It took me three days of nonstop writing. I thought it was gonna be an easy one, but nope. There's just too much to say.
Anyway, enjoy. If you need to diet (either weight gain or weight loss) or want to get into fitness, this is the guide you need. No chuds guarantee.
I added sources to my earlier comment.
I also wanted to share my own experience with BCAAs. For a recovery I wouldn't use them. You are correct that full, whole proteins are where it's at no argument there. But, and this is me personally, I have found making a drink supplement of them at the start of my workout, and drinking it throughout, significantly impacted my performance during the routine. My recovery did not change much. This was only something I noticed for my energy levels staying more elevated by the end of the session which I had previously been having trouble keeping up. The mix I use doesn't have any caffeine or anything like that. BUT it does also have electrolytes of potassium and sodium as well as citric acid. That being said I already add those electrolytes to my water when I work out anyway. So I am actually getting a double dose and I'm sure that increased amount has an impact.
Again though, this all my own personal experience. I have not done a whole lot of deep research into this like I have the oils.
Additionally I have done session both while not on my daily fasting and while staying fasted until the end of the workout. What I had noticed was, not being fasted I was more sluggish. My body and mind was way more eager to end the session and just take it easy. Like there was an overall lack of desire both physical and mental. While being fasted I was much more focused and more easily jumped into the session and was more driven to complete it. In both cases I felt fatigue by the later sets however the addition of the BCAA drink seemed to have the greatest impact on me when I was in the fasted state.
From a purely hypothesis state of mind my thoughts are, perhaps the BCAAs help get a boost of fuel to my muscles while not being enough to kick my out of the fasted state which helps me focus and maintain motivation? Again I have nothing to back this up. This is simply an observation I wished to make. Idk if anyone else cares about this kind of crap but I get kind of obsessed with figuring out how and why things impact my body. lol. I love analyzing my bodies reaction to different things like this. Mostly I think it's be ause I'm crazy though. Lmao