Strength training, leucine & smart protein supply

Why proper nutrition is crucial for strength training

Strength training is more than just mechanical stress: each session provides a biological stimulus that encourages the body to repair and rebuild muscle protein. For this process to work optimally, the muscles need two things: amino acids as ‘building blocks’ and leucine as an important ‘switch’ that activates muscle protein synthesis. 

Leucine is the focus of many studies. It activates the mTOR signalling pathway, which is crucial for muscle growth. At the same time, however, the entire amino acid profile must be correct, because without all the essential amino acids, the body cannot form complete proteins. 

What does current research say about leucine? 

1. Leucine stimulates protein synthesis – but with limitations  
Short-term studies show that leucine can increase muscle protein synthesis after training. At the same time, there is a saturation effect: more leucine does not mean unlimited muscle growth. 

2. Leucine is important – but only in the context of all amino acids  
Leucine sends the signal, but without the other EAAs (essential amino acids), the effect remains limited. That is why the quality of the protein source plays a crucial role. 

3. Mixed results in long-term studies
If your daily protein intake is already sufficiently high, many studies show that additional leucine consumption brings little further benefit in the long term. The body therefore benefits particularly when high-quality proteins are distributed intelligently throughout the day. 

Practical tips that can help with training 

PROTEIN BAR 8

PROTEIN BAR 8 is a simple and effective way to ensure protein and amino acid intake before or after training. It provides high-quality protein with a complete amino acid profile, a good dose of leucine to support the anabolic stimulus after strength training, and a practical ‘on-the-go’ solution that enables rapid recovery, even when there is no time for a meal or shake. This allows you to make effective use of the anabolic window without any preparation or kitchen work. 

Practical recommendations

1. Timing is important
The first 1–2 hours after training are ideal because the muscles are particularly receptive to nutrients. This is known as the ‘open window’ effect. A PROTEIN BAR 8 is a practical, readily available solution here. 

2. Ensure sufficient leucine
Approximately 2.5–3 grams of leucine per meal or supplement is considered optimal for triggering protein synthesis. 

3. Overall nutrition remains crucial
Supplements are just that – supplements. If you want to build muscle in the long term, you need a sufficient daily protein intake from your diet. 

4. Recovery is more than just protein
Sleep, calorie intake, sufficient carbohydrates and regular training also play a role. Good protein quality alone is not enough.

Conclusion 

Leucine is a key stimulus for muscle building processes – but it only develops its full effect in combination with a complete amino acid profile. High-quality protein sources are therefore essential for effective recovery and muscle growth. If you want to make serious progress in your training, you need to ensure you are consuming good-quality protein and getting an adequate supply of protein. And don't forget: endurance athletes also need sufficient high-quality protein!