Carbs vs. BCAA

This research group found that consumption of either leucine or carbohydrate was able to keep protein synthesis rates at a high level 90-mins after a meal. Typically, protein synthesis rates start to drop at this time point as we need more energy (calories) to continue the protein building process.
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💥 So, what’s the main takeaway? First off, do your best to eat every 2-3 hours to keep protein synthesis elevated throughout the day. Even small snacks can help in a pinch! If you really value convenience or are trying to cut calories, BCAA supplements can also come in handy during these periods.
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▪️ Based on: Wilson, G. J., Layman, D. K., Moulton, C. J., Norton, L. E., Anthony, T. G., Proud, C. G., … & Garlick, P. J. (2011). Leucine or carbohydrate supplementation reduces AMPK and eEF2 phosphorylation and extends postprandial muscle protein synthesis in rats. American Journal of Physiology-Endocrinology And Metabolism, 301(6), E1236-E1242.
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