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I have heard conflicting opinions on what is best to supplement with?
Doc. or anyone, have you any good scientific evidence on either?
It really depends on what you can afford. BCAA's or leucine will work fine for most people. I like EAA's a lot, but they can be a bit pricey.
Kim is right about the cost. For all of 75¢ you can get a 6 oz can of tuna that has 14 grams of protein. It contains 3.2 grams of leucine, 2.8 grams of isoleucine, 1.8 grams of valine, 5.3 grams of glutamic acid, and the other aminos necessary for their assimilation.
Other food sources of protein can be analyzed here.
AW KIM! WE ALL KNOW THAT TUNA IS A GREAT SOURCE OF PROTEIN. BUT...
NOT EVERYONE LIKES TUNA
NOT EVERYONE LIKES THE MERCURY IN TUNA
NOT EVERYONE WILL SUPPLEMENT WITH B6 TO AVAIL THEMSELVES OF THE GLUTAMIC ACID IN TUNA
NOT EVERYONE WANTS TO EAT TUNA EVERY DAY!
NOT EVERYONE WANTS TO EAT TUNA 5 TIMES A DAY, (KNOWING THAT PROTEIN IS ESSENTIAL 5 TIMES A DAY)
SUPPLEMENTING IS A GOOD IDEA!
hmm ok so which is best to supplement with free-form or branch chain amino's, and is one more effective then the other. If so why?
Errr, Doc, Stan was the one that posted about tuna, not me... I agree with Stan in that it's a great source of protein, but protein sources should be varied to get the most benefit - chicken, beef, eggs, etc.
The thing about free form aminos (leucine/BCAA/EAA) is that they're absorbed into the blood stream very quickly. This results in a much different effect on protein synthesis (depending on the leucine content).
I've been using 2.5 of leucine a few times a day, with larger amounts around workouts. It seems to be working well for me, both in terms of recovery as well as muscle sparing effects while dieting.
In terms of effectiveness, EAA's will offer more benefit than BCAA's, simply because all of the essential aminos are present necessary for building muscle.
EAA's are more expensive than BCAA's or leucine, which is their drawback. BCAA's and leucine should work just fine though, provided you're getting in sufficient amounts of protein in your diet.
I was not implying anyone should eat 5 cans/day of tuna. As a source of extra aminos it is easy to carry, readily available, and dirt cheap.
Having always been envious of Philadelphia lawyers, I will add that free form aminos actually refer to single aminos vis a vis complete proteins, and BCAA refers to three specific free form aminos. The idea of taking BCAAs is virtually the same as taking these three free form aminos. Enough of that. BCAAs are a helpful supplement, and you know what to do.
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