Mr. Cleetus wrote:
Here's an interesting one. I may only have institutional access so I should not post the article.
so not sure if most of you can get it.Essential amino acids and muscle protein recovery from resistance exercise
Elisabet Børsheim, Kevin D. Tipton, Steven E. Wolf, and Robert R. Wolfe
Am J Physiol Endocrinol Metab 283: E648-E657, 2002; doi:10.1152/ajpendo.00466.2001
what they said (my lay interpretation) was that muscle protein balance increased due to ingestion of EAA immediately following exercise but that timing was maybe unimportant. They also said that the balance increase was somewhat independent of the content of the AA, i.e., the balance did not increase in proportion to what was ingested. They contrasted this to another study which found more effective muscle gain (not muscle protein balance) by ingesting directly after training than 2hrs later - but they suggested there were other factors (such as appetite suppression) controlling this.
I don't even know what muscle protein balance is.... anyway it seems like a good place to start if one is interested in the topic.
I don't see the difference in muscle gain vs muscle protein balance, seems kinda weird, positive muscle protein balance should mean store more protein than what is broken down = more muscle gain in my book but ...
And as long as I knew there haven't been any studies using EAAs both before and after at the same time, but before works better than after, and afterwards you could take it after 1, 2 and 3 hours and you would get an increase every time so it doesn't have to be all in one occasion. Also I think the guy who reads and comment on all the studies the whole time has said that EAAs one hour after workout for some reason or another increased the response more then immediatly afterwards (but since your text talks about some case with two hours I guess that may have been it, dunno.)
Anyway earlier I had "knew" since I was told that 6 gram of EAAs was enough, 10 gram gave somewhat better response, but 20 gram didn't gave better response than 10. But then I heard that the studies had like 6 people in them, and I guess they may have been very average in size (haven't read them myself) and they may even have been inexperienced with weight lifting as most people are in studies in this area (students, not athletes? =P may I pressume?
Anyway, I've taken 10 or 10+ gram EAAs before workout but now when I bought purple wraath I went down to 7 gram which is one serving since it's rather expensive. But when I heard about the amount of people I can't stop by wondering what happens with something like 150 kg who does weight lifting for 4 hours per day. Is 6 gram enough for that person to? ... So today I took 2 servings before, as in 14 gram, 1 serving Xtend mid workout (7 gram BCAAs) and less then one scoop EAA-X at home (around 10 gram EAAs?)
So that's 31 gram of free form essential amino acids only around workout so I guess that should cover my bases pretty well, after all it's the same amount of essential amino acids as 60+ gram of whey would have. (And non-essential amino acids while of course used by the body don't seem to affect the protein synthesis, as in EAA+NEAA don't give better response than EAAs only. But then Leucine alone does most of the work I guess. I think I've read glycine may help though?
Oh well, who cares, on my fourth can of legumes to =p
I'm just somewhat afraid of all the flavoring, weirdo american colorings banned in the EU and artificial sweeteners. Especially for the american stuff there are great tastes and lots of it, but that should tell something about the amounts of sweeteners ...
And yes, 10-15 gram of EAAs can easily kill my appetite for 2 hours or so .. Not as in that I feel full but just that I'm not hungry any more. Perfect diet fuel ;D