Thanks for the information, it’s helped a lot. Layne Norton also advocates consuming BCAA’s for post workout as opposed to Whey/Maltoxdextrin etc. I was debating whether or not to try this, but I’m thinking with someone who is wanting to bulk, surely your getting more calories from your PWO shake than BCAA’s? And how effective is BCAA post-workout compared to a Whey/Maltodextrin shake? Would it be a bad idea to consume BCAA a long with Whey because the amino acid uptake will compete with one another? I would appreciate any information as to how you take BCAA’s as well, in what dosages and during what times of the day you take a BCAA supplements.[/quote]
He advocates consuming BCAA’s post workout to provoke a protein synthesis response and then once that response has occurred, consuming your post workout meal. My understanding is the actual purpose of consuming the BCAA’s is actually just to ingest an adequate amount of l-leucine, the amino acid thought to be mainly responsible for provoking protein synthesis.
So if you are planning on bulking, post workout I would consume either BCAA’s or L-Leucine (I prefer Biotest for L-Leucine) with some maltodextrin, waiting 15-30 minutes, then having your post workout protein. Layne estimated that 3.2g of Leucine is needed to break the threshold and promote protein synthesis…but the study this was based on was done on 155-165 lbs individuals. If you’re obtaining your leucine from BCAA’s, those weighing close to 155-156 lbs would need 15 grams for the same effect. Obviously, if you weigh more than this, you should get slightly more of either for optimum results.