Leangains suggests that for the optimal workout one should ingest 10g of BCAAs/EEAs or 30g of whey. Obviously this is not paleo. But is there any reason to reject it beyond the sensible heuristic that non-paleo things are unhealhty? I've read something mentioned in a thread here about an insulin spike - is that a concern for me? (I'm metabolically normal and young.)
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A few artcles over at MDA on the topic may help you decide: http://www.marksdailyapple.com/whey-isolate-concentrate-hydrolysate/ http://www.marksdailyapple.com/dairy-insulin/ http://www.marksdailyapple.com/whey-egg-white-casein-pea-hemp-rice-protein-powder-supplement/ My take is that if you are young and not obese/diabetic AND you are not sensitive to dairy, then you should be fine. If you are doing Leangains, it's probably best to do it exactly as prescribed. If whey shakes or BCAA makes you break out or gives you diarrhea or somesuch, just eat eggs or real food that you tolerate well. |
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I think Leangain suggest you to take BCAA pre and post workout if you are doing fasted training or IF (Intermittent fasting) in order to prevent muscle loss. If you are not training fasted you can get your pre and post workout nutrition in food. |
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I take 5-10g of BCAA's in capsule form before heading to the gym and training in a fasted state. If I end up going in early and don't plan on eating afterwards for awhile, I will take another 5-10g. So far I haven't noticed any negative effects from this protocol. In fact, I've noticed that, if anything, the BCAA's seem to be a benefit in being able to go that last few extra reps, or just that little bit harder. Perhaps it's mental, but I've definitely noticed that on days I forget, I tend to feel weaker in the gym. Not sure on the effects of muscle mass preservation, but it makes sense to me. |
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I always have BCAA and creatine pre workout in the morning and fast until 12-12ish. |
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You might wish to add some carbs to that...But so far so good... |
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