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> BCAA & Fasted Cardio – What’s The Connection?

BCAA & Fasted Cardio – What’s The Connection?

is bcaa good for fasted cardio

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icture this: You step onto the treadmill before breakfast, and your body is still in a fasted state, no pre-workout meal, no energy snacks for a quick boost, just your workout, and the kick of the raw metabolic effect of fasted cardio.

Fitness fanatics, athletes, and even some celebrities swear by it - but is it a fat loss miracle, or just a sensationalized fitness myth? Some say it boosts fat burning, others say there is a risk of losing muscle by training fasted - so what does science say and, much more importantly, how can you maximize the results, if you decide to train fasted?

In this blog, we will look deeper into the physiological effects of performing fasted cardio, identify its possible benefits and dangers, and detail how you can plan to maximise benefits for real results!

Before delving straight into the fasted cardio, let’s talk about the key player, BCAA…   

Also Read: Can BCAA Help With Weight Loss?

What Exactly Are BCAA?

fasted cardio workout

BCAAs, Branched Chain Amino Acids, are a group of three essential amino acids that you cannot synthesize: Leucine, Isoleucine, and Valine. Each one has a unique purpose in maintaining your muscle health. After you exercise, Leucine is a critical amino acid for muscle building and repair, Isoleucine aids your body in balancing blood sugar and managing your energy levels, and Valine serves in preventing muscle wasting and preserves endurance during extensive exercise, bringing it all together in one neat little package.

BCAAs are a large portion of your muscle, as well as being essential amino acids that you cannot produce on your own, you need to acquire them through food or dietary supplements. What is unique about BCAAs is that your muscles can immediately absorb them. They do not require the digestion a lot of the other amino acids require before they are available to your muscle tissue.

Also Read: BCAA Vs Creatine 

Understanding Fasted-State Cardio

is bcaa suitable for fasted cardio workouts

‘Fasted Cardio’ simply means doing cardio in a fasted state. We’ll explain it clearly to you: Fasted Cardio is all about doing aerobic exercise when your stomach is empty, usually after a night of sleep, or several hours without eating. The idea behind this is, that when your body is in a fasted state, it has lower glycogen levels, which encourages it to tap into fat stores as its main energy source instead of relying on the carbohydrates that are usually on hand.  

Potential Benefits of Fasted-State Cardio:  

1.  May Boost Fat Burning

Exercising on an empty stomach may increase the rate of fat oxidation, which means your body taps into fat stores for energy. 

2.  Can Improve Insulin Sensitivity  
Cardio workouts in a fasted state may improve insulin sensitivity, which means your body can regulate blood sugar levels efficiently. 

3.  May Enhance Endurance
Fasted-state cardio may enhance fat utilization efficiently and boost endurance.

4. More Convenient For Some People
Some people prefer doing cardio first thing in the morning when there’s no digestive load.

Also Read: Myths Vs Facts on BCAA

Potential Downsides of Fasted-State Cardio:

1.  May Lead to Muscle Breakdown
Not having proper nutrition, and engaging in fasted cardio could lead to muscle loss, as there are chances of using muscle protein for energy.

2.  May Cause Fatigue & Lower Workout Performance
Fasted-state cardio can lead to reduced energy levels and muscle fatigue, leading to decreased performance.

3.  Can Lead to Increased Hunger & Not Suitable for Strength Training
Fasted-state workouts can sometimes lead to excessive hunger and overeating later in the day which may ruin your fat-loss aim. Strength training relies on glycogen stores for optimal performance and hence doing it in a fasted state is not ideal. 

The Science Behind BCAA & Fasted Cardio

As explained to you earlier, fasted cardio occurs in the state of depleted glycogen stores. A metabolic shift occurs in the body when you work in a fasted state. Insulin levels go low in the body, which encourages fat oxidation. Moreover, with depleted glycogen stores, your body taps into stored fat for energy. As there won’t be readily available amino acids, your body may start breaking down muscle proteins for energy. 

Let’s now understand the role of BCAA in this scenario:

1.  BCAA Preserve Muscle During Fasted Workouts 
BCAA are action-type amino acids, soon after you consume them, they head to action. Leucine triggers the muscle protein synthesis pathway and helps preserve muscle mass. As per studies, BCAA supplementation during workouts can reduce muscle damage and muscle soreness, making it a valuable tool for those who do fasted-state cardio.

2.   Reduced Fatigue and Improved Performance
Cardio in a fasted state is like running an engine on no fuel, it has run on reserve mode, which means you have low energy levels. BCAA can serve as an alternate source of energy during workouts by preserving glycogen stores. By preventing the entry of tryptophan into the brain, BCAA helps delay fatigue which in turn contributes to improved endurance.

3. Faster Recovery Post-Workout
Fasted cardio can leave you feeling drained, but BCAAs may speed up recovery. Research indicates that BCAAs decrease muscle damage from exercise, reducing post-workout soreness and helping you bounce back faster for your next session.

4.  Supports for Muscle Growth
By delaying fatigue and supporting muscle growth, BCAA helps trigger muscle protein synthesis and maintains lean muscle mass while still benefitting from fasting-induced fat oxidation.

Also Read: Do Beginners Need BCAA?

Are BCAA Necessary For Fasted Cardio?

benefits of bcaa

You just learnt how BCAA may support you if you use it during fasted-state cardio, if you’re still thinking, are they needed for fasted cardio, then here’s our honest answer:

BCAA are zero-calorie supplements which no doubt offer clear benefits but you must remember no supplement is a magic bullet. If you are a solid bodybuilder, an athlete or someone serious about workouts and if your daily protein intake is high (say for example, 1.6g to 2g per Kg of body weight), your body will have enough amino acids to support short-duration cardio workouts.

If you are a normal fitness freak or gym enthusiast or someone who wants to reduce fat, your protein intake in a day is average, and you engage in a long-duration cardio workout, that’s when BCAA can serve as a shield.

BCAA can give you an advantage during fasted-state cardio workouts by protecting your muscles and boosting your performance. BCAA supplementation is particularly beneficial if you train in a calorie-deficit state or if your protein intake is low. Moreover, it is more convenient to sip BCAA during workouts than to consume a protein shake on an empty stomach. 

Also Read: EAA Vs BCAA – Which One Is The Best?

How to Use BCAA For Fasted-State Cardio?

ATOM BCAA supplement

1.  Choose a High-Quality BCAA Supplement

Choose BCAA supplements from a reputable, trustworthy brand. Your BCAA supplement should contain leucine, isoleucine, and valine in a 2:1:1 ratio. Look for supplements with no added sugar, filler, or additives.

2.  Time Your BCAA

Consume 5-10g of BCAA 20 minutes before or during your fasted-state cardio workouts. Taking BCAA intra-workout can provide a steady supply of the key amino acids to your muscles, preventing muscle breakdown.

3.  Pair Your Supplement with Balanced Diet & Hydration

You may be doing fasted-state cardio and never forget to eat a balanced diet which contains all the macronutrients. No supplement will work like magic without a proper diet and optimal hydration.

Also Read: Mistakes You Make While Taking BCAA

Who Should Use BCAAs for Fasted Cardio?

BCAAs are particularly useful for:

·  Beginners training in a fasted state for 45+ minutes.

·  Those in a calorie deficit or on a low-protein diet.

·  Athletes aiming to preserve muscle while maximizing fat loss.

·  Individuals who experience fatigue or soreness during fasted workouts.

 

Fasted Cardio can burn fat, but with BCAA in your system, it won’t burn muscle too…

Power your fasted workouts with BCAA and turn every drop of sweat into progress…

 

Also Read: BCAA + Whey Protein = Muscle Gains

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Reference:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4241904/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5295061/



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