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Creatine Question
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<blockquote data-quote="madman" data-source="post: 82051" data-attributes="member: 13851"><p>Bcaas only provide leucine/isoleucine/valine and you are missing out on the full gamut of essential amino acids which the body requires for repair/maintenance/growth of muscle proteins. I personally would just eat steak/chicken/fish or whole eggs before bed as they are slower absorbing whole food protein sources and if you are strictly going to just use a shake before bed than I would definitely mix whey with micellar casein (50%/50%) or use a milk protein isolate powder as whey only is fast absorbing whereas casein is slowly absorbed throughout the night. I would not be to worried about the calories from protein. Sure calories in excess whether from protein/carb/fat can be stored as body fat but protein has an advantage of the three macros as the TEF(thermic effect of feeding) is roughly 30% for protein meaning in simple terms that the metabolic cost for your body to breakdown and digest the protein will be greater due to the higher TEF. Protein is the most thermogenic of the 3 macros and the metabolic cost for your body to convert protein to fat is not as efficient to the body as converting fats or carbs.</p></blockquote><p></p>
[QUOTE="madman, post: 82051, member: 13851"] Bcaas only provide leucine/isoleucine/valine and you are missing out on the full gamut of essential amino acids which the body requires for repair/maintenance/growth of muscle proteins. I personally would just eat steak/chicken/fish or whole eggs before bed as they are slower absorbing whole food protein sources and if you are strictly going to just use a shake before bed than I would definitely mix whey with micellar casein (50%/50%) or use a milk protein isolate powder as whey only is fast absorbing whereas casein is slowly absorbed throughout the night. I would not be to worried about the calories from protein. Sure calories in excess whether from protein/carb/fat can be stored as body fat but protein has an advantage of the three macros as the TEF(thermic effect of feeding) is roughly 30% for protein meaning in simple terms that the metabolic cost for your body to breakdown and digest the protein will be greater due to the higher TEF. Protein is the most thermogenic of the 3 macros and the metabolic cost for your body to convert protein to fat is not as efficient to the body as converting fats or carbs. [/QUOTE]
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Creatine Question
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