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@faithnazarene615 I believe the RDA may be around 3 g, but you'd want about 10% of whatever your protein intake is to be leucine for a balanced intake, so likely much more if you're building muscle and getting the recommended 2 g protein per kg bodyweight. And 2-3 g in one sitting is around...

@deacongirl Yeah it's an option, I'm just trying to keep my supplements down in general, for cost reasons and just because it feels psychologically better to get nutrition from whole food. But I guess muscle-building programmes aren't exactly natural anyway, so maybe we need some "unnatural"...

Does anyone have recipes that hit the 2.4-3 g leucine threshold for stimulating muscle protein synthesis (MPS)? I've been breaking down my recipes and, though most have 20-30 g of protein for ~500 kcal, leucine content tends to hover in the 1.2-1.8 g range. - Porridge (with soy milk, nuts &...