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Rabbit Hole on Muscle Protein Synthesis & Leucine Threshold

A common theme right now is the “30 gram cheat sheet” as …

30 grams of protein cheat sheet:

  • 1 1/2 cups Greek yogurt
  • 1 cup tempeh
  • 5 oz shrimp (about 10 large shrimp)
  • 1 cup cottage cheese
  • 4 oz chicken (about half of a chicken breast)
  • 5 oz grass-fed steak (slightly larger than a deck of cards)
  • 1 1/2 cups tofu
  • 2 cups black beans
  • 5 oz wild-caught salmon (about one fillet)
  • 5 eggs

But do these protein foods have the right balance of essential amino acids as leucine to stimulate muscle protein synthesis?

Let’s go down a new rabbit hole!

https://debbiepotts.net/tips-to-get-your-30-50g-protein-per-meal-to-stimulate-mps/

https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/

https://www.wellandgood.com/protein-cheat-sheet/

https://debbiepotts.net/why-you-need-to-focus-on-muscle-health-as-you-age-not-just-vo2-max/

Leucine is an essential amino acid that plays a crucial role in stimulating muscle protein synthesis. 

  1. 1 1/2 cups Greek yogurt: Yes, Greek yogurt typically contains around 2.5-3 grams of leucine per serving.
  2. 1 cup tempeh: Yes, tempeh usually contains around 2.5-3 grams of leucine per cup.
  3. 5 oz shrimp: Yes, shrimp contains around 2.5-3 grams of leucine per 5 oz serving.
  4. 1 cup cottage cheese: Yes, cottage cheese generally contains around 2.5-3 grams of leucine per cup.
  5. 4 oz chicken: Yes, chicken breast usually contains around 2.5-3 grams of leucine per 4 oz serving.
  6. 5 oz grass-fed steak: Yes, steak typically contains around 2.5-3 grams of leucine per 5 oz serving.
  7. 1 1/2 cups tofu: Yes, tofu usually contains around 2.5-3 grams of leucine per 1 1/2 cup serving.
  8. 2 cups black beans: No, black beans do not typically contain enough leucine to meet the 2.5-3 gram threshold. They contain around 1.8 grams of leucine per cup.
  9. 5 oz wild-caught salmon: Yes, salmon typically contains around 2.5-3 grams of leucine per 5 oz serving.
  10. 5 eggs: Yes, eggs usually contain around 2.5-3 grams of leucine per 5 egg serving.

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