BCAA vs Whey for IF

[tha_Waco_kid]

According to the Lean Gains site, he says that Whey seems to be an acceptable supplemtn in replacement of BCAA (Xtend for example), if you are training while fasted.

My main question is - if this is during the fast, you are not supposed to have any calories. The Xtend BCAA has zero calories, and whey powder definitely has some calories. (mine has 120 cals per serving)

Will the calories in the whey be counterproductive to the IF approach?

Thanks!

 

[Youngncurious]

Are you talking before your workout?

 

[tha_Waco_kid]

Are you talking before your workout?

Yes, I will be working out while fasted, in the AM. Would take BCAA's before and after, and I was wondering about Whey as a substitute for that (since I have loads of it on hand at all times).

 

[chewyxrage]

I would stick with BCAA's instead of whey. Whey isn't 100% BCAA, it's usually something like 25%. So in order to get all the BCAA that Lean Gains recommends (10g every two hours upon waking until the feed phase if you train AM fasted) you would need to drink several servings of whey equaling a few hundred calories. That isn't fasting. Save the whey for other meals. I use it in a shake w/ banana, natty peanut butter, etc. in my first big meal.

 

[Youngncurious]

^yes listen to him. The bcaa's pre workout will also preserve muscle mass during the fast. Dave the whey for throughout the day

 

[tha_Waco_kid]

Thanks guys - I was hesitant to use Whey due to the cals even though Mr IF from lean gains blog says it is a serviceable replacement.

BCAA's on the way as we speak, I'm doing this one by the book.

 

[chewyxrage]

Thanks guys - I was hesitant to use Whey due to the cals even though Mr IF from lean gains blog says it is a serviceable replacement.

BCAA's on the way as we speak, I'm doing this one by the book.

Good call. I read this awhile back on the LG site. He doesn't recommend to use whey as a BCAA replacement.

BCAA vs whey

What's all this fuss about BCAA and could we not use another protein source such as whey protein? Strictly speaking, no. BCAA contains the three major amino acids intimately involved in activating muscle protein synthesis, including leucine which is the key player. Whey protein contains 25% BCAA. Other high-quality protein sources, such as meat, contain 17-18% BCAA. To get an equivalent amount of BCAAs into circulation during the fasted state would require 120-180 g protein from these sources. That's more than 500 calories (120 g protein plus tag-along carbs and fat), which is not far from a medium sized meal.

With BCAAs we are getting maximal benefits with regards to muscle protein synthesis for a minimal caloric load. The latter point being important to maintain the fasted state and to allow for a liberal 8-hour feeding window later in the day.

Source: Early Morning Fasted Training | Intermittent fasting diet for fat loss, muscle gain and health

 

[Buildingup24]

Yeh they whey won't work. You can buy bulk BCAA n some flavoring- cheaper than xtend.

 

[chewyxrage]

Yeh they whey won't work. You can buy bulk BCAA n some flavoring- cheaper than xtend.

Where do you buy bulk BCAA from? Xtend is a little pricey....

 

[RickRock13]

Anything with caloric content over about 50kcal will break your fast, so whey is not good to take during your fast. I've been doing IF a long time now and know most of the logistics of it pretty well.

The part in the lean gains site where Martin Berkhan says whey is an acceptable replacement for BCAAs, concerns those that are training during their feeding window and not those training fasted.