Best protein/BCAA dosing protocol ?

[johnyq]

Currently I take whey in the morning, with a full meal replacement style shake (oats, egg, blueberries).


Then I take 1 whey shake prior to working out.


1 serving BCAAs during workout, and 1 serving after.



What does everyone think or what do you do?

 

[Rodja]

What is a serving of BCAAs for you?

 

[johnyq]

What is a serving of BCAAs for you?

2 scoops extend.

L-Leucine 3.5g
L-Glutamine 2.5g
L-Isoleucine 1.75g
L-Valine 1.75g

 

[Rodja]

My protocol is 20g BCAA+5g Leucine. I add 20 oz of water and drink half ~20 minutes before training. Once I get to the gym, I refill it t 20 oz and drink the rest throughout training.

 

[johnyq]

My protocol is 20g BCAA+5g Leucine. I add 20 oz of water and drink half ~20 minutes before training. Once I get to the gym, I refill it t 20 oz and drink the rest throughout training.

Do you take in protein powder at all?


2 scoops is about 10 grams, so 1 serving during and 1 after is similar to what you are doing.

 

[Rodja]

Do you take in protein powder at all?


2 scoops is about 20 grams, so 1 serving during and 1 after is similar to what you are doing.

You are consuming ~14g of BCAA, while I am using 25g (in addition to SuperCarb and BA). I only use protein after I lift and it is an egg/casein blend. I eschew whey these days for slower digesting proteins.

 

[johnyq]

I'm not sold on the post workout simple sugar thing, maybe I should give it a try though. I'll look into supercarb on my next order.


I usually consume my whey WITH other protein (milk, egg, soymilk, whatever) unless its right at workout, so I don't really think its much of a concern one way or the other as far as fast absorption.


You are right about 14g, I had a mind typo. I also get the 5g in the whey shake prior to workout though.

 

[Rodja]

I'm not sold on the post workout simple sugar thing, maybe I should give it a try though. I'll look into supercarb on my next order.


I usually consume my whey WITH other protein (milk, egg, soymilk, whatever) unless its right at workout, so I don't really think its much of a concern one way or the other as far as fast absorption.


You are right about 14g, I had a mind typo. I also get the 5g in the whey shake prior to workout though.

Peptide-bound and free-form AA have much different physiological effects (e.g. arginine). I don't use high GI carbs post-WO, but I like to use simple carbs. SuperCarb is a very low GI simple carb and adds a little extra sweetness to my diluted pre-WO drink.

 

[Aggravated]

I'm not sold on the post workout simple sugar thing, maybe I should give it a try though. I'll look into supercarb on my next order.


I usually consume my whey WITH other protein (milk, egg, soymilk, whatever) unless its right at workout, so I don't really think its much of a concern one way or the other as far as fast absorption.


You are right about 14g, I had a mind typo. I also get the 5g in the whey shake prior to workout though.

Buy some "Fruit Chillers" from the local supermarket for the carbs.

Watch out for soy products? Aren't they suspected of raising Estrogen levels?