hitting the gym first thing when you wake up?

[chazzy1864]

I am of the belief (that Alan Aragon has also presented) that if you have adequate protein in your diet, supplementing with BCAAs is pretty pointless. Even when cutting, because consuming protein is relatively easy and low in calories (25g protein = 100calories).

[DannPM]

Kenny, Saintsqc, someone has already done a full research review on this. Here's a summary of what the research suggests

Examine.com (provides comprehensive research reviews on all supps)

Branched Chain Amino Acids (BCAAs) refers to three amino acids: Leucine, Isoleucine, and Valine.

BCAA supplementation, for people with low dietary protein intake, can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue in novice athletes.

Leucine plays an important role in muscle protein synthesis, while isoleucine induces glucose uptake into cells. Further research is needed to determine valine’s role in a BCAA supplement. Supplementing BCAAs prevents a serum decline in BCAAs, which occurs during exercise. A serum decline would normally cause a tryptophan influx into the brain, followed by serotonin production, which causes fatigue.

BCAAs are important to ingest on a daily basis, but many protein sources, such as meat and eggs, already provide BCAAS. Supplementation is unnecessary for people with a sufficiently high protein intake (1-1.5g/kg a day or more).

http://examine.com/supplements/Branc...n+Amino+Acids/

[BeauFlexington]

Likewise, Lyle McDonald:

"if sufficient dietary protein is being consumed ..., additional BCAA is unnecessary and will have little to no effect. In most studies where BCAA had a benefit, it was on a background of inadequate protein intake"

http://www.bodyrecomposition.com/mus...s-part-2.html/

[Reza2kn]

Let's take an example : Pre-workout Leucine Consumption Is Detrimental to Muscle Growth

First of all, lets just point out how fcking ridiculous this is. AA are basic components of protein. In other words, protein is like a chain of AA. It's like saying "eating protein pre-work out is detrimental to muscle growth".

The author play with the word quite well. "the consumption of leucine before training seems to diminish muscular performance." Without references, of course. In other words, his claim has never been supported by scientific studies. Weak argument if you ask me.

Then, he goes on explaining why leucine could be detrimental to anabolic response when consumed pre-workout. His arguments to explain why leucine SEEMS to diminish muscular performance : it mitigates glycogen conversion, insulin-signaling desensitization and inhibitation of dopamine production. Let's see why his arguments are **** :
Glycogen conversion : His reference , "Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise".
Insulin : His reference, "Role of dietary proteins and amino acids in the pathogenesis of insulin resistance" and "A branched-chain amino acid-related metabolic signature that differentiates obese and lean humans and contributes to insulin resistance"
Dopamine : His reference, "Oral branched-chain amino acid supplements that reduce brain serotonin during exercise in rats also lower brain catecholamines"

So, his whole argumentation is based on unrelated studies. He goes on saying leucine prework out mitigates glycogen conversion, but he cites an article that studied post work out protein synthesis (completly unrelated to his argument). His insulin desentisation is also bull****. Pathogenic insulin resistance and obese people can not be compare to average lifters. It is completely unrelated, again. Then, his dopamine argument is based on an article done on rats. Once again, it means jack ****. EVEN if all his arguments were true, it doesnt mean leucine pre work out is detrimental to muscle growth. All the biomechanism he talked about might happen for real, but leucine pre work out can still has positive effect on muscle growth when consume pre work out. I mean, even if there is negative effects to pre work-out leucine, there might have much more positive effect. So, in the end, pre work out leucine can be a very very good thing (in spite of some negative effects). It's like saying "we shouldnt drive car, because some people die in car crash".

Also, his whole article is the same. Total bull****.

THANK YOU MAN! Just THANK YOU!!

I was struggling with another article from this guy ( Michael J. Rudolph, Ph.D ) and It just didn't make any sense! SEEMS like most of his works are full-on bull**** cereal

His whole idea of "leucine prework out is bad, hmm kay" is wrong !!

Also, I DIED Laughing @ this )))

Good Luck

[Antrozous]

I find it difficult lol. I usually need to eat two full meals w/ lots of protein and carbs before training well.

[melDorado]

Why would you want to wake up, skip breakfast and go training? You haven't eaten since before you slept, whatever hour that is.

I know! I've never got this training fasted thing, what's it about? Can't do **** in the gym without my bellyful of oatmeal milk and coffee...