Diet3 mentions

700–3000 mg Leucine With Each Meal

Aim to get roughly 700–3000 mg of leucine with each meal, ideally from whole-food or high-quality protein sources rather than relying on supplements. This helps trigger muscle protein synthesis and supports muscle maintenance and repair, especially when spread across the day rather than taken all at once.

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“When it comes to supporting muscle, it does seem that ingesting 700 to 3000 milligrams of the essential amino acid leucine with each meal is important. Now that does not necessarily mean from supplements.”

huberman · Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials · Apr 10, 2025 · 26:03 · open ↗

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