Please read the following take from ?Solving The Post-Workout Puzzle ? Part 2?
So what’s the best way to rapidly increase protein synthesis after a workout? It seems that the 0.4g/kg of protein hydrolysate plus 0.8g/kg of glucose/glucose polymer plus insulin-stimulating amino acids takes care of the insulin angle. But remember, insulin isn’t enough. Providing BCAAs in an ideal ratio is the second part in rapidly stimulating protein synthesis.
I have a problem with the above. I cannot find anywhere in the article that actually states what the ideal ratio of BCAAs is. Leucine is mentioned as the BCAA that is responsible for increasing post training protein synthesis levels to those of pre training levels but that?s it. There is no mention of other BCAAs needed for this (only that BCAAs are beneficial post workout) and no mention of the amount of leucine needed either, let alone the ideal ratio of BCAAs.
As a side point, is the leucine in the whey not enough? Also, what are the insulin stimulating amino acids? Are these extra to the AAs in the whey?
To me the conclusion from the whole article is:
Quickly absorbed carbs and essential AAs in a 2:1 ratio (0.8g/kg:0.4g/kg)should be taken immediately post training and then after a further 60 minutes or so for ?bulking? and an unknown amount of leucine and possibly glutamine.
although I?m not convinced about the glutamine from the studies I?ve seen.
I am sorry if I am missing something but can anyone provide the answers please.
NB. Aside from this I do like the article however, and the author does provide us with a lot of excellent information.