So I was reading in Scrawny to Brawny (for kicks haha) and I saw their recommendation for a PWO shake was
.8g/kg carbs.4g/kg protein3-5 g BCAA3g Glutamine3g DL-PA
So here's what I want to know. My protein powder contains 5g BCAA per scoop, 3.7g Glutamine and 1g DL-PA, and its just whey protein isolate. So, does that mean all I really need to add is about 2g DL-PA? Because it seems excessive to add those extra BCAA/Glutamine on top if I already meet those requirements....
I don't know what Berardi actually meant, but I would assume he was suggesting to add an EXTRA 3-5 g BCAAs & Glutamine. I would imagine that he knows that all whey proteins contain a decent serving of BCAAs and glutamine already. Thats my guess.
if your protein powder already contains 5g of BCAA's, then there's no need to add more.
EDIT: or add 5g of BCAAs if it helps you sleep at night, whatever.
I like to superdose when I have spare £££ and take 25g of BCAA periworkout.