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Paul
Paul

Hi Andy,

Thanks for the informative article. Maybe a dumb question, but my current BCAA powder is 2:1:1 with 7g BCAA per 13g serving. I assume meeting your 10g recommendation means consuming more (approx 19.5g of powder) to make 10g of BCAA, not less (10g of powder)? Thanks for any clarification on this.

Fadi
Fadi

Thank you for a great article.

I get unflavored bcaa powder. It’s bitter. Is it ok to take the 10 grams in one go instead of diluting it in 500 ml of water and sipping on it? I just find it to swallow it all at once to avoid the bitterness of the water i am consuming while working out.

Thanks again for the great article

Ajgar
Ajgar

Andy,
How optimal(on a scale of 1-10?) are egg whites as a replacement for the pre- and post-workout meals up until lunch? Access to BCAAs and whey protein is too inconvenient and expensive where I am..Any other low-calorie high-protein replacement suggestions?

Thanks Andy

Maz
Maz

Hi Andy. I understand that there is a lot of focus on BCAA/Whey supplement when training fasted. But what do you recommend on the resting days? Is there any point in taking these supplements every 2 hours up until the first meal (lunch), or is it completely pointless?

Tomislav Mifka
Tomislav Mifka

Hi Andy, what if we want to still train fasted or at least a portion of our workout – so we take whey mid-workout or immediately post workout. Wouldn’t that lead to the same results as taking it prior as protein is digested very fast in a fasted state (but now you could train fasted)? Tnx!

Tee
Tee

How about EAAs? They make them in the same powder form as BCAAs, just they are EAAs. Isn’t that the main reason for the Whey?

Thanks Andy!

Tee
Tee

THANK YOU!

Natan
Natan

Andy,
Thanks for the tips! I usually take 5g of creatine, 8g of L-Citrulline, and about 8g of BCAA’s (because the pure powder tastes so stinking bad I cannot add more than that.) Wouldn’t I start a significant digestion process if I take 30g of BCAA or 1 scoop of protein (I train in about 20-30m right after I wake up), which could put blood flow in the gut rather than in the muscles? Thanks!

Suzan Momin
Suzan Momin

Hi, Andy.
Thanks for the great article,I am 33 years old male and doing weight training for past 6 months, Mon to Sat, FASTED (I do not eat but sometimes drink some water if feels thirsty ). I wake at 6:15 am and start exercise around 6:30 am and finish around 8:00 am. and have breakfast around 9:30 am. I am planing to use supplement (Whey Protein) first time in my life. I want to know when should I take whey Protein, immediately after I wake, during workout or after I complete my workout.
Thank you!

PDarla
PDarla

Hi Andy, I’m a 50 year old female. I workout Mon-Fri (mostly strength and a bit of cardio). I do strict IF (16/8, nothing before or during my WO). I’m lean, but can’t seem to get rid of access belly fat and I haven’t been gaining much muscle. What would you recommend? Any tips?

Pascal
Pascal

Thanks for the great article, Andy. I purchased the Muscle and Strength Pyramid textbooks a few years ago (the second editions are even better) as I follow Eric Helms and they brought me to your site.

I have a question regarding ingesting carbs with your recommended 25g of whey pre-workout. Would, say, 25g of oats or a banana slow down the whey absorption? I’m also in the ‘can-only-train-first-thing-in-the-morning’ camp and understand that carbs pre-workout enhance performance. Only thing, I’d be reluctant to wake up even earlier to get the nutrition in if carbs did slow down whey protein absorption.

Julia
Julia

Hey Andy,
I have read a lot of your articles (and comments) and learned so much. I workout at 12:00pm but wake up at 6:30am. I was wondering if I can drink whey&coffee pre workout, but around 8am, and then Whey (with water) again as a post workout drink directly prior workout, and then eat 1st meal 2 hours later. This isn’t fasting, but should keep my body in a fat burning state right? To achieve an optimal anabolic state.
Thank you!

Aman
Aman

Hey Andy! Bit confused about consumption of whey preworkout. Will it not negate the benefits of fasting(fat burning mostly) because obviously it will break the fast. I read where you said break muscle or break the fast. I’m somewhere around 15% as per your guidline I take whey 30 mins prior to workout and train at 8.30 then whey post workout and every 3 hours until I eat solid food around 2. If I don’t use whey pre and post and just break fast at 2pm, am I at risk of loosing too much muscle.
Current goal is get down to around 6-7%. Thanks for all the info Andy

Mike
Mike

Hi, great article. Two questions: why the difference in time window between whey and BCAAs? Anything wrong with following the 2/2.5 hrs for whey?

Also, what about HIIT? It’s very taxing, so I follow the whey protocol even though you said no need for cardio. Thanks!

Patrick Norton
Patrick Norton

Andy, thanks for this excellent and insightful article. I have a question based on this: I am one of those need-to-work-out-before-work guys, and I’m not looking to add bulk (yet) but to lose about 30 pounds first while strengthening up. I have read a number of articles championing BCAAs for the prevention of muscle loss during workouts while on a calorie deficit diet. Does your position include people who are looking to aggressively lose weight while adding muscle, or should I work first to meet my weight goal (including BCAAs) and then move to your strategy? Will whey protein also prevent my body from eating muscle mass to protect its beloved fat stores?

Preston
Preston

Hey Andy. I scrolled through the first 40 or so comments and didn’t see anything mentioned about Optimum nutrition EAA’s so forgive me if it has been covered but whey protein always makes me fee sluggish shortly after taking it do you have any thoughts on OP EAA’s? Thanks

Jeff
Jeff

Hi Andy

I typically wake at 8 am, and train roughly around 2 pm. I only drink black coffee during this period. If I take my whey at 1:30 and then start my first meal of the day after training, would this be okay, or am I fasting too long?

Tim
Tim

A little bit surprised to read such an article here. AFAIK if you consume BCAAs/EAAs/Whey you’re losing your fasted state. What has calories, causes insulin spikes. Why would I do that, if it was my goal to train fasted?

Adam
Adam

Thanks for the article!

One question: What is your rationale for choosing 25g as the serving of whey protein prior to fasted-training?

José
José

Regardless of (lean) body weight?

Ira Williams
Ira Williams

Great information, but I wanted to piggy back onto this question and ask if you could clarify something.

I use the Optimum Nutrition Gold Standard Whey which as you said is 24g of protein in the 32g scoop/serving.

Are you saying I should take 25g of the powder (~19g of protein) or however much gets me to 25g of protein?

Ivan
Ivan

Hi Andy.
Thanks for the article, very informative.
My question is does non-whey protein (pea, soy, hemp protein) also contain the EAA’s plus lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins

Bob
Bob

Hi Andy fantastic article. So I love training fasted. The caffeine buzz (coffee/workout) + fasted training = god mode in the gym! Sweet timing being around 2-3 hours after waking up.

Now…the instant I take in calories I feel a little more “sedated” if you will. Less animalistic.

This is why I like to just drink coffee or my preworkout (which my contain some bcaa’s) on my way to the gym and I will NOT sip on my whey mix until i start the workout.

I’m a little concerned about the absorption (I sip on whey during my warmup/activation). Am I being too paranoid here? I know whey starts hitting the muscles/bloodstream after 30 minutes did you say? So if I warmup for 5 minutes then start busting out hard sets, am I not getting the benefits of the whey until halfway into my workout?