Portland has really good food. Last night it was hot out. Skye, Julie and I sat on a patio with a beverage and a scrumptious dinner discussing branched chain amino acids (BCAA).
These pieces of protein play a key role in promoting muscle growth. You can reach effective doses with diet alone, but many studies are done on consumption of only the three branched chain amino acids: valine, leucine and isoleucine. Supplementing with BCAA before or after exercise may help with muscle pain and damage following exercise. It has also been shown to slow muscle breakdown during exercise.
A couple of things we were talking about over dinner:
RESW suggests protein pre-workout and for recovery to reduce muscle damage and fatigue.
Whey protein contains high amounts of leucine, but many people can not consume it due to GI distress. More on this later.
6-10 grams per hour of a BCAA sports drink may be beneficial during those long work outs.
I can assure you Skye is too warm in the sunshine, but she has consumed enough North Portland hipster foodie protein to recover from her workout today.