Leucine vs BCAAs vs EAAs vs regular whey for intraworkout shake?

[chudpiller]

Obviously they fall on a spectrum from least —> most complete and easiest —> most difficult to digest (you would consume less of the leucine and bcaas)

Since leucine itself spikes mtor I figured it might be the most optimal in a intraworkout shake (can get the most mtor signaling with the least digestion). Some premise for BCAAs which are like 50% leucine I belive.

However changing your amino acid pool by just consuming a fuck ton of leucine/bcaas might not be optimal and may result in some of those amino acids being converted to other macronutrients due to their abundance. Therefore it might be worth the extra blood flow to your gastrointestinal tract to consume EAAs or whey during your workouts.

It’s an interesting trade off to consider. You could also consume no amino acids at all but I believe that is suboptimal especially if you are training for over an hour.

Tbh I can’t speak on the intricacies of this subject so I would like to hear the opinion of yall.

@combatingNorwooding thoughts?

 

[combatingNorwooding]

Considering the shake also got some carbs (20-30) in it (if you throw some orange juice in it), then take EAA + leucine so you will for sure get enough of it

BCAA is not effective don’t consume it at all.

You could take whey too but I think EAA and leucine is enough