CORE MAGAZINE SUMMER 2021

And the ones that do get into the bloodstream? They still have to find their
way into your muscles. (Again, many don’t.)
That’s because leucine can only get into a muscle cell if another amino acid
(called glutamine) happens to be leaving the muscle at the same time. So if
you have a ton of leucine—and not enough glutamine—leucine either can’t
get into the muscle cell at all or it does so very slowly.
Bottom line: Leucine needs glutamine to effectively get into muscle
cells.
What’s best: BCAAs vs. whey protein vs. EAAs vs. food
Let’s start with the truth, straight from Dr. Phillips’s email to me when I told
him about this story: “BCAAs are a waste of money… kind of sums up my
position.”
Here’s why:
If you want to supplement, spend your money on Essential Amino Acids
(EAAs). You need all of the EAAs to build muscle, not just leucine.
But, for most people, even EAA supplements aren’t necessary. And they may
not be superior to… food. Truth is, we don’t fully understand the complexity of
the interactions between amino acids and other nutrients in the body. It’s
likely that the ratio of amino acids is more important than the absolute
amount of one amino acid or nutrient.
Luckily, we evolved eating whole foods that likely (naturally) have the ratios
we need to function well.
In other words, the best “supplement” may be the one that you slice with a
knife, spear with a fork, and mash between your molars before swallowing.
The #1 source of amino acids
Yogurt, chicken, rice combined with beans, and other protein-rich foods
contain all of the amino acids that most people need for muscle
development. And, they cost less than supplements.