make sure the supplement you choose is tested by an independent, third-party lab like US Pharmacopeia or the National Science Foundation and the ingredient list is as short as possible.
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