Stacy Sims on Leucine
3 episodes · 6 references · 2026
- Sims emphasizes leucine as a critical trigger for muscle protein synthesis, particularly for women as they age and become more anabolically resistant. - Recommends 35-60g of high-quality, leucine-oriented protein post-exercise depending on life stage. - No evidence of personal leucine supplementation or specific caution/warnings discussed.
Benefits
- Leucine floods the muscle and triggers lean mass building through increased muscle protein synthesis signaling. - Getting leucine content up in muscle is critical for initiating reparation and repair processes. - Leucine signals the body is in an anabolic (building) state rather than catabolic state.
Best Practices
- Reproductive-age women need ~35g of high-quality, leucine-oriented protein within 45 minutes post-exercise. - Perimenopausal and older women need 40-60g protein due to increased anabolic resistance to food and exercise. - Sims prioritizes leucine-rich protein sources over isolated leucine supplementation.
“Protein is important because not only does it allow the muscle to be flooded with leucine, which increases the triggering for building lean mass.”
How to Fuel Training in Perimenopause & Menopause
“It's really important to get that leucine content up in the muscle to start the reparation and repair, but also to signal that we're in a building state.”
Dr. Stacy Sims Explains What to Eat Before & After Training: Pre/Post Workout Meals for Women & Men
“Women who are perimenopausal onwards are 40 to 60 grams because we become more anabolically resistant to food and exercise as we get older.”
The Truth About Women’s Training & Nutrition | Dr. Stacy Sims on Andrew Huberman Podcast
“Women who are in their reproductive years need around 35 grams of good protein, high-quality leucine-oriented protein within 45 minutes.”
The Truth About Women’s Training & Nutrition | Dr. Stacy Sims on Andrew Huberman Podcast
