Как пить bcaa в порошке: Как и когда правильно принимать BCAA?

Как принимать BCAA в порошке при наборе массы и для похудения

21 сентября 2016 г.

Далеко не все люди, занимающиеся спортом и покупающие спортивное питание, знают, как правильно принимать BCAA в порошке. Многие привыкли к таблеткам и капсулам. Именно об этом и пойдет речь далее.

Способ употребления порошковых ВСАА 

Если вы предпочли быстроусвояемую порошковую форму, то есть несколько вариантов. Во-первых, вы можете просто развести аминокислоты в воде. Точная дозировка указывается на упаковке. Подойдут молоко, натуральный сок, другие напитки. Некоторые спортсмены просто запивают ложку порошка стаканом чистой воды. 

Считается, что доза бцаа не должна превышать 8 граммов за 1 прием. Всегда смотрите, сколько аминокислот содержится в каждой порции. Некоторые компании пытаются экономить, продавая меньшие объемы за те же деньги. 

Среди «честных» — порошковый аминокислотный комплекс Olimp BCAA Xplode предлагается в упаковках по 500 и 1000 г. В составе содержится витамин В6 и L-глютамин. 

Также хорошо себя зарекомендовал  USPlabs Modern BCAA с пропорцией 8:1:1. Почему такое соотношение лейцина к остальным аминокислотам? Как показали исследования, это позволяет повысить концентрацию mTOR. Также в состав включен дипептид глютамина. Эта форма показывает высокую эффективность на фоне результатов обычного глютамина. 

Набор массы. Особенности применения ВСАА 

Люди часто интересуются, как принимать BCAA в порошке при наборе массы, и как именно происходит этот процесс. 

Итак, как известно, в составе комплекса содержатся три аминокислоты. Это лейцин, валин, изолейцин. Все они являются важным строительным материалом при построении тканей мышечного волокна. В частности лейцин играет важнейшую роль в запуске процесса создания белков в клетках наших мышц. 

Если ваша задача – увеличение объема мышечной массы, то разделите ВСАА на несколько приемов. 

• Первый – с утра;
• второй за полчаса до тренировки;
• третий в процессе;
• четвертый – после занятий. 

Сброс веса. Cушка 

Еще один важный вопрос для спортсменов и людей, интересующихся спортивным питанием – как принимать BCAA в порошке для похудения, при сушке. 

Если вы используете программу сброса веса, сидите на низкоуглеводной или безуглеводной диете, это приводит к усиленной выработке гормона лептина. Физически этот процесс ощущается в виде усиления голода, замедления обменных процессов. 

Употребляя во время диеты ВСАА, человек контролирует выработку этого гормона, а вместе с тем – свое состояние. Не ощущается угнетенность, слабость, дискомфорт нет срывов. Также эти аминокислоты помогают в борьбе с катаболизмом. 

Принимают аминокислоты с утра, перед упражнениями и после них. Отлично эта добавка сочетается с любым спортивным питанием, включая протеиновые коктейли. В нетренеровочные дни можно сочетать ВСАА с креатином. Нередко спортсмены применяют их вместе с анаболическими средствами. 

Применение в соответствии с рекомендациями специалистов не только помогает снизить процент внешнего жира, но и сформировать красивый рельеф. 

Дополнительная информация 

Качество продукции у некоторых производителей оставляет желать лучшего. Для проверки попробуйте растворить ложку порошка в воде. На поверхности останется пленка, так как состав не полностью растворяется. На вкус смесь горькая. 

Обязательно проверяйте дату выпуска и срок годности, указанный на упаковке товара. Упаковка с ВСАА должна быть качественно запечатана и герметична. Только в этом случае можно добиться сохранения свойств при транспортировке и хранении. 

Видео: Как принимать BCAA в порошке

90000 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids) 90001 90002 There are 20 different amino acids that make up the thousands of different proteins in the human body. 90003 90002 Nine of the 20 are considered essential amino acids, meaning they can not be made by your body and must be obtained through your diet. 90003 90002 Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine and valine. 90003 90002 «Branched-chain» refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products.They are also a popular dietary supplement sold primarily in powder form. 90003 90002 Here are five proven benefits of BCAAs. 90003 90002 One of the most popular uses of BCAAs is to increase muscle growth. 90003 90002 The BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle (1, 2). 90003 90002 In one study, people who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink (3).90003 90002 That being said, this increase in muscle protein synthesis is approximately 50% less than what was observed in other studies where people consumed a whey protein shake containing a similar amount of BCAAs (4, 5). 90003 90002 Whey protein contains all the essential amino acids needed to build muscle. 90003 90002 Therefore, while BCAAs can increase muscle protein synthesis, they can not do so maximally without the other essential amino acids, such as those found in whey protein or other complete protein sources (6, 7).90003 90024 90025 Summary 90026 BCAAs play an important role in building muscle. However, your muscles require all the essential amino acids for the best results. 90027 90002 Some research suggests BCAAs can help decrease muscle soreness after a workout. 90003 90002 It’s not uncommon to feel sore a day or two after a workout, especially if your exercise routine is new. 90003 90002 This soreness is called delayed onset muscle soreness (DOMS), which develops 12 to 24 hours after exercise and can last up to 72 hours (8).90003 90002 While the exact cause of DOMS is not clearly understood, researchers believe it’s the result of tiny tears in the muscles after exercise (9, 10). 90003 90002 BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS. 90003 90002 Several studies show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage (11, 12, 13) 90003 90002 In one study, people who supplemented with BCAAs before a squat exercise experienced reduced DOMS and muscle fatigue compared to the placebo group (14).90003 90002 Therefore, supplementing with BCAAs, especially before exercise, may speed up recovery time (15, 16). 90003 90024 90025 Summary 90026 Supplementing with BCAAs may decrease muscle soreness by reducing damage in exercised muscles. 90027 90002 Just as BCAAs may help decrease muscle soreness from exercise, they may also help reduce exercise-induced fatigue. 90003 90002 Everyone experiences fatigue and exhaustion from exercise at some point. How quickly you tire depends on several factors, including exercise intensity and duration, environmental conditions and your nutrition and fitness level (17).90003 90002 Your muscles use BCAAs during exercise, causing levels in your blood to decrease. When blood levels of BCAAs decline, levels of the essential amino acid tryptophan in your brain increase (18). 90003 90002 In your brain, tryptophan is converted to serotonin, a brain chemical that is thought to contribute to the development of fatigue during exercise (19, 20, 21). 90003 90002 In two studies, participants who supplemented with BCAAs improved their mental focus during exercise, which is thought to result from the fatigue-reducing effect of BCAAs (22, 23).90003 90002 However, this decrease in fatigue is unlikely to translate to improvements in exercise performance (24, 25). 90003 90024 90025 Summary 90026 BCAAs may be useful in decreasing exercise-induced fatigue, but they are unlikely to improve exercise performance. 90027 90002 BCAAs can help prevent muscle wasting or breakdown. 90003 90002 Muscle proteins are constantly broken down and rebuilt (synthesized). The balance between muscle protein breakdown and synthesis determines the amount of protein in muscle (26).90003 90002 Muscle wasting or breakdown occurs when protein breakdown exceeds muscle protein synthesis. 90003 90002 Muscle wasting is a sign of malnutrition and occurs with chronic infections, cancer, periods of fasting and as a natural part of the aging process (27). 90003 90002 In humans, BCAAs account for 35% of the essential amino acids found in muscle proteins. They account for 40% of the total amino acids required by your body (28). 90003 90002 Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression.90003 90002 Several studies support the use of BCAA supplements for inhibiting muscle protein breakdown. This may improve health outcomes and quality of living in certain populations, such as the elderly and those with wasting diseases like cancer (29, 30, 31). 90003 90024 90025 Summary 90026 Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting. 90027 90002 BCAAs may improve health in people with cirrhosis, a chronic disease in which the liver does not function properly.90003 90002 It’s estimated that 50% of people with cirrhosis will develop hepatic encephalopathy, which is the loss of brain function that occurs when the liver is unable to remove toxins from the blood (32). 90003 90002 While certain sugars and antibiotics are the mainstays of treatment for hepatic encephalopathy, BCAAs may also benefit people suffering from the disease (33, 34). 90003 90002 One review of 16 studies including 827 people with hepatic encephalopathy found that taking BCAA supplements had a beneficial effect on the symptoms and signs of the disease, but had no effect on mortality (35).90003 90002 Liver cirrhosis is also a major risk factor for the development of hepatocellular carcinoma, the most common form of liver cancer, for which BCAA supplements may also be useful (36, 37). 90003 90002 Several studies have shown that taking BCAA supplements may offer protection against liver cancer in people with liver cirrhosis (38, 39). 90003 90002 As such, scientific authorities recommend these supplements as a nutritional intervention for liver disease to prevent complications (40, 41).90003 90024 90025 Summary 90026 BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer. 90027 90002 BCAAs are found in foods and whole protein supplements. 90003 90002 Getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids. 90003 90002 Fortunately, BCAAs are abundantly found in many foods and whole protein supplements. This makes BCAA supplements unnecessary for most, especially if you consume enough protein in your diet already (42).90003 90002 Consuming protein-rich foods will also provide you with other important nutrients that BCAA supplements lack. 90003 90002 The best food sources of BCAAs include (43): 90003 90024 90025 Summary 90026 Many protein-rich foods contain high amounts of BCAAs. If you consume enough protein in your diet, BCAA supplements are unlikely to provide additional benefits. 90027 90002 The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine.90003 90002 They are essential, meaning they can not be produced by your body and must be obtained from food. 90003 90002 BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness. 90003 90002 They have also successfully been used in a hospital setting to prevent or slow muscle loss and to improve symptoms of liver disease. 90003 90002 However, because most people get plenty of BCAAs through their diet, supplementing with BCAA is unlikely to provide additional benefits.90003 Shop online for BCAA supplements. .90000 AMINO ACIDS AND PROTEIN: WHEN AND WHY YOU NEED EACH 90001 90002 If maximum gains are your goal, you’re probably aware of the crucial role protein plays in muscle synthesis. Being the basic building blocks of protein, amino acids play a key role, too. While it may seem like amino acid supplements and protein supplements do the same thing, boosting your protein intake with essential amino acids can provide additional beneficial support. Here’s how you can get the most out of each: 90003 90004 WHY YOU NEED PROTEIN 90005 90002 High-quality, complete protein from whey or casein contains all nine of the essential amino acids you need.These are key for meeting your daily protein demands for muscle gains and recovery. To figure out how much daily protein your body needs, try using a protein calculator to track how much you’re getting. If there’s a gap, a high-quality nutrient-packed protein powder or ready-to-drink shake is a satisfying, no-hassle way to fill it. 90003 90004 WHEN TO TAKE PROTEIN 90005 Working to increase your lean muscle mass and support recovery after workouts? Choose specific pre and post-workout protein supplements and time them properly to enhance your gains.For example, whey protein is quickly absorbed and is best taken within 30 minutes after your workout. Casein protein, on the other hand, is slower absorbed and is ideal right before bed as it supplies a steady release of aminos that can be used for muscle repair while you rest. 90004 WHY YOU NEED AMINOS 90005 90002 So, if you’re adhering to your daily protein intake goals and sticking to your workout regimen, you should be all set for optimal gains, right? Maybe. If you’re on a mission to get swole, the aptly named essential amino acids are indeed, essential.Three of the nine essential amino acids-leucine, isoleucine and valine-comprise 35 percent of our muscle protein. These three key players are branched-chain amino acids (BCAAs) and they’re especially important. BCAAs are essential amino acids that are part of muscle protein. They help to preserve muscle glycogen stores and reduce the amount of protein breakdown. When it comes to protein synthesis, leucine is arguably the most important BCAA, and it’s in whey protein. 90003 90002 But this does not mean that simply consuming more whey protein will give you the maximum BCAA benefits.In separate supplement form, BCAAs are not bound to other amino acids, like they are in whey protein. This means they can be digested and absorbed more quickly, which makes them available faster to impact protein synthesis. 90003 90004 WHEN TO TAKE AMINOS 90005 It’s key to get your BCAAs with your protein shortly after working out, but BCAA supplements can also be consumed before and during exercise to fuel your muscles and preserve glycogen stores. Look for a protein blend that has a 2: 1: 1 BCAA ratio-10 grams of BCAAs per serving, five of which are leucine.You can read more about how to use BCAAs as a pre-workout and intra-workout supplement here. 90018 90004 Recommended Products 90005 90018 90004 Related Articles 90005 90018 90018 .90000 How to Use BCAA (Branched Chain Amino Acids) 90001 90002 90003 90004 BCAA’s 90005 are one of the better supplements on the weightlifting supplement market today. 90006 90003 They are very versatile and can be used in many different situations. 90006 90003 Whether your goal is to build muscle, burn fat, OR both — Branched Chain Amino Acids have a purpose. 90006 90003 I’m going to discuss some of the uses of this supplement, how much to use, and when to use. At the very least, you should be taking branched chain amino acids directly after your workout as a part of your post workout supplementation.90006 90003 I want you to read an excerpt from Wikipedia at this link: Branched Chain Amino Acids on Wikipedia. 90006 90003 Read the section on «Description of Pathway» especially. Update: looks like that information has been removed from Wikipedia. Maybe it will come back so I am leaving the above link. 90006 90003 I mix about 20-30 grams of Branched Chain Amino Acid Powder with 120 grams of waxy maize post workout. I also weigh around 230 pounds, so you should adjust that amount according to your body weight.90006 90003 For example, a 200 pound person might take 20 grams of powder mixed with 90 grams of waxy maize. 90006 90003 A 150 pound person would mix 15 grams with 60 grams of waxy maize. 90006 90003 These are only examples. Experiment yourself. 90006 90003 If you’re extremely over weight and intolerant to carbohydrates, you will need to cut WAY back on the waxy maize and should opt for fruits after your weight training workouts. 90006 90003 Just do not use a huge amount of BCAA powder mixed with your waxy maize.There’s no need and larger ratios compared to waxy maize will lead to slower digestion. 90006 90003 You want to keep the ratio of waxy maize starch to BCAA’s around 4: 1 or 5: 1. Adding other supplements to the mix will require an even greater ratio. 90006 90003 BCAA’s have their place in some diets. As discussed, I like to use them directly post workout mixed with Waxy Maize Starch. I also like to use them when I’m on a fat loss diet because they help to hold onto muscle mass and contain almost zero calories.90006 90003 It’s like getting large amounts of protein without the calories. 90006 90003 I suggest that people who are really trying to lose weight look into Branched Chain Amino Acids as a part of their supplementation. They can really do the trick to get that fat off of you while holding onto muscle and possibly building more muscle. 90006 90037 Other Uses of BCAA Powder 90038 90003 Holding onto your muscle when dieting is very, very important. Losing muscle that you worked very hard for is something you do not want to do.90006 90003 Amino Acids Powder will help to hold onto that muscle while you’re dropping pounds of body fat. Muscle burns calories, so the more muscle you have the better when trying to lose weight. The more muscle you lose, the harder it will be in the future for you to lose fat and to keep the fat off. 90006 90003 I’ve also done some further experimenting with 90004 Branched Chain Amino Acids: 90005 90006 90003 I’ve tried drinking them in between meals to help build muscle. I did this experiment for 6 months or so, and then I did the same thing for another 6 months or so without the BCAAs in between meals.90006 90003 I cut out BCAA’s altogether except for post workout. 90006 90003 When I say in between meals, I mean about 30 minutes or so before each meal. You need to ensure you are eating very healthy and not mixing lots of carbs and bad fats together when following this protocol. 90006 90003 I took about 10 grams or so 30 minutes before meals. 90006 90003 The results of my experiment proved to me that they are worth the extra money. They do not cost very much at all if you find them at the right places.90006 90003 I can get over 300 grams of Branched Chained Amino Acids for around 20 dollars or so. 300 grams should last you quite some time depending on how you are dosing them. 90006 90003 If you do try the experiment adding them before some of your meals, you might want to get more than 300 grams. If you use 50 grams per day, you’ll need 1500 grams over a month. 90006 90003 So, this can cost you up to $ 100 a month. Use them during your muscle building cycles and try them over the last 4 weeks of your cycle if you do not want to spend that much money.90006 90003 At least give this experiment a try once. I think you’ll be pleasantly surprised with the results. 90006 90003 I definitely would not take BCAA’s like this ALL THE TIME! Please re-read that. Your body needs a break from that. Try them in some weight lifting cycles in which you are really focusing on building muscle. Then cut them out. 90006 90037 Summary Of Possible BCAA Uses 90038 90003 Remember, Amino Acids in pure powder form are calorie free or at least very close to calorie free … they are protein in the rawest form.90006 90003 Use them for post workout with a fast acting carb source. 15 to 30 grams should do the job for anyone immediately post workout. 90006 90003 You can use them during fat loss cycles to decrease calories. Simply replace some of your whey protein shakes with Amino Acid shakes. 90006 90003 You can also try them for muscle building cycles by drinking BCAA shakes in between your daily meals. Experiment with dosages and number of shakes per day. 90006 90003 I did my experiment with about 4-6 shakes with 10-15 grams per shake.This worked out very well for me, and I do it on many of my muscle building cycles. 90006 90003 Get creative. Think logically when using this great supplement. 90006 90003 If you read the wikipedia article, you should know that insulin is increased by a huge percentage when using branched chain amino acids post workout with a carbohydrate source. 90006 90003 So, get them in your first post workout shake with a fast acting carb source. Get the muscle building process started. 90006 90003 The taste of plain or unflavored Branched Chained Amino Acids is not good.You will need to mix them in water along with some type of flavor. I actually like to use the flavored water packets that include vitamins that you can get from your local grocery store. 90006 90003 Mixing them in green tea is not too bad, but my taste buds are accustomed to that kind of thing by now. The flavor packets and water will work just fine, though. 90006 90003 If you get your waxy maize flavored or use grape juice or something that has some flavor to it, you will not notice the taste of the amino acids too much.90006 90003 They do not taste that bad! Just drink them down and get over it! You are working on building the body of our dreams. Sometimes you’ll have to drink or eat some things that do not taste too great. 90006 90003 I only recommend buying Amino Acids in pure powder form. You do not need anything else mixed in. You will get it cheaper this way, and you’ll get all the benefits. 90006 90003 Here’s some of the BCCA products available: 90006 90003 BCAA Products 90006 90003 Give them a shot. If they work as well as they did for me, you’ll be very happy.90006 90003 Remember, though, everyone is different and it might work better for you or not as good for you. If you do not have the extra money, save it for whole food as whole food is always better than any weight lifting supplement. Remember that. Real food is ALWAYS better than any supplement. 90006 90003 A supplement is exactly that: A SUPPLEMENT. 90006 90002.90000 BCAA vs Whey — Which Best Supports Muscle Growth? 90001 90002 Branch-chain amino acids (BCAAs) are an incomplete protein and not as anabolic as whey alone. So, if you’re struggling to meet your daily protein intake needs from real food (see my macro calculator), and wondering whether you should choose to supplement with BCAAs or whey, the answer is definitely whey. 90003 90002 If you do your weight training fasted (in the morning without having eaten anything prior), it is advisable to take either a scoop of whey protein or BCAAs prior to training to minimize muscle breakdown.Though the difference in outcome is likely small, it is exactly this kind of question that clients pay me to know and advise them on. 90003 90002 Up until the end of last year, I recommended BCAA supplementation to clients who trained fasted. However, after a conversation with sports nutritionist and researcher Alan Aragon, I decided to change the recommendations I give to clients to favor whey instead. 90003 90002 This article explains my reasoning for this and the protocols I recommend for both the whey and BCAA supplementation.90003 90010 90011 Why Whey Protein IS Better Than BCAAs When Training Fasted 90012 90013 the Origin of The Recommendation To ‘Drink BCAAs When Training Fasted’ 90014 90002 Many of my clients are high achievers with demanding jobs. The majority choose to train early in the morning before the working day zaps their energy and motivation to train. They do not have any time to consume (and start to digest) a meal before training. 90003 90002 This leaves them, potentially, without any amino acids (the building blocks of protein) in circulation in their bloodstream from digested food earlier in the day, when they train.Without the necessary amino acids in the bloodstream to start the repair process, the body is forced to break down muscle into amino acids, which is not what we want. 90003 90002 This is where BCAA supplementation comes in as a recommendation. As the most important amino acids for muscle building, a BCAA powder can be consumed easily before training and absorbed quickly. 90003 90002 Typically, people who choose to train fasted in the morning will consume a 20 g dose of BCAAs split before and after their workout, with those that train 90022 very 90023 early in the morning consuming an additional 10 g due to the longer time until their lunch.This part of Martin Berkhan’s ‘Leangains’ protocol for his clients that train in the morning which I chose to adopt for my clients myself in the past. 90003 90002 As you can see from the client results, this has worked well. 90022 Very 90023 well. 90022 So, this is not a question of whether this ‘works,’ it is merely a matter of whether whey consumption may be slightly more optimal. 90023 90003 90013 bcaa vs whey: Comparing by Caloric Values ​​90014 90002 Contrary to what many products have on their labels, the free-form BCAA powders that we buy are not calorie free.They have a caloric value of 4.65 kcal / g, which means the typical 10 g serving has 46.5 calories. 90003 90002 90022 90037 Geeky details: 90038 Leucine and isoleucine each have a gross energy of 6.52 kcal / g; valine has 5.96 kcal / g when protein bound. The metabolizable energy is slightly lower, 6.18 kcal / g and 5.55 kcal / g respectively. 90023 90003 90002 90022 However, the free-form energy values ​​in the BCAA powders we buy are 4.65 kcal / g, 4.65 kcal / g and 4.64 kcal / g for each of the three BCAAs respectively.Here’s the paper from where these numbers are derived. 90023 90003 90002 So, why can manufacturers get away with not listing this on the packet you ask? 90003 90002 Because of a loophole in the FDA regulations. One states that supplement manufacturers can not declare the protein content of a product when this only contains individual amino acids. Another allows supplement manufacturers to calculate the caloric content of their products using a number of methods, including the Atwater method, which involves adding up the calories from protein (4 kcal / g), carbs (4 kcal / g) and fats (9 kcal / g).Therefore, they are not required to list the calories. Shady shit, but to be expected from supplement manufacturers. 90003 90002 Though products vary, a standard commercial mix of whey concentrate and isolate (Optimum Nutrition Gold Standard Whey) has 120 kcal listed with 24 g protein per scoop. 90003 90002 Comparing the average BCAA formula with the average whey protein, we get the following: 90003 90002 90037 10 g BCAA = 46.5 kcal = 0.37 scoop of whey = 9.3 g protein 90038 90003 90002 90037 20 g BCAA = 93 kcal = 0.77 scoop of whey = 18.6 g protein 90038 90003 90002 90037 30 g BCAA = 139,5 kcal = 1.16 scoop of whey = 27.9 g protein 90038 90003 90013 bcaa vs whey: Other Anabolic Properties 90014 90002 The key difference is that with whey, we get the rest of the essential amino acids (EAAs) plus other anabolic / anti-catabolic co-factors that are missing in isolated BCAA, such as lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins (hence its ability to support immune function ).Whey also has antioxidant, antihypertensive, anti-tumor, hypolipidemic, antiviral, and antibacterial properties. You’d also be hitting the acute dosing ceiling for muscle protein synthesis with a full scoop. 90003 90002 90037 In summary, taking whey protein costs less and you will get a marginally stronger anabolic response. 90038 90003 90010 90011 Fasted Training Supplementation Protocol Recommendations 90012 90013 Best option: Whey protein 90014 90002 Take a 25 g scoop of whey around 30 minutes prior to working out.Then take another 25 g scoop every 3 hours after that until your first meal of the day. 90003 90002 Count this against your protein targets for the day. 90003 90013 Second-best option: BCAAs 90014 90002 Take 10 g of BCAAs, (1 small scoop mixed in a 500 ml water bottle) 10 minutes before your 90022 weight lifting 90023 workouts. Take 10 g of BCAAs every 2-2.5 hours thereafter until your first meal of the day. 90003 90002 Because they have a caloric value, for every 10 g of BCAAs you consume, reduce your calorie intake by 46.5 kcal, by reducing your fat or carb intake (not your protein intake). 90003 90002 So, let’s say that you take 30 g of BCAAs, that’s ~ 140 kcal you need to remove from your diet. This can be achieved by reducing your carb intake by 35 g, fats by ~ 15 g, or a mix of both. 90003 90092 90092 90022 For more useful graphics, check out my Instagram. 90023 90010 90011 Fasted Training and BCAA vs Whey FAQ 90012 90002 This section contains questions I anticipated, with the best I received from social media and email after the article’s publication.90003 90002 90022 90037 Why should I not count BCAAs towards my protein intake target? 90038 90023 90003 90002 BCAAs are an incomplete protein, not as anabolic as whey alone. Therefore, I would 90022 not 90023 count the BCAAs against your protein targets for the day, but subtract them from the other macronutrients (carbs and fats). 90003 90002 90037 90022 Should I take whey concentrate, whey isolate, or hydrolyzed 90023 90038 90037 90022 whey? 90023 90038 90003 90002 Whey concentrate and isolate will both digest in around 30 minutes.Isolate is a little more expensive but has fewer carbs in the mix, so it is worth consideration, especially when dieting. 90003 90002 Hydrolyzed whey is similar to whey isolate, but the protein has gone through a process called «enzymatic hydrolysis» which makes it faster to digest. It’s significantly more expensive, so unless you have less than 30 minutes between your alarm and the time you’re lifting something heavy, I do not bother. 90003 90002 90037 90022 Can I take casein protein instead? 90023 90038 90003 90002 Whey and casein are both high-quality protein types (meaning they have an amino acid profile high in BCAAs).The difference is primarily in the rates of absorption, which will be significantly slower for the casein. As we want the amino acids to be in the bloodstream as quickly as possible when training fasted, whey protein is the best option. 90003 90002 90037 90022 Will this not ‘break’ my fast? I take BCAAs to not break my fast. 90023 90038 90003 90002 In both situations, you are no longer training fasted. (Yes, BCAAs have a caloric value but some manufacturers do not list it on the label. — This is something that caught me off guard for a long time also.) 90003 90002 If you want to train 90022 truly 90023 fasted, then you need to drink only water prior to training, which is simply not optimal. Why? Because what we are seeking to do here is minimize muscle breakdown during workouts (and promote growth, when possible). 90003 90002 Break your fast or break (down) your muscles. Choose wisely. 90003 90002 90022 90037 I am lactose intolerant and can not consume whey shakes. Is there anything you recommend as an alternative? 90038 90023 90003 90002 A 70:30 mix of pea and rice protein closely mimics the amino acid profile of whey.You can order custom blends from a number of stores, I’ve heard good things about True Nutrition. 90003 90002 90022 90037 Given that the recommendations were originally part of Martin Berkhan’s protocol, what does he think of this? 90038 90023 90003 90002 I asked him to take a look at this before publishing to see if I had missed anything. He said it ‘looks good.’ I’m sure any updated thoughts from his original 2008-2010 articles will be included in his book. 90003 90002 90022 90037 What about BCAA supplementation outside the context of fasted training? 90038 90023 90003 90002 Completely fucking useless.(Excuse my swearing, it’s just this is where most of the supplement marketing goes and I hate to see people ripped off.) This is assuming that you are consuming an adequate amount of protein in your diet daily in the first place. If you are not, the best course of action is to eat more protein as it has more anabolic properties. 90003 90002 Or just keep paying for this expensive, high-calorie, flavored drink that is costing you other food options in your daily caloric budget. It’s your choice, but make the decision an educated one.90003 90002 It is at this point where I typically hear a rebuttal along the lines of the following: 90022 «But I feel so much more energized when I take BCAAs!» 90023 90003 90002 That’s the caffeine in that BCAA product you are using (take another look at the label), some added arginine (or citrulline malate) causing your skin to tingle, or just a placebo effect — which I guess I’ve just killed for you. 90003 90002 90037 90022 What should I do if I have some leftover BCAA powder? 90023 90038 90003 90002 When it runs out, just switch.The difference is likely there, but marginal. 90003 90002 90022 90037 Do I have to supplement with whey or BCAAs for my fasted cardio workouts? 90038 90023 90003 90002 No. Fasted cardio will not amount to the kind of stimulus where you’ll risk significant muscle breakdown, like with an intense resistance training workout. 90003 90002 90037 90022 What if I do not want to train fasted? 90023 90038 90003 90002 That’s fine. I’m not telling you to and it’s not likely to give you a better result 90022 if 90023 all other variables are held constant.90003 90002 However, if your workouts are currently compromised due to being rushed in the middle of the day, or you lack the energy after work in the evenings to train hard, this could be the answer as it has been for so many of my clients . 90003 90002 ***** 90003 90002 90022 Thank you for reading. Questions welcomed in the comments. 90023 90003 90002 90022 — Andy 90023 90003 90217 Related: 90218.