Leucine

MPS + leucine

Muscle size/gain +

+lean mass, body weight

-muscle loss, protein breakdown

Muscle gain + performance

Mortality/cognition benefits

-

Anabolism + recovery

Less catabolism, shorter stay

BCAA/leucine support healing

Glucose/insulin ↓

Liver fat/IR ↓

Strength +5-15%

Strength +20 kg

↑ insulin, ↓ glucose

↓ insulin resistance

MPS recovery +30-145%

Less breakdown/soreness

MPS + performance

Strength + recovery

Immune markers +

Inflammation down, immunity up

Fat loss +4.7 kg

Fat oxidation +33.6 g/d

Endurance +18.1 m

Muscle preservation +1,019 g

Protein balance + synthesis

Wound repair + collagen

Leucine/AA ↑ satiety, CCK

Whey/BCAA ~13% intake ↓

Vitamin D/PTH: +2% BMD

Leucine EAA: BMC preserved

Cognition +10.6%

Attention/reaction time

Protein synthesis

Reduced soreness; no detail

Lower soreness, +5% strength