hey there.

first of all, I just want to ask everyone to please not hijack the thread. A lot of you have been answering questions FOR me lately...and it really is not necessary. Thanks for trying to help out though


secondly..as for your protein shake

FOR POST WORKOUT ONLY -

1. Now! 100% Whey Isolate
2. Natures Best Isopure
3. Optimum Nutrition 100% whey protein isolate

Add fruit or dextrose/waxy maize

FOR ALL OTHER PROTEIN SHAKES (MEAL REPLACEMENT)

1. Cytogainer (if bulking)
2. MuscleMilk + Now! 100% Whey Isolate (1 scoop of each + fruit if cutting)
3. Myoplex MRP (if bulking)

I'm planning on starting to run in the morning before breakfast, and I'm going to start taking BCAA's (I know I should've been taking already), and I was wondering how many Grams to take before I go out running.
Thanks

the usual advice with the bcaa's is for under 200 lbs take 2-3g for every 45 mins of training (before, during and after).

so example... for a 170 lb man doing 2 hours of exercise -

3g before exercise
2g after 45 mins of exercise
2g after next 45 mins of exercise
3g after exercise is completed

so for his question, 3 g's before then go for a 45 minute jog, then take 3 more or 2?

well is there any truth to it that to actually get good effects from bcaa's while bulking you have to take alottt of em?

for a 45 min jog

3g before

3g after

2g incriments are only used every 45 mins DURING exercise. post/pre is always 3g

yes. they prevent muscle catabolism. they are highly advised for both bulking and cutting.

BCAA's throughout the day (I like to use capsules - but powder is fine) - are very beneficial.

try them between meals, before/during/after workouts, and before bed.

Hey Raynor , what do i take after doing a 20 min hiit cardio session? i usually have 4 egg whites and an orange.. i do cardio hiit 20 min 3 times a week..

[IMG]http://grigordimitrov.net/roger-federer-macau.jpg[IMG]

the best idea is to take 3g bcaa before and 2 g after, then follow up with 4 egg whites and a banana or a grapefruit. The banana has the potassium you need to replenish post-HIIT, and the egg whites are a good source of quick protein to help prevent catabolism. The bcaa's will of course help.