Before or After??

[TEXgrl]

I work out in the mornings at 6 am. I have been given different answers to this question, so i'm going to post it here? Should i eat a snack or have a shake before my workout or after? Does it make a difference?

thanks

 

[Temple]

Eat before weight training
Do cardio on an empty stomach
Eat before weight training if you are doing cardio after weights.

 

[Gladiola]

regardless of whether one is gifted with fantastic glycogen stores, a carb containing food should be consumed before exercise, especially first thing in the morning. The risk of being carb depleted is too great and the impact on lean muscle mass too significant to chance it.

My thoughts are that those lucky mesomorphs who have higher stores of glycogen and larger amounts of lean muscle mass might be able to get away with exercising first thing in the morning without eating and not notice any really significant muscle
loss, partially as a result of the extra glycogen stores and partially due to increased muscularity to begin with--the more muscular, the less they would notice a loss. But just because this group doesn't note a significant muscle loss doesn't mean the loss isn't occurring.

The best way to avoid exercising in a carb depleted state is to consume some carbs before exercise. The best way to replenish glycogen stores following activity is to consume some carbs after exercise.

I hope that everyone reading our posts realizes that no matter who you are, or what your body type, exercising in a carb depleted state is a baaad idea, unless you want to lose muscle mass, lose endurance, and increase the risk for hypoglycemia.

If the person exercising is not carb depleted, the fuel source for aerobic metabolism will be carbs and fat. The intensity of the aerobic exercise will determine which of the two will be the major fuel source. Since fat can only be burned aerobically, carbs will be the fuel source for anaerobic exercise. In either case, if the person is carb depleted, protein will be utilized for fuel, compromising lean muscle mass.

These are exact quotes from my exercise physiologist friend who has recently been published in the NSCA & AAFA journals, among others. It certainly makes sense to me... if you have no glycogen in your muscles, what else could you possible be using for fuel?? Fat isn't an efficient energy source... & we can't do cardio fueld by sheer force of will, not matter how much we would like to believe!

Besides, 100 - 200 cal of food makes a HUGE difference in how I FEEL doing the cardio - I get SO much more out of the workout with a little breakfast first.

 

[Gladiola]

p.s. Sorry so long, but I really think it's important to understand WHY certain things should be done -& you can't explain the "why" in a short post!

 

[Gladiola]

Even more:

In order to start the chemical cascade required for fat
metabolism, there must be carbohydrates present. If they aren't there, the body makes them from equal amounts of stored body fat and protein (lean muscle mass). This means that if you exercise in a carb depleted state, you compromise lean muscle
mass.

Having carbs present does not preclude fat metabolism. To the contrary, it is necessary for fat to be burned. In theory, ingesting protein prior to exercise could spare lean muscle mass, assuming that the person is carb depleted and the recently consumed protein is the source for protein contribution to gluconeogenesis
(manufacturing of glucose from sources other than carbs). But, here's the kicker--metabolizing protein for gluconeogenesis is taxing on the kidneys as are the ketones that are formed when fat is utilized for gluconeogenesis rather than being utilized directly for ATP in the electron transport process. This is one of the reasons it is essential for a diabetic to be treated successfully.

The primary factor influencing fat metabolism during activity is the duration of the exercise. In general, it takes approximately 10-20 minutes before the body will start to utilize fat as a major fuel source. If you're carb depleted, you will have a tough time making it past the 20 minute point and into the the time when fat
becomes a significant fuel source.

Yes, ingesting carbs causes some degree of insulin release, depending on the glycemic index of the carb and what else was eaten at the time. Insulin does promote fat storage, among other things. But exercise blunts the insulin response,
as does ingesting protein and/or fat with the carbs.

Bottom line with low carb diets--the quick results are due to the overall low calorie consumption. Can you lose body fat with them? Yes, just like with any other low calorie diet. Can you lose muscle mass? Yes, if the protein intake doesn't exceed the protein lost to gluconeogenesis. Can you lose fat with moderate
carb intake? Yes, as long as your overall caloric intake is less than your expenditure. You can't consume calories in any form (fat, protein or carbs) in excess of what you burn and avoid gaining weight.

p.s. These are copied from my aerobics instructor discussion board. She posts her FULL NAME there & I've seen her profile (same name & e-mail) on the AAFA web site, so I know she is genuine (has a Master's degree, etc.).

 

[Gladiola]

As for cardio...whatever THAT is...do it AFTER weights. OR only do it on your non training days, first thing in the morning on an empty stomach. If you are training heavy, you are burning off enough carbs to be "depleted" enough for cardio at the end. I wouldn't recommend it though. If you are training on a 4 day split, do cardio on your off days.

So you want to be "depleted" while doing cardio? Why?

 

[TEXgrl]

thanks for the answers. i'm trying to make some changes in the ways i do things.

i do kickboxing twice a week for an hour at a time. no weight training on these days. tues and thurs.

mon wed friday i do weights, rotating what area i'm working on. on these days i may do about 15 minutes on a bike or eliptical trainer just to get warmed up before. i wouldn't exactly call that cardio, should i skip it altogether on these days?

if i work out on the weekend, i may skip on wednesday altogether.

i don't like eating before usually, maybe some juice and a piece of dry toast if i do anything and a protein shake after.

am i doing ok? i'm working on getting some pics put up here so i can get some feedback on how i'm doing. i carry most of my fat around my butt and my thighs. i'm 5'6 and weigh 153. i'm actually not too unhappy with weight but wouldn't mind losing about 10lbs but wont die if i don't.

ps, thanks for the kind replies

 

[Gladiola]

mon wed friday i do weights, rotating what area i'm working on. on these days i may do about 15 minutes on a bike or eliptical trainer just to get warmed up before. i wouldn't exactly call that cardio, should i skip it altogether on these days?

When you 'rotate' what you work on - do you keep to a consistent training split? Variety in the exercises you do is good, but some degree of consistency for maybe a 6-week period (then change) is good as well.

A warm-up before weight training is GREAT! I usually do only 5-10 minutes though. Just gets your HR up a little, gets the blood flowing, sonovial fluid flowing to lubricate the joints - so your body is prepared for what you're going to put it through! After 5 min warm-up, I do a very light set (maybe 50-75% the weight I'll do on set 1) for warm-up, then stretch, then start the weights.

 

[Gladiola]

What state are you in after 8 hours of starvation, first thing in the morning?

& WHY is that state a good one in which to do cardio? That's what I was asking.

I suspect it's been explained here before, but I honestly don't ever remember having read the physiological explanation for why cardio on an empty stomach is ideal. If you can post a thread, that'd be great.

I HAVE, however, read why cardio on an empty stomach is BAD.

 

[Debu]

Less glycogen in body + AM cardio = tap into fat storage sooner


IF you ate carbs, then cardio, you have to burn those carbs before you get to the fat.

Right Spatts.

 

[polarpixie]

Thanks for posting that article Gladiola! That was interesting reading.

I'd much prefer to eat a little bit maybe an hour before working out in the morning. I started doing it last week, and I'm finding that when I get up and go right to work out, I have a tough time lasting thru the workout just like the article mentioned, I'm also only thinking about how hungry I am...

Now Spatts, you said you would get up at 4AM, go back to sleep, and then do cardio at 6:30, and is that essentially the same as working out on an empty stomach? I think I would have a much better work out if I had something to eat 2.5 hours prior rather than fasting for 8 hours and then straight to working out.

 

[Gladiola]

Thanks for posting that article Gladiola! That was interesting reading.

No prob - but it actually was a post on another bulletin board, my friend typed it out to reply to other posters Q's. She is, however, published in the National Strength & Conditioning Assoc & AAFA journals, among others.

 

[polarpixie]

No. I never do cardio and weights on the same day unless I'm REALLY trying to cut way down, in which case the cardio would be after weights or in the evening.

I eat at 4 so I can LIFT at 6:30.

OH. darn it. Well, I drank a 1/2 c. soy milk 45 mins. before my workout this morning, and that made a huge difference on my mentality, energy level and the effort I put into the workout. The way I look at it is, if I consume those 50 cals, and burn off 350 cals in that hour instead of if I had nothing to eat, and only had enough energy to burn off 250 cals, , I'd still come out on top. Does that make sense?

 

[Debu]

Exactly.

Res ipsa loquitur.

Wakarimasen?

 

[Realgains]

Depends on your on system sista...........digestion that is
I recommend that most people eat a little protein and carbo's an hour before working out.(a little) Some like myself can eat a full meal an hour prior with no problems.

Then you can take an energy drink just prior to and during your time in the gym.
Don't let all those fancy energy formula's fool ya. All they have is an 6-10 % sugar base(fructose and glucose usually) and some electrolytes and thats it! You can do the same with a soft drink(minus the electrolytes which are not needed with workouts less than a couple hours) Coke for example is about 10% (glucose) Take a little water in during the workout along with the coke in order to prevent possible nausea , as 10% may cause a little nausea with some.

The most important thing BY FAR however is to get some carbs and protein into ya within 30 minutes AFTER the workout. A nice protein shake with carbs is ideal. Shoot for several hundred carbs and 25-50 grams of protein.

 

[ladymacbeth]

Does that mean "I don't know?"

Res ipsa loquitur means "the thing speaks for itself."

Hey spatts, empty out your pm box!

The girls at my gym wear wear bikinis to swim laps. Not speedo bikinis, mind you, which I have been known to wear, but bikinis with flowers and tassels and bows.