The BCAAs (particularly the leucine content) may spike mTOR but here’s the thing, this is post workout, it’s recovery time, you can spike mTOR all you want but you still need the other EAAs to actually repair anything.
True but nitrogen balance can be maintained with only about a gram of protein per pound of non-fat bodyweight even in the hardest training athletes. So even someone with 200 pounds lean needs about 200 to guarantee nitrogen balance. The BCAAs and Leucine then act as signals for synthesis. Besides, it only takes 5 extra grams of AAs a day to serve as the building blocks for 2 pounds of muscle a month. The signal is really the key. I don’t think people lack the AAs in general. The main reason to get more protein above that level is to prevent catabolism. [/quote]
You only need 30-40 grams of protein to spike mTOR and it’s not going to go above a certain threshold (benefits are not linear). So think about it, why add free form aminos post along with your protein when adding more does not illicit further mTOR signalling. Also, why choose the free forms over a whole protein post if the protein ultimately will yield maximum mTOR signalling as well as providing the other AA.
The 5 grams of AAs you mention isn’t what that would make it imply. You’re not factoring in things like gastric emptying as well as all the organs and ther parts of your body that requires AAs to maintain and repair. Your body preferences homeostasis far more than ones goal to build more lean mass.
Ideally, whole proteins/meals will provide the substrates. Freeform aminos are good to use in between feeds to spike mTOR thus helping you make better use of the nutrients you ingest. Also, it doesn’t make sense to try to spike AA saturation (with whole proteins or freeform) constantly because the body responds to the spikes, if you don’t allow levels to drop so that you can create another spike, mTOR is not going to continue to be hightened just because you keep ingesting leucine.
So in the best case scenario is that you spike AA levels acutely to increase mTOR and then ingest whole proteins to sustain MPS (thus research has found that a casein:whey blend @ 50:50 reaps maximum MPS, it induces increased MPS and then sustains it because the blend allows for a prolonged release of AAs). [/quote]
What I was proposing was to get protein from whole foods, or 50:50 but to get the leucine right after training-basically what you wrote. I have read that leucine signalling may be diminished in the presence of other amino acids, and or that they slow down the entry of leucine into the blood.