Sip on bcaas during workout and take whey post workout.
why is that?
Because it allows for better performance through more stable blood glucose levels. Also it would be wise to not take along with whey because of competitive inhibition, leucine trumping all other AAs. A summary I wrote on a different website with additional info:
Why supplement with BCAAs?
Branched-Chain Amino Acids (BCAAs) are three amino acids that make up approximately 1/3 of our total skeletal muscle mass, amino acids are leucine, isoleucine, and valine. BCAA supplementation has been shown to have a protein sparing effect post workout either through decreased protein degradation and/or stimulated protein synthesis.Also it has been shown to effectively decrease muscle fatigue and muscle soreness which was indicated by lower serum enzyme levels, this indicates you should be able to put in a better workout and have enhanced recovery through supplementation. BCAAs have also been shown to have a protein sparing effect during exercise and is indicated by reduced proteolysis (muscle catabolism) within skeletal muscle. Another benefit to BCAA supplementation is that it has been shown to increase lipid oxidation by muscles which in turn results in more stable blood glucose levels. BCAA's have also been shown to significantly stimulate insulin secretion, in turn will enhance recovery.
What to buy?
When you buy BCAAs you tend to find them in a ratio of 2:1:1 (Leu : isoleu : val). Check to see if that ratio correct in the product before you buy it. Other then that it comes down to price and flavor preference. The flavor is said to be not too pleasant, my suggestion would be to either try to mix it with a sweetener like crystal light, cap it, or buy it in capsule form...or man up and deal with it.
-Enhances workout through more stable blood glucose levels
-Muscle protein sparing effect
Quick summary on competitive inhibition:
One huge reason is due to competitive inhibition between the amino acids. Amino acids absorb via carrier mediated transport, in other words active transport and is done through specific carriers. When neutral amino acids are in a large quantity in the small intestines competitive inhibition occurs due to side-chain size and how it interacts with transport characteristics. Neutral amino acids with large lipophilic side-chains (ex: leucine) have a higher affinity towards absorption. The absorption of these "stronger" aminos is extremely powerful and will block the absorption of virtually all the other neutral amino acids and will continue until these other stronger amino acids are depleted. Acidic amino acids are in general inhibited by the neutral amino acids.