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https://www.ergo-log.com/touch-of-caffei ... ctive.html

"If you make sure your muscle cells get enough amino acids before, during or after your workout, you'll build up strength and muscle mass faster. You can probably make your pre- and post-workout nutrition even more effective if you add a small amount of caffeine. We deduce this from a Dutch study published almost fifteen years ago in the Journal of Applied Physiology...."

Burn It Up + MPS is a favorite...

RobRegish wrote:https://www.ergo-log.com/touch-of-caffei ... ctive.html

"If you make sure your muscle cells get enough amino acids before, during or after your workout, you'll build up strength and muscle mass faster. You can probably make your pre- and post-workout nutrition even more effective if you add a small amount of caffeine. We deduce this from a Dutch study published almost fifteen years ago in the Journal of Applied Physiology...."

Burn It Up + MPS is a favorite...

Hey Coach,

I also follow John Kiefer, the author of Carb Backloading, and he also recommends caffeine in his pre and post workout cocktails. Traditionally, I have taken BCAA's with every workout, cause that's what the "big boys" do. In BP 2.0, you recommend "cycling" BCAA's for max muscle gain. By following the protocol, I may or may not be consuming BCAA's on my workout days. Can you explain how I'm gaining max muscle if the "off" period falls on workout days. Or should I just stick with consuming them every workout. You remember my odd schedule of 4 on 4 off right?

LJ

I know Rob's going to weigh in on this, but in the meantime...

To stimulate muscle growth, the body needs all 9 essential aminos. The problem with BCAA's is it's only providing 3 of the EAA's.

Try this: on workout days use whey protein or EAA's (NOW brand, Nothing better than MassPro Synthagen). Take 1/3 before, 1/3 during, 1/3 after. Check out things like "The Drink" on Rob's website. The complete protein in whey will be broken down into EAAs. MPS has all the fre-form EAAs ready to go straight to the bloodstream.

On off days, take your BCAAs as per the protocol in BP2.0. The excess aminos in the bloodstream make the body think there's excess muscle breakdown, which encourages an anti-catabolic response. You'll feel like you're taking a lot, but a lot are needed for this to be effective.

Thanks for the assist big man..

On days you're NOT using BCAA's and training, you ARE taking EAA's (hopefully Synthagen, LOL) in and around the workout. And yes, I remember that 4 on/off schedule.

Don't think I could do it!

RobRegish wrote:Thanks for the assist big man..

On days you're NOT using BCAA's and training, you ARE taking EAA's (hopefully Synthagen, LOL) in and around the workout. And yes, I remember that 4 on/off schedule.

Don't think I could do it!

The 4 days I'm not training, I'm consuming BCAA's AND Synthagen (3-3-3). On my wworkout days, I'm consuming Synthagen around my blueprint workout (5-5-5). Or should I save the synthagen for my Hypertrophy workout later that evening?

LJ

p.s...I just listened to the weekly Blueprint Power Hour so expect an email

walkerl60 wrote: The 4 days I'm not training, I'm consuming BCAA's AND Synthagen (3-3-3). On my wworkout days, I'm consuming Synthagen around my blueprint workout (5-5-5). Or should I save the synthagen for my Hypertrophy workout later that evening?

I'd use Synthagen immediately before your 3 highest carb meals, and the BCAA's between meals.

For your other question, I'm not sure the best answer. I'll let those more knowledgable than me weigh in....