I stopped taking BCAAs because it seemed like a waste of money. Over time, it seemed to do little but I kept taking them bc that was the word on the street. But I changed over to just a couple scoops of whey iso and seemed to improve recovery time over doing EAAs/BCAAs. I looked into it and it seems outside of a complete protein, BCAAs have far less effect on MPS. Now I just tell people to do whey and forget all the cocktails. Just keep it simple. Maybe add BCAA or not.
I notoriously overcomplicated everything. But you're better off keeping it loose and simple and let time and consistency do its work.
And once I looked into it, though, there is some evidence of this. So I don't consider it anecdotal any longer. I help mostly people over 40 trying to lose weight and keep muscle. Not bodybuilders. Anyway, here's some interesting info on whole protein + BCAAs that may be useful to you:
"In summary, a low dose of whey protein supplemented with leucine or all other essential amino acids was as effective as a complete protein (WHEY) in stimulating postprandial MPS; however only WHEY was able to sustain increased rates of MPS post-exercise and may therefore be most suited to increase exercise-induced muscle protein accretion."
Leucine is a nutrient regulator of muscle protein synthesis by activating mTOR and possibly other proteins in this pathway. The purpose of this study was to examine the role of leucine in the regulation of human myofibrillar protein synthesis (MPS). Twenty-four males completed an acute bout of...
pubmed.ncbi.nlm.nih.gov