how do you dose leucine?

bill86

bill86

Active member
ive read so many different things on leucine dosing (everything from 3g a day to 30g a day), and ive never been a big bcaa guy, but i figured id give them another shot when taking anabeta because of the partitioning effects. i planned on focusing on leucine, but throwing in a single scoop of xtend or something for taste.

i was thinking 1 scoop xtend + 5g leucine intraworkout

then 5g leucine with my shake before bed.

now im thinking 10g isnt enough, and/or my dosing times may not be adequate. how can dosing leucine be so confusing, haha (well, dinoii's thread on bcaa's is what sent me into complete confusion haha).

how do you guys like to dose it?
 
Based on reading some info on this board by a doc studying this. He stated 25% of you amino pool should be leucine. So every time you do protein look @ the content & make leucine 25%.
 
Also, doc layne norton said supplementing with luecine every 4 hours with 3-4gs is enough to stimulate protein synthesis to go above baseline. So what i'd do is take luecine every 4 hrs (cept when sleeping, sleep is best), and eat enough protein. The whole 25% of total amino acid pool is moot point if you arent even in positive protein balance. But like the previous poster said, 25% of total amino pool. More the better. We get a lot of amino acids throughout the day, having luecine be at least 25% is pretty difficult if you count ALL the aminos we intake a day in supplements, and foods.
 
I drink 3 scoops of Purple PSYKO per day.

That averages out to about 2.5g each serving (not including how much Leucine is in the Hydrowhey)

I would say shoot for 10g per day, and don't overthink it. :)

Best idea is NOT to single it out to one time of the day (workout, before bed.) Its important to take SOME Leucine around your workout of course, but it's MORE important to take little bits throughout the day, to you can boost your protein synthesis with all meals & protein you take in.
 
yeah, see the 25% thing is confusing to me... how am i supposed to figure out those numbers, especially for food?
 
bill86 said:
yeah, see the 25% thing is confusing to me... how am i supposed to figure out those numbers, especially for food?
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Find the leucine count in grams of the protein source and figure out how much protein you are ingesting a day. Then take that and supplement more luecine on top if that to meet the 25%. That's my theory on dr ds theory. I could be bat ass wrong. But that's what I gather.
 
after asking questions of my own and doing some searching, I've begun the following:

1 Serving ~3-4g in the morning (~7am) with my protein shake (I pop the leucine onto my toungue and wash it down with the shake because it doesn't mix well).

1 Serving 3-4g (~1030am) mixed into my greek yogurt (can't taste it)

1 Serving 3-4g added into 2 scoops Xtend (mixes fine tastes fine) drank before/during/after workout

1 Serving of 3-4g added into my post workout mix with waxy maize, beta alanine, dicreatine malate, whey

I'm still on my first week using it
 
According to Layne Norton's protocol, .5 g of leucine per kg of bodyweight, no closer then 2 hours apart. This equates to roughly 3-5 grams of leucine per serving for most people.
 
Like I said this is my first time and I'm a novice with the stuff....


What king james posted makes sense, maybe I should spread my doses out...
 
I sip xtend throughout most of the day. As mentioned, getting large amounts in at one time isnt ideal. Little bits every hr or so is what you want, you dont want to really go without it for long periods of time.
 
Wedgylx said:
Like I said this is my first time and I'm a novice with the stuff....


What king james posted makes sense, maybe I should spread my doses out...
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Allowing more time ~2 hours between BCAA consumption allows for a greater muscle protein synthesis response.
 
dang, and I thought using BCAA's and adding 10g of leucine to my post WO shake was enough.
 
delsolrob said:
dang, and I thought using BCAA's and adding 10g of leucine to my post WO shake was enough.
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Layne Norton's study on MPS with leucine showed that excess consumption (above the previously quoted recommended amounts) doesn't help stimulate MPS any further so you're basically just wasting it at that point.
 
mr.cooper69 said:
If it were up to me, I would eat, wait, use BCAAs, wait again, and then eat. I wouldn't use the Leucine to exclusively prevent the refractory response.
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I've been using Leucine as means to help with nutrient delivery, I thought I'd read that leucine post workout can aid in glucose uptake into the muscles. but I haven't understood the role it would play in activating GLUT4
 
delsolrob said:
I've been using Leucine as means to help with nutrient delivery, I thought I'd read that leucine post workout can aid in glucose uptake into the muscles. but I haven't understood the role it would play in activating GLUT4
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Don't bother with these minor effects. Maximize MPS using a reduced calorie count (5g Leucine as opposed to many more grams protein) and call it a day :D.
 
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