Recently I've been working on improving my diet/supplementation. I try to eat good whole foods - lots of meats/fruits/veggies/complex carbs... 6x a day, etc. The only supplementation I do right now is whey protein, BCAAs, and fish oil. More muscle mass is desired though (duh, this is T-Nation!). I thought the next step (besides stuffing my face) would be to look at creatine. I did research and saw that the only creatine you absorb is what is dissolved in liquid... and it got me thinking, oh crap, is that true for BCAAs too?!?
I put 5g of BCAA powder in my post-workout shake. It is cold (crushed ice cubes, milk, whey protein, PB) and I know there is no dissolving happening. I never worried about it though because I noticed a difference in my recovery when the BCAAs were included in my shake. Still, I'd hate to be spending money on a supplement that wasn't being totally absorbed.
So, does anyone know if I should be trying to dissolve my BCAAs in water first? Does anyone have any recommended brands for high-quality BCAA powder? Is it possible to get something micronized that dissolves better?