Research suggests more protein foods and less powder will balance training needs.
For instance, supplementing with high doses of BCAAs leads to high levels in the blood, potentially triggering competition with another amino acid, tryptophan, for transport to the brain. This can negatively affect mood, as tryptophan is a precursor for the feel-good hormone serotonin. Lower brain levels of serotonin can also stimulate appetite, leading to possible excess consumption of calories and, in the end, weight gain.
The take-home message is that it’s fine to include a scoop of whey protein in your daily diet to support training needs, but it’s best to eat a wide range of protein foods—including those from plant sources like legumes—to get a better balance of amino acids.