Hitting 40g protein & 2.5g leucine each meal

[sfgiants13]

I know the most important thing is hitting protein at the end of the day but I'm trying to get a better understanding of the approach of hitting 2.5g leucine each meal and around 40g protein to maximize MPS.

From what I understand after reading and listening to the Alan Aragon interview, ~20g protein from foods such as whey, chicken, or other food sources that are primarily protein is enough to hit that. However, while at work, a lot of my meals are mixed with protein not being the primary macro. A typical meal might look like this:

60g oats 9g protein
1 cup milk 9g protein
3 tbs peanut butter 12g protein
2 slices multi grain bread 12g protein

Would I be falling short of hitting 2.5 leucine? It looks like the bread and milk add up to about 1g, but the others I'm not too sure about. I know this is pretty nitpicky but I'm rather curious.

[Domicron]

soybeans are pretty high in leucine. so you could get some frozen edamame and microwave it for a snack. you could bring a few hard boiled eggs, etc

if it matters to you, you can easily bring a scoop of whey in a shaker and add some water (or preferably milk) and not have to worry about it.

anyway just google foods high in leucine and eat them.

[Mrpb]

If you log on to www.cronometer.com you can look up the leucine content for all your meals.

You don't need an account, you can use ******** to login.

[sfgiants13]

Perfect thanks!

[Mrpb]

Hitting 40 gram protein in every meal is quite ambitious by the way. 30 and 2.5 gram leucine would be sufficient.

[sfgiants13]

Hitting 40 gram protein in every meal is quite ambitious by the way. 30 and 2.5 gram leucine would be sufficient.

Yeah with 4 meals minimum (and usually a 5th before bed or close to it) I've been getting more protein than I need. Not the end of the world but I'm sure hitting ~30 each meal would put me closer to 1g per pound. From food alone while I'm at work I usually get ~25g protein and use milk or protein powder to hit 40g. I could easily lower that number to save my wallet lol.

[desslok]

Hitting 40 gram protein in every meal is quite ambitious by the way. 30 and 2.5 gram leucine would be sufficient.

And even then its not something i would stress over.

[Mrpb]

And even then its not something i would stress over.

Makes sense, iirc you're not trying to maximise hypertrophy.

[desslok]

Makes sense, iirc you're not trying to maximise hypertrophy.

Not what I meant. I just meant if you are getting in enough quality protein per meal I wouldn't stress over leucine, as you'll basically hit the leucine number by default. If OP was vegan then it would be different.

[Mrpb]

Not what I meant. I just meant if you are getting in enough quality protein per meal I wouldn't stress over leucine, as you'll basically hit the leucine number by default. If OP was vegan then it would be different.

Agreed, if you're getting enough quality protein, the 2.5 gram leucine will already be covered.

When I recommend 30 gram protein and 2.5 gram leucine it can be used for 'lower quality' proteins too. For example when someone likes peanut butter sandwiches.