Woo said I was mega dosing anything? Or did you just assume that? Cause we all know what happens when someone assumes....
I have to agree with pre, during and post as well. (your statemet)
Pre , during and post = 3 times you use aminos, unless you were not meaning all 3 time periods in your statement
Normally I'll also getting a solid meal about an hour before training a shake about twenty minutes post training and a solid meal about forty five minutes after the shake.
Solid meal an hour before training = BCAA + EAA
, pre-workout 30 minutes before training = more BCAA,
ntra workout another 30-45 minutes later = More BCAA
, and then post workout, = more BCAA
then a shake 20 minutes after = More BCAA +EAAfrom whey protein,
then a meal 45 minutes later = BCAA + EAA
^^ Even if you ate before training and used intra-workout in a fed state it would not be optimal if protein levels were met because you are basically spiking protein levels every 30-45 minutes. basically you are eating every 30-45 minutes again is that optimal for muscle protein synthesis?
http://www.biolayne.com/wp-content/uploads/Norton-J-Ag-Food-Ind-Hi-Tech-2008.pdf
http://www.abcbodybuilding.com/protein_size_&_frequency.pdf
http://jap.physiology.org/content/106/6/2026
http://www.slideshare.net/biolayne/optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass
"On those same lines, you have the carbophobes who have a mortal fear of insulin, yet megadose highly insulinogenic BCAA during training. What a lot of folks don’t realize is that amino acids can elicit substantial insulin responses. On those same lines, you have folks who are stuck on acute substrate utilization during training"
"Alan Aragon’s thoughts are that BCAA’s are not necessary unless you are not consuming enough BCAA’s through whole food protein (which he is in agreement with Martin). Alan continued to preach in his roundtable discussion that many individual’s are not aware of how many BCAA’s they get in real foods especially animal proteins (chicken, beef, fish etc.). Given an individual is meeting 1-1.5g of protein per day and getting adequate BCAA’s he has seen no additional research that dosing more BCAA’s or BCAA supplements is not necessary given that individual has adequate pre/post workout nutrition to fuel their body for anabolism after breaking down their bodies from a workout "
http://www.alanaragon.com/bodybuilding-nutrition-roundtable-alan-aragon-will-brink-jamie-hale-layne-norton.html
"D. Moore: No, this is completely wrong. If eating within maintenance levels with adequate protein, you will already be getting sufficient BCAA content. Let’s think about this. Most whole food proteins (including protein drinks) are made up of about 15 percent BCAA. Therefore, a 220-lb bodybuilder who eats 2 grams/pound/day is already receiving about 66 grams of BCAA per day. Even if cutting, most bodybuilders still eat sufficient protein. Therefore, he would still be consuming sufficient BCAA. I think somehow people started to believe that BCAAs are magical where lean mass retention is concerned.
I think most believe that during exercise our bodies are utilizing huge amounts of BCAAs for energy. While we do use some, the increase is far smaller than other macronutrients. In fact, the increased turnover in protein from exercise is only about two- to three-fold versus 20- to 30-fold for carbohydrate and fats. Now, of course, this protein should be replaced. However, I don’t believe it’s necessary to increase BCAA ingestion above what is already consumed in whole protein.
Of the three BCAAs, leucine appears to be the most important in stimulating protein synthesis in skeletal muscle. The consumption of leucine alone is nearly as effective in stimulating protein synthesis as supplying all three BCAAs. Of course, creating a synthetic environment would be very advantageous to a bodybuilder. If this could occur to any great extent during a cutting session, that would be even more advantageous. Unfortunately, there is little scientific evidence to support the idea that in a hypo-caloric state, increasing BCAA content above what is obtained from food is necessary or of any consequential advantage in increasing synthetic rates.
Recently, it was reported that co-ingestion of protein and leucine with carbohydrate stimulates muscle protein synthesis and optimizes whole-body protein balance when compared with the intake of carbohydrates alone after 45 minutes of resistance exercise. There may be some accumulating evidence now that supports the idea that orally-ingested BCAAs have an anti-catabolic effect during and after exercise. But again, there is nothing in the scientific literature that shows that these BCAAs must be supplied in a separate form from whole food.
There may be some relationship to BCAA and fatigue from low intensity, long duration exercise, but this isn’t something most bodybuilders have to be concerned with. Unless of course, their pre-contest preparation involves very long durations of exercise and they have a low fatigue threshold that they wish to increase."
http://articles.elitefts.com/nutrition/bcaa-supplementation-roundtable/
