80% Greater Protein Synthesis 3-5h After Workout: 20g+ PWO Protein Threshold Holds. Spiking Lower Amounts With Leucine or EAAs Will Still Yield Sub-Optimal Results
Image 1: Milk (proteins) are not just leucine or EAA - try doing that with half the amount of free-form aminos in water - the results will certainly be "suboptimal", I can vouch for that ;-) It has been a while since the last study from Stuart Phillips group at the McMaster University has made it to the SuppVersity news. Their latest publication does yet have the potential to pour oil on troubled waters, because the results appear to confirm that even when every other supplement appears to be failing you, you can always rely on your postworkout whey protein (Churchward-Venne. 2012). And while the study confirms that with some free form amino acid witchcraft, you can actually illicit identical post-exercise increases in protein synthesis, the previously determined threshold dosage of 20g of high quality protein is still the gold standard, for everyone whose interest is to actually build muscle which is, as you as a seasoned SuppVersity veteran know, not happening on...