FT Questions....

[Scott Stevenson]

Great, so I'm going to do the 50/50 WM/Malto
Concerning protein sources i'm a bit lost around peptopro, bcaa, eaa, whey isolate ... Is it better to mix them up or Whey isolate only + Carbs + Creatin are fine ? Moreover, what do u think of plant-based protein ? Used to buy this one

for info training around 5pm +/- 1h30
(preworkout meal 4pm, postworkout meal 8pm)

I really love chatting with you Scott because u're one of these people very knowledgeable and generous, never seems to be pissed off

Screw you and your questions!!! LOLOLOLO!!! JUST KIDDING!

Check the book for more details on protein and intra, but the use of EAAs (or BCAAs) once you've met that needed to maximally stimulate myofibrillar protein synthesis isn't likely to do much good for you.

It's unlikely, but possible that if you were to train in a fasted state and use only EAAs you'd end up short changing yourself b/c you'd be using nonEAAs derived from other tissues / already in the body and thus robbing Peter to pay Paul. You're probably fine with your schedule.

So, with a sub-optimal amount of whole, complete protein, you can assist MPS by adding EAAs. With only EAAs you could be short on non-EAAs. It's easiest to simply include a complete high quality (typically animal based, e.g. whey) protein source which will meet your EAA and non-EAA needs.

Whey outperformed Soy, for instance, as far as MPS and muscle growth. (I believe I cover this in the book, and if not, have in articles on Elite FTS.)

The vegan mix can be high quality (e.g., pea contains a high % of EAAs) depending on how you mix it.

Whey Iso + (high GI, easily absorbed) carbs + creatine is a great combo.

Folks adding large amounts of typically more expensive EAA when they could essentially get the same amount of EAAs by taking in double the protein amount (gram-wise) and also get the non-EAAs as well.

Here's a study in older folks showing that EAA's are inferior to whole whey for for creating positive protein balance when post-absorptive (fasted): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612691/

-S