Originally Posted by Ramon
I want this to be my final word on this because I'm tired of dealing with kids. 10g of BCAA's is not the same as 10g of protein.
The BCAAs in whey are peptide-bound to other amino acids and, in order to be effective, must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated and absorbed into the bloodstream.
BCAAs in supplement form, however, are free form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels to a much greater and faster extent than peptide-bound aminos. Even a few grams of free-form BCAAs will spike BCAA plasma levels to a much greater extent than a 30g dose of whey protein, thereby impacting protein synthesis and protein degradation to a much greater degree.
The reason BCAA supplements have such a powerful effect on blood BCAA levels is that, is that unlike other amino acids, BCAAs are not significantly metabolized by the small intestine or the liver. Therefore, an oral supplement is more like a BCAA infusion because it reaches the bloodstream so rapidly.
Here are some labels of other BCAA supplements. Xtend's labeling appears to be consistent with industry practice:
I also want to add that people, like myself, with blood sugar problems don't want excess sugar because we don't want to become Type II Diabetics. Even people without high blood sugar need to stay away from too much of it.
For those of you who like your sugared drinks, my advice is to stock up on them right now. If our president gets re-elected, Michelle will take your drinks away from you in the name of keeping you trim and healthy. That's why you can't even buy a sugared fountain drink larger than 16 oz in New York. The nanny state is coming.
My friend, you are simply wrong and very much so for saying that others are. Your ideal sports drink would consist of 4 things: simple carbohydrates, complex carbohydrates, BCAAs and electrolytes. Why? It takes time for complex carbs and protein to be converted into fuel. When your body is at max performance, you are not concerned with rebuilding muscle. You are concerned with flushing out lactic acid and having a supply of energy ready for your muscles. For cellular operation to function properly, you need the electrolytes. For long term protein synthesis, you need your BCAAs (hence why they are typically in recovery drinks rather than sport drinks). For long term energy, you need complex carbohydrates.
However, to get out of a slump, you NEED simple sugars. There is no way around it. Your brain and muscles need glycogen to function and the faster they get their fuel, the faster your body can start processing everything else into what you'll need for the long term. This is the philosophy behind Accelerade, NUUN (which are electrolyte tablets sans sugar to put in your water), and my personal favorite, Hammer gels. The key is taking these things before you need them. If you crash or bonk, you must supplement with sugar in some form to get your muscles going again. That means take a few swigs of gatorade, throw down a banana and a gel and boom, you're off. BCAAs are not the answer, nor is simple sugar, nor are complex carbs, nor are electrolytes. For higher intensity or endurance training, you must
have all four.