0

votes

Input and/or evidence on BCAA/Fasting, please?

Answered on August 19, 2014
Created December 14, 2012 at 2:16 AM

Hey fellow PH'rs, Have a couple quick questions. To make a long story short, due to college finals and holidays and various family events, I have taken up the Body By Science workout protocol to increase strength/conditioning with minimal time before I start up BJJ again. I've started LeanGains fasting, and I also eat Low Carb (40-80g a day), and BBS workout protocol seems to largely deplete glycogen stores. My questions: - BCAA's: Since I eat low-carb, would it be wise to use BCAA's before working out even if not fasted? What dosage? Would it be possible to use like 5-10g pre, then 5-10g intra, and 5-10 post?

-BCAA's on off days: Should I consume any BCAA's on the 3-4 days i'm not training?

-24hr fast & BCAA's/MCT's: If i'm fasting 16-18hrs a day is it even worth it to do a 24hr fast once a week or maybe bi-weekly? and if so, can I take and BCAA's and/or MCT's/Coconut Oil to increase fat burning/prevent hunger/prevent catabolism

Thanks for any input!

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 28, 2012
at 11:46 AM

@BigPapa That would work, but keep in mind that the mechanism here is insulin, and that both whey and BCAA will cause insulin to rise in a dose dependent manner. The one downside of this when fasting is that autophagy will stop - I'm less worried about slowing down fat loss when fasting as autophagy is a far more important, beneficial mechanism. But, as long as you're not consuming BCAA/whey all day long, it's fine, autophagy (and fat loss) will happen, and your muscles will not get catabolized (not that they would in such a short time.)

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 14, 2012
at 04:58 PM

Yeah definitely include those carbs, I guess I'm wondering why you're so strict about staying SO low carb with that type of workout routine? Are you currently at a good body weight?

443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 09:10 AM

I have heard about it, unfortunately have not delved into it. Tight on money right now so I can either purchase various books (Max Muscle, Min fat- Ori) or pay for school and dietary needs (no one in family follows paleo/primal eating). Would you be able to elaborate on what "work" you'd be referring to, or offer any insight based off your interpretation of his work? Thanks!

443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 08:37 AM

Thank you, although I'am aware of that specific portion of Martin's protocol. I'm just wondering since I'm most likely bordering carb depletion, if it would be of benefit to ingest BCAA's or a large amount of Whey directly before lifting as well as post, possibly even intra. thanks though.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 08:36 AM

Thanks for the answer. Follow up question then: would it be wise to do some sort of carb refeed once a week? idk if you've tried the BBS protocol but it's exhausting and with low carbing i'm fine but directly post workout I'm COMPLETELY exhausted, weak almost. I also believe IF would eat away at glycogen, at least liver glycogen, therefore I'm borderline ketogenic, no? If so, should i ramp up calories as well, eating at 2k a day then maybe go 2.5k @ 200-250 carbs? thanks for the response.

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

3 Answers

1
64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 14, 2012
at 03:17 AM

Depends on your goals and your current condition. Low carb + 16h fasting + occasional 24h fasts + Body by science + college classes/finals seems like a recipe for way too much stress on your body.

I wouldn't worry about a 24h fast, most of the benefits of fasting will be hd during your typical 16h fasts, especially if you're young and healthy. I don't see a need for BCAAs on off days, especially if it's during your fast because they negates a small portion of the benefits of the fast.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 14, 2012
at 04:58 PM

Yeah definitely include those carbs, I guess I'm wondering why you're so strict about staying SO low carb with that type of workout routine? Are you currently at a good body weight?

443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 08:36 AM

Thanks for the answer. Follow up question then: would it be wise to do some sort of carb refeed once a week? idk if you've tried the BBS protocol but it's exhausting and with low carbing i'm fine but directly post workout I'm COMPLETELY exhausted, weak almost. I also believe IF would eat away at glycogen, at least liver glycogen, therefore I'm borderline ketogenic, no? If so, should i ramp up calories as well, eating at 2k a day then maybe go 2.5k @ 200-250 carbs? thanks for the response.

0
3089dd0b9a8f1d24f1b08d6cc3ca84e3

(363)

on December 14, 2012
at 08:52 AM

Have u ever looked into Ori Hofmeklers work ???

443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 09:10 AM

I have heard about it, unfortunately have not delved into it. Tight on money right now so I can either purchase various books (Max Muscle, Min fat- Ori) or pay for school and dietary needs (no one in family follows paleo/primal eating). Would you be able to elaborate on what "work" you'd be referring to, or offer any insight based off your interpretation of his work? Thanks!

0
5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on December 14, 2012
at 04:21 AM

AFAIK Martin recommends 10g about 10 minutes before a workout when you have been fasting.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 08:37 AM

Thank you, although I'am aware of that specific portion of Martin's protocol. I'm just wondering since I'm most likely bordering carb depletion, if it would be of benefit to ingest BCAA's or a large amount of Whey directly before lifting as well as post, possibly even intra. thanks though.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 28, 2012
at 11:46 AM

@BigPapa That would work, but keep in mind that the mechanism here is insulin, and that both whey and BCAA will cause insulin to rise in a dose dependent manner. The one downside of this when fasting is that autophagy will stop - I'm less worried about slowing down fat loss when fasting as autophagy is a far more important, beneficial mechanism. But, as long as you're not consuming BCAA/whey all day long, it's fine, autophagy (and fat loss) will happen, and your muscles will not get catabolized (not that they would in such a short time.)

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!