Leucine
Solid evidence for muscle growth. Not a miracle worker, but genuinely useful for the right person.
Verdict
7/10 Solid
Evidence
Grade B / 100+ Studies
The No-BS Summary
8 things. 60 seconds. Everything you need.
WHAT IT DOES
May support muscle growth and recovery after exercise.
DOES IT WORK?
7/10 Solid. Good pick. Leucine is a key branched-chain amino acid (BCAA) that plays a vital role in muscle protein synthesis. While beneficial for those engaged in intense physical activity, its impact may be less pronounced for individuals with adequate protein intake from their diet.
HOW MUCH TO TAKE
2-5 grams per day
COST
Budget-friendly. $20-35/month for quality brands.
FIRST 24 HOURS
Don't expect miracles on day one. It's building in your system.
AFTER A FEW WEEKS
Most people notice something by week 2-3.
SAFETY
Few things to check: kidney issues, liver issues. Worth mentioning to your doc.
HOW IT FEELS
Users may experience improved muscle recovery and reduced muscle soreness after exercise. Some may notice increased energy levels.
QUICK ANSWERS
+ 4 more questions
DOSE-RESPONSE CURVE
How effective is creatine monohydrate at different doses? Here's what the research shows.