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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Sebastian
Sebastian
November 13, 2020 09:21

Hi Andy, 

1) If train fasted, wouldn’t be casein a better alternative before and eventually during workout to retain muscles instead of whey protein? 

2) Would peanut butter be a good addition for more energy, taken together with the protein shake? 

Thank you for looking into this alternative.

david kennedy
david kennedy
October 16, 2020 21:49

i honestly had to stop reading after you mentioned how good you said “Martin Berkhans” clients did as a result of his bcaa timing protocol. How on earth could you correlate the success of his entire program with one detail like that?

Vee
Vee
October 9, 2020 22:39

Hi Andy, Thank you for the interesting articles. It has really opened my mind to a new perspective. I am hoping you can give me your opinion: I train (weight training with minimal cardio) at around 5am 4 times a week and I have hypothyroidism. I have to take around 150mg of thyroid medication first thing in the morning (4.30am) and I cannot eat anything for a minimum of an hour after taking the medication. I have been taking BCAAs and I now realize that the calories will affect my fasted state (for my meds to be effective). How would you suggest I consume the whey without losing muscle, as this is one of the general side effects of hypothyroidism. I do have whey an hour after workouts.

Vee
Vee
October 12, 2020 21:15
Reply to  Andy Morgan

Thank you!

Nathan L.
Nathan L.
September 23, 2020 02:28

Hello Andy,

First, thank you for the article! Im definitely switching to whey instead of BCAAs.

Second, more of a need for clarification instead of a question. So 25g of whey would have roughly 46.5 kcal with 9.3g of protein, where as about a full scoop of whey would have roughly 139.5 kcal with 27.9g of protein?

Once again, thank you for everything!

-Nathan L.

Nathan L.
Nathan L.
September 23, 2020 10:44
Reply to  Andy Morgan

Thank you! Another question about the suggested 25g in this article is not in regards to the grams of powder but rather the grams of protein needed?

Mica A
Mica A
January 10, 2020 10:53

Hi good day! Came across your entry and just wanted to ask. I begin weight lifting and got no idea about proteins shakes and bcaa’s but I am drinking c4 ripped prework out. So now that I’ve read your blog, is it still okay to drink my preworkout drink then drink whey protein after lifting? Or should I stop drinking my preworkout drink? Still got I think 15 servings of it… Thanks in advance.

Scott
Scott
November 6, 2019 00:21

Excellent article, as always Andy! I really appreciate all your timeless, free, and thorough content. Quesiton: have you ever personally experimented with earlier eating schedules? Eating a large breakfast and smaller meals as the day goes on or even skipping dinner? How did you find it?

Scott
Scott
November 6, 2019 22:35
Reply to  Andy Morgan

Thank you very much, Andy, for the response. I find the same applies to me with regards to “getting things done time” being more effective while fasting and also the social convenience of PM meals. You also complement this with 2 whey shakes in the morning around your training (on days you train), correct?

I also appreciate your comments around fitting it to the (my) individual preferences and lifestyle, which I see as a common theme throughout your writing and articles (understanding “the why”). That said, you’re someone who has coached 100s, taught 1000s, and learned from the experts, so it’s always helpful to see how you yourself put these concepts into practice. Thank you.

Scott Myslinski
Scott Myslinski
November 7, 2019 09:50
Reply to  Andy Morgan

Excellent! Thank you. That’d make a great email. Simplicity is the key to action and consistency.

Paul Edwards
Paul Edwards
September 23, 2019 20:18

Does the caloric value of 4.65 kcal per 1 gram work for other supplements like creatine hcl, beta alanine, citruliine Malate and glutamine or just bcaa and eaa?

Thanks

Kent
Kent
September 10, 2019 04:05

Andy, nice article. Thank you. I try to get a lot of my protein from kidney/pinto beans, quinoa, and veg sources. Do you ever recommend using BCAAs or a scoop of whey, or even just leucine supplementation with a mostly vegetarian meal to increase the leucine amount high enough to get over the threshold to increase muscle protein synthesis? Or if someone is also eating chicken and other stuff throughout the day, should the total amount of leucine be high enough to utilize the less complete proteins from the vegetable sources? Thanks!

Shahryar
Shahryar
September 9, 2019 13:46

Thanks for this great article. You answered some questions earlier about EAAs as the halfway between BCAAs and Whey Protein. Now the reason I had been doing EAAs before a fasted workout on the mornings I do it is that it’s supposed to be pretty close to zero calories – 10g is 4 calories (source: Ben Greenfield’s interview with Dr. David Minkoff: https://open.spotify.com/episode/0Rvlxt2cUQqeWLval3C06n ). Is that calorie count wrong? Because if it’s not, I believe it to allows me to mostly maintain my usual 8ish/16ish hour Intermittent Fasting Window. So what I’ll do is take 10-15g of EAAs, workout for an hour or so, and then get right into my meal.

Shahryar
Shahryar
September 13, 2019 00:33
Reply to  Andy Morgan

Thanks for the reply Andy. And yeah, I know the controversies around some of the stuff he says, which is why I do try to get multiple opinions whenever possible. (And in his defense, re: the vaccine stuff, I know he did do a clarification after, but I can respect if anyone wasn’t satisfied with it).

The calorie thing is pretty shocking. Not so much the amount but that it’s def not negligible as had been implied.

One more question re: EAAs, Ben & Dr Minkoff also talked about how EAAs have a 99% muscle utilization rate while whey protein has an 18%. The takeaway being if you’re going to supplement, EAAs are best bang for buck.

Jordi
Jordi
August 18, 2019 04:14

Hi, Andy, and thanks for your work.
I workout at 6 AM, so my window to eat is from 1 to 9PM.
I usually sip on BCAA during my workout and during my fasted time, but I have an important doubt in order not to lose muscle:
Will I be doing any harm by not drinking my protein shake after working out?
Thanks in advanced

Jordi
Jordi
August 19, 2019 14:37
Reply to  Andy Morgan

Thanks, Andy!

Dave Berman
Dave Berman
August 17, 2019 01:26

Hi Andy,

Just found your site and am soaking in all the information I can and am certainly thinking I can use a coach so will be in touch.

I go to Crossfit at 6 a.m. 4-5 times per week. If I stop eating at 8 p.m. and want to fast until 12 p.m. would it work to have the Whey around 5:30 a.m., and then at 8:30 a.m. and 11:30 a.m. before eating at 12 p.m.?

I’ve had lightheadedness at the gym working out fasted in the past so I’ve been having a banana at 5:30 a.m. and then eat right after the workout at 7 (protein shake, eggs, oats). Would the whey prevent the lightheadedness like the banana does and can I then wait to eat until noon if I’m using the whey every 3 hours?

Is there a certain time I should incorporate my 5 g creatine or does it not matter when? Thanks again, I’m learning more on this site than I think I have in the last 5 years.

Caio
Caio
August 8, 2019 23:51

Hi Andy,

I training first thing in the morning for about a year now, I read your translated articles in Brazil, but now I found your website. thank you for the high-quality information.

About the article, I use a blend of protein, they have albumine, whey, and others, so the time release is not fast, do you recommend to still use?

Caio
Caio
August 9, 2019 02:56
Reply to  Andy Morgan

Thank you! I can’t wait for the translated versions, I’ll use your books and give to my friends.

Faaiza
Faaiza
August 1, 2019 21:38

Hi Andy,

This was an interesting read! Thank you. Just wanted to ask is 1 hr kick boxing classed as cardio? such that it would not need BCAAs if done fasted or would it elicit muscle breakdown as it’s intense? I don’t have time to eat before kick boxing in the mornings. I try a date or something quick but doubt it’s good enough? I do have a meal within 2 hrs afterwards.

As a petite female at 5foot & 41kg 🙈 I’m trying to gain muscle & wondering if to take BCAAs prior to kickboxing, want to hold on to any muscle I make! Thank you!

Faaiza
Faaiza
August 3, 2019 00:03
Reply to  Andy Morgan

Hi,

Thank you SO much for your reply. I understand, so the soreness would indicate muscle breakdown like hypertrophy hence whey before hand would be wise BUT if I’m not really sore with Kboxing then I shouldn’t be bothered about whey/proteins before the session? (I’ve been doing it for 9 months now & not really sore after it unless we’ve done hip strength or intense stretches)

I’ve had issues digesting whey hence thought of trying BCAA pre kick boxing if my body needs it because I’m doing it fasted at present. I’ve never had BCAA before so not sure if it’ll digest ‘okay’ lol (I take a plant protein or eggs/meat/milk after a resistance work out)

Paul
Paul
June 11, 2019 17:13

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
May 26, 2019 23:35

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
May 24, 2019 19:56

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
March 27, 2019 16:55

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
March 22, 2019 00:12

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
March 14, 2019 09:31

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
March 14, 2019 11:28
Reply to  Andy Morgan

THANK YOU!

Natan
Natan
February 23, 2019 08:19

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!

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