Recent study revealed that ingesting 5.6 g BCAA immediately after training stimulate a 22% greater response of muscle protein synthesis (MPS) compare with a placebo (1). However, ingesting a 20 g dose of whey protein stimulate MPS by 49% compare with a placebo (2).
The effect of ingesting BCAA is 60% less compared with whey protein.
Don’t spend your money buying BCAA.
There is no difference in MPS was observed between 20 and 40 g doses of whey protein. The intake of whey protein stimulate a greater acute response compared with casein and soy protein intakes (2).
The best strategy to increase MPS immediately after exercise is intake 20 g of whey protein.
1. Sarah R. Jackman, Oliver C. Witard, Andrew Philip, Gareth A. Wallis, Keith Baar and Kevin D. Tipton (2017). Branched-Chain Amuno Acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans.
2. Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., and Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.
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