Leucine is a critical amino acid that triggers mTOR (master control switch) to activate the initiation phase of muscle protein synthesis; leucine must reach a threshold of 2.5 grams per meal to turn on this process, while levels above 3.5 grams show diminishing returns
factualpending
Speaker
Dr. Don LaymanEvidence Quote
“levels of leucine below 2 grams at a meal won't turn it on at levels above two and a half grams will turn it on”
Source
The ultimate protein episode: Nutrition scientist Don Layman, Ph.D. | mbg Podcast— the mindbodygreen podcastCreated: 8/12/2026, 6:22:02 PM
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