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If I had to pick one, I would pick a really good quality pure whey isolate powder.
Whey protein supplements and BCAA supplements are very different.
BCAAs are the amino acids leucine, isoleucine and valine. They are free form amino acids that don't require digestion. They are rapidly absorbed as soon as they reach the intestines. This makes them optimal to supplement with immediately before/during/after your workout. The amino acid L-leucine also directly signals protein synthesis through the mtor pathway.
Whey protein is a milk derived whole protein source. It is basically just a protein supplement to help you meet your daily dietary protein requirements. Since whey protein is a complete protein source (just like all animal protein sources) it contains all the essential amino acids. There are 8 essential amino acids and BCAAs are 3 of them. However, whey protein needs to be digested by the body in order to break the protein down into individual amino acids.
Truthfully, you dont need BCAA if you are eating a high protein diet but they are a good supplement to take. Especially before things like fasted cardio because they are very anti-catabolic. A good BCAA dosage before fasted cardio is 5-10g. Just make sure to read the ingredients carefully because a lot of the flavoured BCAA products on the market have a lot of added sugar and carbohydrates per serving. This will blunt the fat loss response that you would of gotten from the cardio other wise. I personally use the capsulated BCAA product gear from n2bm.com.
http://needtobuildmuscle.com/store/Proteins/GEAR-p149.html
Whey protein supplements and BCAA supplements are very different.
BCAAs are the amino acids leucine, isoleucine and valine. They are free form amino acids that don't require digestion. They are rapidly absorbed as soon as they reach the intestines. This makes them optimal to supplement with immediately before/during/after your workout. The amino acid L-leucine also directly signals protein synthesis through the mtor pathway.
Whey protein is a milk derived whole protein source. It is basically just a protein supplement to help you meet your daily dietary protein requirements. Since whey protein is a complete protein source (just like all animal protein sources) it contains all the essential amino acids. There are 8 essential amino acids and BCAAs are 3 of them. However, whey protein needs to be digested by the body in order to break the protein down into individual amino acids.
Truthfully, you dont need BCAA if you are eating a high protein diet but they are a good supplement to take. Especially before things like fasted cardio because they are very anti-catabolic. A good BCAA dosage before fasted cardio is 5-10g. Just make sure to read the ingredients carefully because a lot of the flavoured BCAA products on the market have a lot of added sugar and carbohydrates per serving. This will blunt the fat loss response that you would of gotten from the cardio other wise. I personally use the capsulated BCAA product gear from n2bm.com.
http://needtobuildmuscle.com/store/Proteins/GEAR-p149.html
I would try to get as much protein in through whole foods and then supplement with a good quality whey isolate. BCAA have a place but I feel that a whey isolate is much more beneficial.
This might sound crazy but I barely count the protein and calories I get through protein powders. I see shakes as convenient way to get in a few extra grams of protein and I don't mind the taste of having something sweet throughout the day. I have never been able to gain solid muscle off shakes alone. As noted above, real food is unmatched for growth.
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