Eating after Cardio - Fat Loss?

[xonic2xonic2]

If you do your cardio on an empty stomach (ie. first thing AM) what arguments are there for or against eating right away vs waiting?

What about if you do your cardio after weight training?

"" having have eaten within a couple of hours before cardio?


Thanks!

 

[garbagegut]

Good topic ... I do my cardio first thing in the am on an empty stomach (except for water and ECA) .... but I always eat as soon as I'm done. I've thought about waiting as well, but I've always been afraid of losing muscle by skipping or waiting to eat a post-workout meal. Just trying to find that magical line between fat loss and muscle loss ...

 

[Super Test 2004]

I was informed by a very reputable source that immediately after cardio to consume something high in protein and very low in carbs. That was you will be able to spare your muscle while still burning fat. The fat burning process would be slowed down a bit but will still occur.
Remember, cardio is useless without a good diet.

 

[xonic2xonic2]

Ayup I imagine the topic has come up often but without platinum search I didn't find many answers.

Obviously the goals are:

a) Preferential burning of fat over protein/muscle or carbs

b) Minimalization of catabolism

c) Maximization of fat burning time

 

[xonic2xonic2]

Duh I guess this should be moved to the diet forum!

Unless maybe I add #4 "on or off" LOL

 

[onerepmaximum]

My thoughts on the subject are this:

You are doing cardio to cause make sure you are burning more calories than you are consuming. Cardio achieves this not only by using calories during the act, it will cause your metabolism to be a faster througout the day.

High intensity cardio will cause more of a metabolism spike where as lower intensity (50%-60%) of your max. heart rate will burn the most calories during the act of cardio.

Unless you are already very lean, your body will choose to catabolize fat over muscle. I don't think it is counter productive to eat after cardio. I do think that is counter productive to not eat after weight training, as resisitance training cause catabolism by nature.

If you are going to take in simple, high gl carbs, your body tolerates them best in the morning and after weight training.

My wife will run 4 miles and then be afraid to eat because she doesn't want to undo her work. As long as you create a deficit of calories taken in to calories required/burned, you are going to lose fat. She hasn't quite grasped that concept yet.

 

[junk]

Wait an hour before eating. Keeps insulin levels still low and GH still high along with increased metabolism post AM cardio = golden path to loosing fat. However, as always catabolism will occur, that's why even just 250mg of a test a week is beneficial to minimize muscle tissue breakdown. I loose fat like crazy that way.

 

[LITTLEMAGS]

I always eat after cardio and because I do it in the i eat my morning meal. 6 egg whites and 1/2 cup oatmeal (7am). BUT drink a protein shake an hour before cardio. (50 grams whey only).

 

[poantrex]

Junk is right - to maximize fat burning, wait a few hours before eating.

 

[xonic2xonic2]

Thanks guys. Morning cadio is not a likely option for me at this point.

I have been doing my cardio on days where I am not doing weights but now I am thinking of adding it to the end of my weight training.

Now onerepmaximum what you are saying sounds like calories in VS calories out, which by the laws of physics, must be valid. HOWEVER, what I am trying to figure out is whether or not there is validity in claims that certain types of excercise and what you eat post/pre effect whether or not you are burning off recently consumed carbs, existing fat or muscle!

So I am still looking for more opinions:

A) If I do cardio as I have normally been doing which is mid-day or early evening, having eaten within a couple of hours, should I wait some time period before eating?

B) If I do cardio after weight training where normally I would consume plenty of simple carbs + protein immediatly afterwards, should I do the same after adding cardio or try waiting?

Thanks guys!

 

[poantrex]

If your priority is fat loss, wait as long as possible before eating. Your metabolism is the highest in the 2-3 hours following cardio, and eating a meal will spike insulin and glucose levels which will slow down the process.

 

[onerepmaximum]

So I am still looking for more opinions:

A) If I do cardio as I have normally been doing which is mid-day or early evening, having eaten within a couple of hours, should I wait some time period before eating?

B) If I do cardio after weight training where normally I would consume plenty of simple carbs + protein immediatly afterwards, should I do the same after adding cardio or try waiting?

Thanks guys!

I still say that if you can't do cardio first thing in the morning, just shoot for making that calorie deficit as big as possible. Lower intensity cardio for 45-60 minutes (depending on your fitness level, maybe less). I would try do cardio at least 1 1/2 to two hours after eating just because it is uncomfortable for me to do much activity with a full belly. It doesn't matter what kind of calories you take in as long as you stay below what you are burning. You could eat 1600 calories worth of snickers bars and still lose weight if your BMR is above that. Maybe, we are missing each other's point here. Good luck maing.

 

[junk]

Totally agree with onerepmaximum. On my last cutter I didn't do cardio at all yet lost shit load of fat. It just requires cutting calories more to compensate for the lack of cardio. Some however prefer to eat more and do cardio cause they find it easier. Also as funny as it might seems, cardio has been shown to be an appetite suppresant in a lot of people.

 

[Mavy]

I agree! I do high intensity interval training and windsprints in the am 3 days a week. I have a glass of water with 2 scoops of protien and a t-rex 40 minutes prior. The cardio session only lasts 30mins, but my heart rate goes through the roof, and I could not possibly go longer than that. I MUST eat, immediatly after or I feel faint. I have a breakfast burrito (eggwhites, black beans, salsa, wrapped in a tortilla) right after. I will sweat for another good 3-4 hrs after this and my metabolism is charged for the better half of the day. Sure you may burn more calories in 60mins of using a bike for low intesity, but you arent kickstarting your metabolism as much. Your heart rate is key during your cardio for how/if your metabolism will be kichstarted.

Mavy

 

[OMEGA]

Also as funny as it might seems, cardio has been shown to be an appetite suppresant in a lot of people.

YES

 

[Fat_Sumo]

IMO if your going to eat right away, make it a protein/fat meal. (This is what I do)

If you are going to be eating carbs I would wait about 1 hour or so to " ride out the lipolysis wave"!

 

[xonic2xonic2]

FUKFUKFUK... thanks guys but now I am even more confused!

Why is doing cardio first thing in the AM different than right after weights? Some people say that doing cardio after weights is great for fat loss for the same reason... that your body is glycogen depleted.

 

[EL GAUCHO]

If you drink a Whey protein shake pre-cardio, won't you end up burning the whey for energy instead of fat?
Surely a more slow digesting protein would be better?

 

[Fat_Sumo]

FUKFUKFUK... thanks guys but now I am even more confused!

Why is doing cardio first thing in the AM different than right after weights? Some people say that doing cardio after weights is great for fat loss for the same reason... that your body is glycogen depleted.

Post workout is when your body/muscles are screaming for nutrients! Doing cardio after training IMO is not optimal as it can easily be catabolic and hamper recovery big time! PWO is the time when you should be feeding your body what it needs! Carbs and protein!

 

[yt35]

I was reading an article on metabolism and it stated that during Aerobic training you Body goes into a metabolic rate.(stops burning calories) that being said you would have to eat something to start your metabolism. Also, when needed you body will not just consume your adipose (fat) but also your Muscle (protein).

 

[yt35]

I was reading an article on metabolism and it stated that during Aerobic training you Body goes into a metabolic rate.(stops burning calories) that being said you would have to eat something to start your metabolism. Also, when needed you body will not just consume your adipose (fat) but also your muscle (Protein).

 

[xonic2xonic2]

Post workout is when your body/muscles are screaming for nutrients! Doing cardio after training IMO is not optimal as it can easily be catabolic and hamper recovery big time! PWO is the time when you should be feeding your body what it needs! Carbs and protein!

Bro but isn't this also the case first thing in the AM when everyone is saying is the best time to do cardio? Whats the difference?

Thanks!

 

[Outtlaw]

Ok, Im gonna try to cover all of this.

It DOES NOT matter when in the day you do cardio. One time of day is no more effective than any another, the human body cannot distinguish the difference. The ONLY variable is the amount and type of calories you take in. If you have elevated glucose levels when you do your cardio, your body will prefer to burn that rather than your bodyfat. This is why some people prefer to do cardio on an empty stomach, but its not really necessary. You will still be burning bodyfat provided your intensity level is not so high that there is an oxygen deficite. I say, eat before if you want to, just dont go overboard.

Now, the only thing you are doing by prolonging your food intake after cardio is making your body think its in a caloric deficite. You can do the same thing by cutting your total daily caloric intake. Eating a reasonable meal after your cardio is not going to undo all the cardio you just did. Remember, if your doing cardio, your probably dieting, so just follow your diet.

 

[barbariceric]

I concur with Junk about cardio being an appetite supressant for me... big time.

 

[Fat_Sumo]

Bro but isn't this also the case first thing in the AM when everyone is saying is the best time to do cardio? Whats the difference?

Thanks!

Post workout IMO is the most important time of the day to provide your body with the proper nutrition! Your body is crying for nutients! PWO is when you need to feed the machine!

Dilly

 

[bicepts101]

Ok, Im gonna try to cover all of this.

It DOES NOT matter when in the day you do cardio. One time of day is no more effective than any another, the human body cannot distinguish the difference. The ONLY variable is the amount and type of calories you take in. If you have elevated glucose levels when you do your cardio, your body will prefer to burn that rather than your bodyfat. This is why some people prefer to do cardio on an empty stomach, but its not really necessary. You will still be burning bodyfat provided your intensity level is not so high that there is an oxygen deficite. I say, eat before if you want to, just dont go overboard.

Now, the only thing you are doing by prolonging your food intake after cardio is making your body think its in a caloric deficite. You can do the same thing by cutting your total daily caloric intake. Eating a reasonable meal after your cardio is not going to undo all the cardio you just did. Remember, if your doing cardio, your probably dieting, so just follow your diet.

good post bro....i agree

 

[EL GAUCHO]

If you drink a Whey protein shake pre-cardio, won't you end up burning the whey for energy instead of fat?
Surely a more slow digesting protein would be better?

 

[Mavy]

Ok, Im gonna try to cover all of this.

It DOES NOT matter when in the day you do cardio. One time of day is no more effective than any another, the human body cannot distinguish the difference. The ONLY variable is the amount and type of calories you take in. If you have elevated glucose levels when you do your cardio, your body will prefer to burn that rather than your bodyfat. This is why some people prefer to do cardio on an empty stomach, but its not really necessary. You will still be burning bodyfat provided your intensity level is not so high that there is an oxygen deficite. I say, eat before if you want to, just dont go overboard.

Now, the only thing you are doing by prolonging your food intake after cardio is making your body think its in a caloric deficite. You can do the same thing by cutting your total daily caloric intake. Eating a reasonable meal after your cardio is not going to undo all the cardio you just did. Remember, if your doing cardio, your probably dieting, so just follow your diet.

I agree to bro ... but I think you may be missing the point when people do high intensity cardio like sprints first thing in the morning .... Its to rev your metabolism for hours after it into your day and prolong the fat burning effects. Why would someone want to do 20 mins of windsprints before going to bed? For me ... I have drank a water and protein shake before my am cardio (20mins of interval training) 3 days per week with a t-rex, and it would cause me to be wired til about 3 in the afternoon. Not to mention I would sweat considerably for 5 hours after. I lost 14lbs of fat in 1 1/2 months almost 2 I guess doing this, it has been the most effective method I have seen and experienced thus far. I say it is fat loss as all of my lifts have gone up as well. I am gonna start a thread on my results after my last t-rex is gone (tomorrow)

Mavy

 

[Outtlaw]

I agree to bro ... but I think you may be missing the point when people do high intensity cardio like sprints first thing in the morning .... Its to rev your metabolism for hours after it into your day and prolong the fat burning effects. Why would someone want to do 20 mins of windsprints before going to bed? For me ... I have drank a water and protein shake before my am cardio (20mins of interval training) 3 days per week with a t-rex, and it would cause me to be wired til about 3 in the afternoon. Not to mention I would sweat considerably for 5 hours after. I lost 14lbs of fat in 1 1/2 months almost 2 I guess doing this, it has been the most effective method I have seen and experienced thus far. I say it is fat loss as all of my lifts have gone up as well. I am gonna start a thread on my results after my last t-rex is gone (tomorrow)

Mavy

I see your point. I think the post by onerepmax really sums things up pretty good. I really tailored my post more towards low intensity cardio. If you want to rev your metabolizm, you personally may prefer to do wind sprints in the am, but technically you could do them in the afternoon or even at night and achieve the same effect. Your metabolism would just be charged while you were asleep. Which you may find discomforting, understandably. I really think it has to do a lot with personal preference. For me, if I was gonna do wind sprints, I would probably do them in the afternoon... Just my personal preference.

My thoughts on the subject are this:

You are doing cardio to cause make sure you are burning more calories than you are consuming. Cardio achieves this not only by using calories during the act, it will cause your metabolism to be a faster througout the day.

High intensity cardio will cause more of a metabolism spike where as lower intensity (50%-60%) of your max. heart rate will burn the most calories during the act of cardio.

Unless you are already very lean, your body will choose to catabolize fat over muscle. I don't think it is counter productive to eat after cardio. I do think that is counter productive to not eat after weight training, as resisitance training cause catabolism by nature.

If you are going to take in simple, high gl carbs, your body tolerates them best in the morning and after weight training.

My wife will run 4 miles and then be afraid to eat because she doesn't want to undo her work. As long as you create a deficit of calories taken in to calories required/burned, you are going to lose fat. She hasn't quite grasped that concept yet.