Step 1 in Building New Muscle
Turn on the assembly line of muscle; the key there is the amino acid leucine at a dose of around 2-3 grams at once (1-3).
Step 2 in Building New Muscle
You need building blocks to build stuff -your body literally needs new amino acids to shove into muscle tissue, these are the essential amino acids (EAAs) (4-5). EAAs serve as the building blocks.
Hint – this is where BCAAs fall short; they do not have all the EAAs.
Step 3 in Building New Muscle
You need energy to run it!
You may be able to divert some from stored fat, and glucose (stored in the liver and muscle as glycogen), but if you want to maximize this muscling building process, you will need to be in a calorie surplus. How much of a surplus is up for debate and is another article in itself.
In the Flex Diet Cert, I did recommend the use of BCAAs as a way to bump up the quality of lower-level proteins (most vegan proteins, cough cough). This was using BCAAs just for their leucine content.
My bias is that BCAAs are ok at best. Their only shining point is that they are a good source of the amino acid leucine. EAAs will be better overall than BCAAs.
Another advantage of EAAs is you can take them right before training when you are worried that protein may not sit well /result in digestion issues. No need to crop dust the entire gym.
EAA Option 1: You Value Taste
If you are looking for a good source of EAAs in a product that tastes good, my go-to is the Driven Nutrition EAAs below.
>> EAAs from Driven Nutrition <<
Use the code “drmike” to save 15% on anything there