I’m not disputing the 20g number per se. But how can there be an exact number needed (or a minimum) without taking bodyweight and/or lean body mass into account?
It’s protein, after all, and protein requirements are correlated with bodyweight and type of athlete.
I wonder if there is a better way to calculate BCAA requirements.
Also, Dave Barr suggested that if you take them peri-workout, they won’t be available until after the workout…just how fast do BCAA’s get into the bloodstream? And is a sugary drink required for transport?[/quote]
Poliquin recommends 0.44g/kg of bodyweight and CT has similar recommendations (See his thread in the Author’s Locker Room).
I was under the impression BCAA’s were absorbed rapidly (cause of the L-Leucine), so if you take say 10g 10-20min before your workout, they’ll be in your bloodstream before your workout.