First of all, remember the initial question, which was side effects of BCAA. his body is telling him something is wrong. It's generally a good idea to listen to one's own body. All I did was provide a research study to explain why he might be feeling what he is feeling.
Secondly, it is really too bad that you didn't read the study I cited. You went ahead and tried to critique it, merely from reading the TITLE. The point of the study is to START with the premise/finding that whey is insulinogenic, and then they tested individual component amino acids and combinations of amino acids. If you are going to mount a critique, please read the study you are critiquing.
Thirdly, while I cited one of the most recent studies that show BCAAs spike insulin, it is not the only one. There are many many studies showing the same going back years. And if you think about it, it isn't a surprising finding: BCAAs signal the body that it is being fed and ought ought to shuttle nutrients into muscle and liver cells. That's the point of insulin.
Forthly, it is legitimate to ask what studies there are for IF methodologies. When I find his research citations for his ideas, there are significant differences between what HE recommends and what the study protocol actually uses.
Fifthly, I also read all the testimonials on his site. So out of a bunch of guys who used his system or a related one to diet for competition, how many are not on the site, who failed to show lean muscle gains? Is there any objective data? Any control subjects? Any third party verification or peer review?
I'm glad using his system worked for you. Truly! But until we do a controlled study, or at least until we have dozens of guys trying it versus other methods and reporting what they find, we can't know how widespread his ideas can be.
MuchMoreThanMuscle saidHey, I do the same.
What I want to know is, are you immediately eating a protein and simple carbohydrate meal (or protein/carbohydrate drink) after your workout?
Don't hesitate to consume something after your fasted workout. You really need to eat something very soon or you will crash. I know this firsthand because I follow this principle from leangains.com. If I go more than a half hour without eating anything after my workout, I start to crash. Especially when I do leg day. That is a really taxing workout.
It's really helped me lean out.
Bring your meal with you or bring your protein/carbohydrate drink with you and consume it after you're done with your workout.
I think if you do this you will do great.
Not to be disrespectful but I don't find this abstract to be valid:
This study above is using whey protein powder. Plus we don't know all the ingredients in the whey protein, they are not provided. Does it have any sugar? Does it have any artificial sweeteners?
That study above is to observe the effect of whey protein powder. Not BCAA. BCAA are different in that they are predigested proteins and all your body has to do is absorb them. No digestion is required. Foods that require digestion are going to elicit many more bodily responses as opposed to predigested proteins (like BCAA). The same can be said for glucose. There could be an insulin spike if you are consuming something with artificial sweeteners. It has long been the debate that your body cannot tell the difference between real and synthetic sweeteners. If you have any doubts, just observe all the people who drink diet sodas in excess. It's not really helping their weight loss goals.
Lastly, I hope you're following the workout protocol from leangains.com in order to support your fasted state. His workouts only require you to workout with two to three exercises at two sets each at no more than five reps each. If you can do five reps, the weight is to light and you need to go heavier. If you are following a workout that is an hour long (or longer) or has more volume than his suggested program you will indeed crash.
His approach is a system that you really shouldn't alter too much. I spend no more than three days in the gym and my workouts are roughly twenty-five minutes.