First for the op's q, I have half a cup of oats, a couple scoops of protein, and a banana, blend it and drink. Quick and easy providing me with lots of protein, carbs, and fiber.
On the fasted portion. I read everything Markus put up on leangains about training fasted and was intrigued by it, so I looked into it more and decided to give it a shot myself. I did notice good recomping results with it, largely due to the extended period of time spent in a fat oxidative state, which carbohydrate ingestion inhibits. I have to agree with judojosh here, in that it is a semi-fasted state, as the only thing taken in prior to the workout is BCAA's. This does have some benefits that offset some of the concerns posted by the studies conducted in the strictly no bcaa fasted state. However, I also agree with Zir Red that it does negatively impact performance. Like he pointed out, it impacts both the ATP-PC and Glycolysis energy pathways limiting power output. Therefore, doing low intensity exercise is fine in a fasted state as it helps with fat oxidation without overtaxing the body. I personally noticed, when I did leangains (the semi-fasted protocol) I didn't loose any strength, even after months of dieting like that, which lends credence to the supplementing with the amino acids prior. However, I did notice that I didn't have as much energy or endurance. I was more tired after my sets in a fasted state then in a feed state due to inhibiting the full effects of the anaerobic energy pathways. I also noticed that my strength gains slowed down. This could be to any number of variables but I believe that it is due to the restricted power performance ability. I am not currently doing leangains but I will again later when I start my next contest prep, but with one big change. I will change my feeding times to start before my weight training sessions. Cardio, particularly LISS, will be done in the fasted state, with BCAA's.
