RE: supplements / cardio
When I do morning cardio that's intense - e.g. like yesterday with burpees and stuff like that - I'll sometimes take whey in water, just 1 scoop or 20g's of it, before a workout, plus some glutamine and no-xplode / something like that to wake me up.
if I don't think it'll be that intense, then I'll just have some no-xplode/endorush/some other pre-workout supplement that wakes me up (I'm NOT a morning person), and has either zero, or a tiny (sub 20) amount of calories in it...so I'm not just working off the carbs I just drank. I sometimes take Gakic before workouts too, but only if weights based - I don't bother for my cardio sessions.
Both glutamine and bcaa's get good write ups for what you want to do - so also, does just taking 20g of whey. Personally I'd probably do a little 20g whey, 5g glutamine shake (since BCAA's are very expensive, and you get some in the whey anyway, and the rest of your diet would have to be spot on to benefit from their direct supplementation imo) before intense morning cardio or weights. If you didn't think your cardio would be intense, then I'd just have a pre-workout sup to wake up, or a decent glass or water to make sure I'm hydrated.
Hope that helps.