Personally I haven’t noticed any additional gains since starting to take BCAA, however I have noticed a drastic decrease of DOMS; as to say they are almost non-existent now! Don’t know if this is definitely down to the BCAA though, it could be down to a host of other factors. I generally take 3-4g immediately after a workout with 40g whey (in milk) and 1g fish oil. Virtually no pain the next day and none at all the day after. My thoughts were that as these proteins basically skip the met process and go straight to the muscles, they are probably helping as a quick fix 🙂 as I say though, could also be down to many other factors. Any thoughts/experiences of a similar nature from anyone else?
“For optimal muscle building, you want your diet to be as nutrient dense as possible,” Brown says. “Peas, spinach, kale, broccoli are the highest protein vegetables.” Kale, mustard greens, spinach and the like can help you up your protein intake. Two cups of kale has about 4 grams of protein; the same amount of mustard greens yields 3 grams, and spinach has 2 grams. This isn't a lot, but if you add leafy greens to morning smoothies, have a salad for lunch and cook spinach for dinner, you can easily consume up to 15 grams of protein in one day.