Well for instance the bcaa I use is
Serving Size 1 Scoop (12.5 g) Servings Per Container 30 Amount Per Serving % Daily Value
L-Leucine 3000 mg †
L-Glutamine 3000 mg †
L-Isoleucine 1500 mg †
L-Valine 1500 mg †
HICA (alpha-hydroxyisocaproic acid) 500 mg †
L-Lysine HCL 500 mg †
Which would be better the bcaa which would be fast acting, whey which would be fast to, or a protein blend which is more timed released?
B
Branch Chain Amino Acids
The brand you have is good. The focus on buying and taking it need to revolve around the amount of Leucine. You need approximately 2.5 to 3.0 gram per serving/meal to elicit Muscle Protein Synthesis.
Leucine by itself is effective. It it the "Work Horse". Isoleucine and Valine provide some assistance.
The 80/20 Rule
This rule applies to the Branch Chain Amino Acids, as well as just about everything in life.
Leucine elicits around 80% of the anabolic effect. The remaining Amino Acids the remaining 20%.
Energy Drinks and Supplements
The same occurs with Energy Drinks and Supplements.
The foundation of every "Energy Supplement" is Caffeine; 80% of the job is preform by Caffeine.
The remaining ingredients contribute around 20%.
One of the reason companies add additional ingredients is to increase their profit margin.
Check Out The Prices of...
1) Caffeine Tables vs "Energy Tablet or Beverages".
2) Check out the price of Leucine alone vs Branch Chain Amino Acids.
Which would be better the bcaa which would be fast acting, whey which would be fast to, or a protein blend which is more timed released?
Which is Faster?
Branch Chain Amino Acids are much faster.
However, Faster doesn't equate to better. You are focusing on the wrong or incomplete question.
BCCA or Leucine Usage Recommendation
1) 1.5 hour post meal appears to enable you to spike mTOR, Muscle Protein Synthesis, as per Dr Layne Norton.
2) When consuming a meal in which you are not getting enough Protein/Leucine, spiking it with with BCAAs or Leucine works.
3) Vegans, for the most part, are not able to ingest enough quality protein, obtain enough Leucine. This group definitely need to spike their meals with Leucine.
Complete Protein
Consuming enough of a complete protein is more effective, overall, vs Branch Chain Amino Acids; that providing you are ingesting enough Quality Protein to obtain the right amount of Leucine.
Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans
"...
BCAA ingestion alone does not maximally stimulate myofibrillar-MPS following exercise despite stimulation of translation initiation pathways.
The lack of sufficient EAA appears to limit the response of myofibrillar-MPS following exercise. (MPS = Muscle Protein Synthesis, EAA = Essential Amino Acids)
Protein Blends
Overall, a Protein Bend is a better choice. It provide the...
Time Released Effect
1) Whey Protein: A "Fast Digested Protein" that enters your system in approximately 20 minutes and last up to around 120 minutes; dependent of if the Whey is Hydrolyzed, Isolate, Concentrate, etc.
Whey is also known as the "Anabolic Protein" due to its high Leucine content and quick digestion time.
2) Egg Protein: A "Medium Speed Protein" that remains in your system approximately 180 minutes.
3) Casein Protein: It remain in your system approximately 360 minutes. That is one of the reason Casein is recommended prior to going to bed; where you "Fast" for around 8 hours.
Casein is known as the "Anti-Catabolic" Protein due to is slow absorption time. Thus, even in an 8 hour "Fasting" sleep, it continues to "Feed the muscles".
Generally Speaking
The majority of individual need to consume a variety of proteins from regular foods or a Protein Powder Blend.
They need to consume three meals a day with enough protein to obtain the right amount of Leucine.
Kenny Croxdale