i've been reading up on lots of different methods of dosing BCAAs and am having a hard time deciding on the most optimal way to take them.
1) one theory advises loading up a gallon jug with anywhere between 10 and 20+ grams of BCAAs to drink throughout the day, between meals...
2) yet another theory proposes loading up on BCAAs and some extra Leucine relatively - immediately pre workout, while continuing to sip them intra workout.
3) for the purposes of cutting extra calories, another method suggests subbing equivalent amounts of BCAAs for pre and PWO protein meals.
4) another theory says, drink them during the night if you wake up.
which of these theories is the BEST??? but most importantly, why and how does one determine the efficacy of BCAAs and these dosing protocols?
personally, i have been toying with the idea of having a full meal about 2 hours before my workout, then sipping on a BCAA/ Leucine mix an hr - 45 min before my workout, without extra protein. Then following my workout, I'd combine a modest scoop of whey (~30g) with about 16 oz. white grape juice and another 10 or so grams of BCAAs.
does this sound reasonable, or no? my logic is this... whey is not specifically an anti-catabolic. the purpose of having a quick pre workout snack is to give the body fuel for the workout while hopefully blunt the adverse effects of cortisol, which will increase during resistance exercise. so, why not replace a small fraction of whey with an equivalent amount of BCAAs? not only will this provide the body an anti-catabolic, but it will also eliminate some added calories from whey...
ALSO, would it not be better just to buy bulk Essential Amino Acids instead of BCAAs separately, since BCAAs technically won't work optimally without the presence of these other aminos?
Thanks in advance for replies