Should I Supplement with Leucine?
As mentioned above, leucine is a BCAA and can stimulate muscle growth and muscle recovery. Supplementing with BCAAs is usually unnecessary since food is an easy way to get adequate leucine consumption. If you’re concerned your leucine intake is inadequate, please talk with your sports dietitian for recommendations on supplementation. You must also have the other 6 EAAs present in order for your body to begin building muscle. The best sources of leucine to consume post workout are complete animal proteins (yogurt, milk, lean meat, eggs) because they will have the 9 complete amino acids needed to build muscle. Consuming these within 30 minutes to one hour post-workout with a meal containing at least 3g leucine will optimize muscle recovery for performance.
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