Lastly casein protein has the slowest absorption rate but in doing so
it elevates plasma amino acid levels for the longest period of time.
In this case, research shows that eating protein (and thus
elevating plasma amino acid levels) before training can help you build muscle faster.
These results concur with previous data indicating that only moderate insulin elevations (15 — 30 mU / L) are required to maximize net muscle protein balance in the presence of
elevated plasma amino acids [96].
Evidence of the refractory phenomenon was shown by Bohé et al. [117], who
elevated plasma amino acid levels in humans and observed that MPS peaked at the 2 - hour mark, and rapidly declined thereafter despite continually elevated blood amino acid levels.
Not exact matches
Recent data from animal models suggest that consumption of BCAA's between meals can overcome the refractory response in protein synthesis that occurs when
plasma amino acids are
elevated, yet protein synthesis is reduced [174].
Your
plasma (blood)
amino acid levels are still going to be
elevated from the meal, which would make eating more protein before you train unnecessary.