i'm currently trying a 2 workouts a day, and i want to know if it's usefull to take like 2 times BCAA , pre-workout, post-workout, ... for each workout.
Thank you !
Personally, I don't think BCAAs are worth the small, if any, boost in performance. According to examine.com:
Examine.com does a great job at consolidating a lot of research to give unbiased information related to a specific supplement.
After reading their article on BCAAs it seems that if you have a balanced diet and would consider yourself more than a novice athelete, BCAAs in general, are not effective.
Are they effective for 2-a-day workouts?
I would refer to my answer above. I don't think working out twice a day would increase the effectiveness of BCAAs.
Yes it's useful. Or you could just eat some WHEY protein Isolate after each workout, as the frequency and in turn volume is increasing the BCAAs will help keep you from catabolizing for muscle for energy.
Personally I trained fasted in the mornings, always my better workout, training on a full stomach usually leaves me sluggish and lazy. Personal opinion of course, but i hear a lot of suggestions on eating pre-workout insta-carbs, i just don't think it's all that necessary. As long as at some point before 2nd workout you refill your glycogen in your muscles. You should be fine. Your body doesnt go catabolic in 3 hours, but fill em up, burn em down, fill em up, rest.
Thanks to a great answer by @JordanCarroll you have a very good reason why BCAAs are not that great for the purpose of combating fatigue. However, there are a couple rather cheap supplements with excellent research behind them to help you deal with fatigue.
Typical dose is 5g per day. The author's comments mentioned that this is a very safe and useful compound for any athlete. Also, the most studied and useful variation of creatine is just plain Creatine Monohydrate. Any other variation hasn't had the body of scientific research behind it, and in most cases is not as useful to your body. Creatine monohydrate is very inexpensive, and pretty standard so there is no reason to spend more just because it comes from another company.
The commonly recommended dose is listed above: 200-300 mg / kg. I highly recommend splitting that dose up throughout the day. Yes, sodium bicarbonate is just the scientific name for plain old baking soda. You can get it at your local grocery store. Baking soda is not a pleasant taste, so it might be best to mix some in a shot glass of water and just swallow fast. It washes down well when you grab a glass of fresh water and drink that.