Leucine is the trigger that turns on protein synthesis. Typical sources delivering 2.5g per 30g protein serve: 120g cooked chicken breast, 4 whole eggs, a scoop of whey, 200g Greek yogurt. Plant-based cyclists need larger portions because leucine content is lower in plant proteins — typically 40g total plant protein to hit the threshold. For masters cyclists, crossing the threshold at each of 4 daily meals is more important than total daily protein.
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