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BCAA and light food to eat before a Crossfit

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  • BCAA and light food to eat before a Crossfit

    I like doing crossfit at around 6:30 am in the morning since it makes my energy levels about normal. wake up at 5:45 and probably should immediately start drinking water. Should I eat anything besides a small apple and some bcaa powder? The bcaa powder tastes nasty without some sort of strong flavor to hide it, open to suggestions on that. According to martin berhan at leangains, you should take the 10g bcaa before and after a workout.
    My journal where I attempt to overcome Chrohns and make good food as well

  • #2
    That doesn't seem like much time to go from being dead asleep to pushing your body into overdrive. I know my energy levels would seriously suffer if I didn't give my body a chance to actually fully wake up.

    Completely unrelated to your question and most likely completely unhelpful, but there ya go.

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    • #3
      Coffee!
      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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      • #4
        Are you looking for energy?

        BCAAs are NOT meant to give you an energy boost at all. Martin recommends them only for fasted trainees (as you would be) but for other purposes (protein synthesis, preventing catabolism, etc) and an apple probably wouldn’t do much towards energy either.

        I would make sure to eat well the previous night, maybe with good primal carbs to ensure plenty of glycogen going into the workout. I’ve never done crossfit though but whenever I lift or sprint in the morning (fasted) I feel good and strong. I take BCAA for what it’s worth.

        To second what Tfarny said, coffee with some coconut oil might give you a nice boost.
        I used to seriously post here, now I prefer to troll.

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        • #5
          You actually have a problem if you try to mix the BCAAs with anything containing water since they are hydrophobic and tend to clump and float around. I would be curious about melting some coconut oil, dissolving the BCAAs in there, letting it cool, and then eating the result ( maybe use an ice cube tray to reform the BCAA nuggets? ). This seems like a bit of overkill to me though.

          Just get yourself a capsule machine and some empty gelcaps. Fill them with your BCAA powder and then just down a fistful with water ( size 0 gelcaps are about 500 mg so you would need to take 20 for your 10 g. ). This is what I do, and it is certainly better than trying to deal with the taste.

          As an aside, despite what Martin says, studies show that BCAA ingestion before a workout does not affect muscle protein synthesis. After a workout, however, they are indeed beneficial. You also need to be aware that BCAAs are quite insulinogenic, which is not something that you want prior to working out. Again, after a workout, when you have depleted muscle glycogen and muscles are insulin sensitive, it's ok.

          -PK
          My blog : cogitoergoedo.com

          Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

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          • #6
            strom: I wouldn't bother with eating a huge breakfast. I think it's better to eat most of your calories post-workout.

            pklopp: Do you have links or studies? I've been taking BCAA pre-workout and just eating post- but if you have evidence that this isn't the best idea, I'd like to see it. Thanks

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            • #7
              Originally posted by pklopp View Post
              You actually have a problem if you try to mix the BCAAs with anything containing water since they are hydrophobic and tend to clump and float around. I would be curious about melting some coconut oil, dissolving the BCAAs in there, letting it cool, and then eating the result ( maybe use an ice cube tray to reform the BCAA nuggets? ). This seems like a bit of overkill to me though.

              Just get yourself a capsule machine and some empty gelcaps. Fill them with your BCAA powder and then just down a fistful with water ( size 0 gelcaps are about 500 mg so you would need to take 20 for your 10 g. ). This is what I do, and it is certainly better than trying to deal with the taste.

              As an aside, despite what Martin says, studies show that BCAA ingestion before a workout does not affect muscle protein synthesis. After a workout, however, they are indeed beneficial. You also need to be aware that BCAAs are quite insulinogenic, which is not something that you want prior to working out. Again, after a workout, when you have depleted muscle glycogen and muscles are insulin sensitive, it's ok.

              -PK
              20 gel caps? sounds like a butt-load when I can just chug half a glass for my 10g.
              I used to seriously post here, now I prefer to troll.

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              • #8
                I do eat post workout. Would vomit if I ate more than say an apple and some nuts pre workout if at all. Biggest issue I had last time was not being hydrated enough so I could only do about half of the workout. Warmup was pretty rediculous too, but I got that done.

                having london broil and latkes tonight.
                My journal where I attempt to overcome Chrohns and make good food as well

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                • #9
                  Its more for recovery. Had some orange juice mixed with coconut milk (light) for some energy. Hope it works.
                  My journal where I attempt to overcome Chrohns and make good food as well

                  Comment


                  • #10
                    I take this approach:

                    http://scottabel.blogspot.com/2010/1...caas-save.html

                    Comment


                    • #11
                      Originally posted by chickenbackside View Post
                      Too add to that: http://www.mindandmuscle.net/article...CAA-roundtable

                      All interviewed (including Martin Berkham of Leangains) said it was not needed if you ate enough animal proteins which most around here do. I'd have to re-read it but I'm not sure if they said a lot more protein than the average person.

                      I found that actually at the Leangains website, where Martin still retained that his comment in that interview was meant for regular people, not fasters, and especially not fasters that train in the fasted state IN THE MORNINGS. He still holds that BCAA will optimize results in such individuals (like me) in a protein synthesis + halting catabolism type of way. Both of those terms though are heavy "bodybuilding" type of things that may just be more neurotic behavior from such a culture than anything else. Like eating every 2 hours so your muscles don't catabolize, we all know that's not true.

                      Once I'm done with mine, which should be in short weeks, I'm going to go 100% natural and see what happens. As it stands the ONLY supplement I take is BCAA. Haven't touched whey powder in a long while. Surprised to see why doesn't ever get a bad rap though, theoretically we're all getting enough protein so why bother?
                      I used to seriously post here, now I prefer to troll.

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                      • #12
                        So ditch the egg protein too? Can't use whey since I'm dairy free.
                        My journal where I attempt to overcome Chrohns and make good food as well

                        Comment


                        • #13
                          Originally posted by iniQuity View Post
                          Too add to that: http://www.mindandmuscle.net/article...CAA-roundtable

                          All interviewed (including Martin Berkham of Leangains) said it was not needed if you ate enough animal proteins which most around here do. I'd have to re-read it but I'm not sure if they said a lot more protein than the average person.

                          I found that actually at the Leangains website, where Martin still retained that his comment in that interview was meant for regular people, not fasters, and especially not fasters that train in the fasted state IN THE MORNINGS. He still holds that BCAA will optimize results in such individuals (like me) in a protein synthesis + halting catabolism type of way. Both of those terms though are heavy "bodybuilding" type of things that may just be more neurotic behavior from such a culture than anything else. Like eating every 2 hours so your muscles don't catabolize, we all know that's not true.

                          Once I'm done with mine, which should be in short weeks, I'm going to go 100% natural and see what happens. As it stands the ONLY supplement I take is BCAA. Haven't touched whey powder in a long while. Surprised to see why doesn't ever get a bad rap though, theoretically we're all getting enough protein so why bother?
                          I personally have nothing against BCAA's really, and you're absolutely right that it depends on the individual.
                          For me, I eat 1.5-2 pounds of grassfed ribeye and veggies on most days in 1 meal (yup, I only eat once a day at dinner). Train around noon fasted (I'll puke if I eat before training). Then fast some more til dinner time (not hungry at all after training). I came to adopt this approach simply by listening to my body.

                          So far, I'm over the moon with the results in terms of body comp/appearance, strength and health, and I guess thats what counts at the end of the day.

                          Comment


                          • #14
                            Originally posted by chickenbackside View Post
                            I personally have nothing against BCAA's really, and you're absolutely right that it depends on the individual.
                            For me, I eat 1.5-2 pounds of grassfed ribeye and veggies on most days in 1 meal (yup, I only eat once a day at dinner). Train around noon fasted (I'll puke if I eat before training). Then fast some more til dinner time (not hungry at all after training). I came to adopt this approach simply by listening to my body.

                            So far, I'm over the moon with the results in terms of body comp/appearance, strength and health, and I guess thats what counts at the end of the day.
                            I found eating this way was too tough for me and I like breaking fast at 1pm better. I wish I could eat GF ribeye daily though, delicious!
                            I used to seriously post here, now I prefer to troll.

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                            • #15
                              Originally posted by strom View Post
                              So ditch the egg protein too? Can't use whey since I'm dairy free.
                              You don't have to do anything just cus we say so. Finish what you got then if you want try a "I just eat a lot of meat" approach to protein supplementation.
                              I used to seriously post here, now I prefer to troll.

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