As stated in a few barbell medicine articles/videos 3-4g Lucienne is shown to be optimal to maximize muscle protein synthesis. The whey protien I eat(isolate from myprotien.com) states 2g Lucienne per serving, would it be in my best interest to include pure supplemental Lucienne with the protien to ensure I’m optimizing the protien intake if I only eat one scoop?(usually I have two). Is there a difference between supplemental Lucienne and Lucienne that comes from the food itself in terms of synthesis?
Additionally if supplemental Lucienne is as effective as Lucienne derived from the food itself are there any high protien foods that are Lucienne defecient that I should supplement with? My food choices are consistent with protein coming from eggs, chicken, beef, pork, and salmon…are there any good resources you recommend where I can look up the micronutrients of foods? Myfitnesspal is quite lacking in this area.
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