AlteredEgo
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I used to get up at 4 for the gym too. Now I go at 8. Been too tired and sore.I'm up at 4 AM for the gym (for reference).
My breakfast is a protein shake (1 scoop + 1 cup of whole milk) with all of my vitamins and 5g of creatine.
I drink 2 scoops of BCAAs during my workout.
After my workout, I immediately drink another protein shake that contains 5g more of creatine.
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Once I get to work (around 8 AM), that's when I start eating all real, whole food for the rest of the day.
And then right before bed (around 9PM), I have one more protein shake.
Anyway. I eat keto. I'm getting plenty of protein from my food. I just learned a very long time ago that I feel loads better after a workout if I have some extra protein. My favorite is the premixed Isopure, but I can't afford it, so I drink the powder. One scoop. I doubt I can utilize more than 25g of protein at a time. In my early 20's I was doing fasted workouts so strenuous I needed a nap after just to feel fine to drive home. The owner of the gym noticed and gave me a bottle of the premixed Isopure Zero Carb and within ten minutes or so I felt like I could do my workout again. Lately I wake up ravenous, so my workouts have not been done fasted for a while. But I still feel much better if I drink the shake.
As for creatine and aminos, I only take 5g/day. The aminos mix has caffeine from tea in it. It really seems to help when my motivation is flagging, and since I started taking it I notice my "high" from endorphins lasts longer. Creatine doesn't seem to do much to alter my shape but I do feel like I'm getting stronger faster than I was.