BCAA’s for Fasted Training


I received a sample of xTend BCAA’s for the purpose of this review. This post may contain affiliate links.  The opinions expressed herein are 100% my own.


I train fasted – everyday.

What does that mean?

This means that I am at least 8 hours from my last meal when I train in the morning – and most times more.  This morning, I am 32-hours fasted.  This means that my last meal was completed 32-hours ago!

I feel fantastic!  I feel fit, I feel strong, I feel like I can take on the world!

I have some rules when I train fasted.

  1.  Always wear clothes that do not match, even when going to the gym.  First and foremost, I’m always myself.  My hair is uncombed and flying, my clothes don’t match because I get them out at 4 in the morning when I ‘m still half asleep.
  2. Take time to enjoy. I love training while being heavily fasted.  I get a high that’s unlike anything else.
  3. Always sip on BCAA’s.


What are BCAA’s?

BCAA stands for Branched Chain Amino Acids.  They are made up of L-Leucine, L-Valine, L-Isoleucine, L-Alanine, and L-Glutamine.  Amino acids are building blocks for proteins.  BCAA’s support muscle growth, recovery while fasted training. 

Steady state cardio is a muscle killer.  But I’m training for a fun run and I want to complete the 5K in under 30-minutes, so I need to train for endurance. 

This means that I steady-state run for 30 minutes once a week, and add one more cardio day to help with endurance.  The other days, I’m weight and resistance training.

I just finished a reverse diet and built a lot of muscle that I want to preserve.  So I sip on BCAA’s during my fasted training sessions.  In combination with a whole food and higher protein regimen, it helps me to preserve the muscle that I have built – which is normally easily lost when doing steady state cardio.


Recommended BCAA’s

You need to get BCAA’s that don’t have any calories or carbs so that they won’t break a fast. 

Two that I have tried and liked.



This one is good because it also includes electrolytes!  Being that I practice ultra-low carbohydrate living, it’s important that I maintain an adequate electrolyte balance.

BEWARE: The fruit punch flavor is awful.  It tastes like cough syrup.  I would recommend that you opt for another flavor.



AminoX is my jam!  I like all he flavors, but my favorite are grape and strawberry orange!  I mix up one scoop in 20-24-ounces of water.  Sometimes with ice, depending how I feel.  It’s a good experience.

I make sure to sip it so that it lasts through the entire workout.  I don’t gulp it down.


What are the benefits of fasted training?

Fat loss!  WOOT!

As stated above, for fat loss it’s best to keep the cardio to a minimum and weight and resistance train 3-5 times a week. 

For me, it’s 2 days of cardio (interspersed) and 4 days of weight/resistance training.  After the run, I will bring it back to one day of cardio.

I do get cardio on my weight and resistance days as I incorporate short tabata sections between my weight sets.  So I will do two body parts, then do a 10-minute jump rope tabata (10 moves, 20-seconds on and 10-seconds off) which is repeated twice.

Then I might do a treadmill interval run or rowing machine intervals.

HIIT is the best way to do cardio, preserve muscle and increase fat loss.



Do you have questions about my training or nutrition regimen?  Or are you interested in starting your journey down the scale?


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About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

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