EzyRyder

I know the nurition before cardio in the morning, but how long should I wait to eat afterwards? What should I eat? I'm just going to do a 30 minute walk for low intensity, but just needed some help.

Ikaika

The nutrition before low-intensity cardio in the morning should be nothing. Empty stomach. Force your body to rely on stored fat for fuel.

Afterwards, just have a normal breakfast...carbs/protein/fat.

__________________
No supplement can make up for the lack of a strong work ethic.

The Brotherhood

Actually, studies observe that fuel source during cardio does not impact sustained fat loss. A significantly larger amount of fat is oxidized during the session, yes, but sustained fat loss between Fasted Cardio groups, and Fed State groups remained the same. This appears to be due to the energy balance theory, following basic laws of thermodynamics.

Furthermore, cortisol levels are high in the AM, and any physical stress will only elevate them, placing the body in a very catabolic environment. One may argue that this can be circumvent by doing very low intensity cardio only, but the fact remains that fed state, moderate to higher intensity cardio burns a significantly larger amount of calories in a 24 hours period.

AM cardio could in fact reduce overall fat oxidation over fed cardio as the body could possibly use muscle, the other endogenous source of energy, as fuel, reducing the amount of fat required to make up the energy balance.

MacTech

In addition to what Ikaika said, maybe take in some BCAAs before cardio. If your body needs some, it won't turn to muscle to get them. I use Xtend for morning cardio or most anytime actually.

__________________
Still going thru life one rep at a time.

My training journal.

The Brotherhood

BCAAs/Protein shakes may help, but minimally. The issue is not only in that the body does not have ingested carbohydrates or muscle glycogen to use and may oxidize both muscle and fat, but the significant spike in addition to already high levels of cortisol in the AM.

Carbohydrates are the only macro nutrient capable of transitioning the body to the fed state and reducing cortisol levels.

People try so hard and spend alot of money and time on nutrition, hardcore training, and supplementaion. What amazes me is that they would rather try "tricks" to enhance fat loss while potentially losing this hard earned muscle mass than stick with a caloric deficit diet and training regime.

bubba g

I have never been a fan of this. I eat a small meal prior to even slow cardio. I think the important thing is no sugar so you don't spike insulin levels which would prevent fat burning. The low intensity will make your body use mostly fat for energy.

EzyRyder

Damn, back to the REAL question guys, you're reading to much into this. Pre cardio nutrition: Green tea, and BCAA's... Now back to me original question please.

Ikaika

For the record, I'm not a fan of low-intensity cardio...I have always preferred doing intervals or medium intensity cardio since they do yield a significant increase in BMR and makes dropping fat much easier in my experience(nevermind reaping the actual cardiovascular benefits of such training).

Brotherhood, I think you make some good points supporting different types of cardio, but if Ezy wants to do low intensity cardio I still think that some BCAA's are about all he'd need preworkout.

__________________
No supplement can make up for the lack of a strong work ethic.

EzyRyder

I'm talking PWO.

Ikaika

You don't need anything special post-workout. What do you normally eat for breakfast?

__________________
No supplement can make up for the lack of a strong work ethic.

EzyRyder

4 eggs, cup of green tea, two pieces of 100% whole wheat, and a glass of milk.

davtown

You don't need to wait to eat afterwards..... as long as it takes you to cook breakfast. Go ahead and get that meal in!

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

DJSTARER

eveyone has their take on this. Here is mine:

if you do the cardio (assuming a duration of no more than 30 minutes) on an emty stomach, Post cardio nutrition becomes MUCH more critical. I had great success doing fasted cardio at HIGH intensity (sprints), and following it with 25g dextrose, then protein (whey), THEN my normal breakfast. Get the body temp up, and don't worry about the kcal burn as much in the morning. High intensity will yield a better day-long thermogenic effect. Just look at sprinters vs. marathon runners. Nuff said.

Cardio at night can be done for longer periods due to a fed state.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Sixpack

I do a scoop of whey pre or BCAA's post cardio a regular meal of oats, whey and almonds its all good

__________________
["Tough Times Don't Last But Tough People Do"
My Pops RIP
http://www.optimumnutrition.com/
"Fueling your desire for success"
www.rippedacadamy.com
Mod-massmonsterz.com
ISSA certified

Peaked_18

BCAA

EzyRyder

Care to elaborate please?

Peaked_18

20g

powerman2000