We’ve discussed that the essential amino acid content of a protein source is a major determinant of its anabolic potential. Of the essential amino acids, leucine is especially potent at stimulating MPS. However, it’s not necessarily the amount of leucine in a protein source/meal that is important; what really matters is the level of leucine that is reached in your blood. The plasma leucine level will obviously partly depend on the leucine content of your protein source/meal, but if a protein is slowly digested, the leucine never reaches high plasma levels.
“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]
After cutting out all the junk and getting rid of products that might make users a little too jittery, we were finally able to arrive at our top picks. Of the remaining contenders, we favored those with the highest quantity of effective ingredients and the lowest quantity of superfluous nonsense. If there’s one word to describe our top picks, it’s “well-rounded.” These supplements don’t just rely on one ingredient to get the job done; they pull in everything from creatine to citrulline and round out the package with a nice kick of caffeine (or a milder stimulant like yerba mate).