Uploaded November 2023 | Updated September 2026, 4 hours ago
Leucine had a good run. It’s been nearly two decades at the top, with the result being that even a casually aware meat head can explain that the muscle building quality of a protein source is tied, at least in part, to its leucine content and that you should probably consume protein sources with high leucine content and spread protein feedings evenly throughout your day. Further, if you just so happen to run into a full blown evidence-based meat head in the wild, be ready for them to start throwing phrases at you at like “muscle protein synthesis”, “leucine trigger”, and “refractory period.”
But, times are changing. A recent meta-analysis is casting doubt on the relationship between leucine and muscle protein synthesis in lifters. Now they’re saying leucine is done, saying leucine has no chance. Is that true? Join us in this episode as we do a deep dive on this new paper, what it means, and how to reconcile mechanistic and applied data when they seem to diverge.
00:00 Sexual health (and reading reviews) with the Erics
Iron Culture Ep. 246- Why Bulking Is NOT The Answer youtube.com/watch?v=YeEAH9X-cV0
MASS Research Review massresearchreview.com
09:52 A comprehensive break down of the leucine research
Wilkinson 2023 Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review pubmed.ncbi.nlm.nih.gov/37537134
33:26 Interpretating and applying mechanistic and applied research
Pikosky 2008 Increased protein maintains nitrogen balance during exercise-induced energy deficit pubmed.ncbi.nlm.nih.gov/18379214
44:30 The current protein landscape in social media fitness and shifting the consensus in the community
52:31 Exploring the boundaries of “optimal” (the two meal per day vegan diet)
58:41 Boundaries of interpretation: the final takeaway
Leucine had a good run. It’s been nearly two decades at the top, with the result being that even a casually aware meat head can explain that the muscle building quality of a protein source is tied, at least in part, to its leucine content and that you should probably consume protein sources with high leucine content and spread protein feedings evenly throughout your day. Further, if you just so happen to run into a full blown evidence-based meat head in the wild, be ready for them to start throwing phrases at you at like “muscle protein synthesis”, “leucine trigger”, and “refractory period.”
But, times are changing. A recent meta-analysis is casting doubt on the relationship between leucine and muscle protein synthesis in lifters. Now they’re saying leucine is done, saying leucine has no chance. Is that true? Join us in this episode as we do a deep dive on this new paper, what it means, and how to reconcile mechanistic and applied data when they seem to diverge.
00:00 Sexual health (and reading reviews) with the Erics
Iron Culture Ep. 246- Why Bulking Is NOT The Answer youtube.com/watch?v=YeEAH9X-cV0
MASS Research Review massresearchreview.com
09:52 A comprehensive break down of the leucine research
Wilkinson 2023 Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review pubmed.ncbi.nlm.nih.gov/37537134
33:26 Interpretating and applying mechanistic and applied research
Pikosky 2008 Increased protein maintains nitrogen balance during exercise-induced energy deficit pubmed.ncbi.nlm.nih.gov/18379214
44:30 The current protein landscape in social media fitness and shifting the consensus in the community
52:31 Exploring the boundaries of “optimal” (the two meal per day vegan diet)
58:41 Boundaries of interpretation: the final takeaway
