Glossary
Leucine Threshold
The Leucine Threshold is the minimum leucine per meal needed to trigger muscle protein synthesis (MPS). Typical target: ~2–3 g leucine — roughly 25–40 g of high-quality protein. A central principle within Clean Bulk and Lean Surplus.
What does “Leucine Threshold” mean?
Quick Definition Leucine acts as a trigger amino acid: only once a per-meal threshold is hit does MPS kick off. For Hardgainers this means: don’t just count calories — make every meal protein-smart, with Food Hygiene and high protein quality.
Scientific Basis
- Trigger amount: ~2–3 g leucine per meal
- Sources: whey, meat, eggs, fish; soy works but plant blends may need higher total protein
- Mechanism: mTOR signaling activation → initiates MPS
- Dose–response: going far above the threshold won’t further increase MPS
Practice for Hardgainers
- Portion protein: 3–5 meals with 25–40 g protein each
- Find the base: calculate maintenance calories as foundation
- Set the surplus: choose Clean Bulk or Lean Surplus with defined Rate of Gain
- Timing: emphasize pre/post-workout feedings to align with SRA cycles
Benefits of the Leucine Threshold
- Maximized MPS: ensures effective protein synthesis → more muscle
- Efficiency: better return per meal instead of “wasting” protein
- Structure: promotes repeatable routines within Clean Bulk
- Progress control: together with MEV, RPE and RIR it enables precise training & nutrition steering
MYTH #5
“You have to get fat to gain muscle”
Wrong. The solution is Lean Surplus instead of Dirty Bulk: smart calories, clean macros, Food Hygiene & monitoring. Read the article: Myth Busting – Myth #5.