1) 30 to 50 grams of whey. This should get you the optimal 3 to 4 grams of leucine
2) 3 - 4 grams of leucine in a BCAA drink and a whole food protein source within the hour.
3) Vegan - 3 - 4 grams leucine via an Ajipure BCAA source and 30 - 50 grams of a plant source of protein.
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Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010