Post cardio food.

[EL GAUCHO]

Ok, so we're all clear now that post training we need to consume a liquid Protein/Dextrose mix.
What about post-cardio?
EG

 

[Stryc-9]

I usually wait 30 mins. to an hour following cardio and then resume eating normally (I'm in the bottom end of a cutting cycle).

 

[EL GAUCHO]

Do you always do this? Or just post cardio?
I'm also now cutting.
EG

 

[Stryc-9]

Just post cardio...

After lifting I immediately consume around 20g whey isolate in water combined with anywhere from 30 - 50g dextrose....

 

[JG1]

You don't need carbs post cardio, protein/fat is fine.

 

[Themachine01]

You don't need carbs post cardio, protein/fat is fine.

give me an example? I usually stay away from fat post cardio.

 

[OXANDRIN]

give me an example? I usually stay away from fat post cardio.

after i run i always have a metrx shake or myoplex. water ice blender and sometimes a scoop of peanut butter

 

[JG1]

give me an example? I usually stay away from fat post cardio.

I do morning cardio ED, 30 minutes after I'm done I drink 50g whey and a Tbs of fish oil. You don't need the carbs after cardio...really don't need to replenish gylcogen. Post-workout is another story though. Cram the carbs/protein, and keep fat near zero.

 

[EL GAUCHO]

I think I'll wait an hour and go straight for some solid food post cardio then.
This falls nicely around lunch time.

 

[Babyfaced Assassin]

I usually have carbs and protein post cardio
admitedly im not into gaining mass cos of my sport and i wanna stay at a certani weight class but i do find that post cardio, carbs are good for me cos they help me recover better than protein and fat (i've experimented with both)

i usually hit cardio in the morning and training at night so this is working for me. Just experiment and see what works best for your body. remember one mans bread is another man's poison or whatever the saying is

 

[FatRat]

Ok, what if you do your cardio directly after your weights session?

You need the protein and carbs to recover from the weights, but all of that sugar isnt ideal. I go for the usual post workout drink and assume that my metabolism will be ramped up, and the muscles will be craving the sugars...

 

[Babyfaced Assassin]

interesting point

i personally eat oatmeal after my morning cardio as it gives me slow released energy for the rest of the day.

I guess u should just experiment and try not to overcomplicate things

 

[Babyfaced Assassin]

I read in another thread that post cardio u need less carbs cos u are less insulin resistant than after a heavy workout with weights.
I dont really do weights more than twice a week max but 5/6 times a week i'll do my thai and kickboxing training. It's pretty intense. Lots of sparring, bagwork and plyometrics so I was wondering if i am making a mistake with a PW shake or should i go for solid food?

 

[FatRat]

I have been wondering about this for a while, so here are my thoughts…

If its cardio alone for fat loss, its protein and pos some fat to stop any catabolism but no carbs so as to continue to burn fat after finishing.

If its an “intense” cardio such as martial arts, which builds strength to a certain degree, I would add a small amount of complex carbs to aid recovery.

If its cardio for fat loss after weights, Im going with the standard post workout drink, you need it for full muscular recovery, and your glycogen levels will be drained so sugars go straight to the muscles rather than any fat stores.

Discuss….

 

[Babyfaced Assassin]

interesting points u've raised fatrat

one thing i know so far after taking a 50g glucose 25g whey preperation immediately after training is that the next day i am ready to train again. This is important to me especially when i am fight training

I like the idea of complex carbs right after, maybe more simple carbs but in food form such as white rice?

anyway i'll run that for a week and let u guys know how i get on, deal?

at the moment though my goal is to get shredded and doing the PW shake so far after training hasnt hindered me from starting to look cut. Been doing the PW shake for 5 weeks now and all I can say is i went from 11%bf to 9% so perhaps it doesnt hinder fat burning so much?

 

[EL GAUCHO]

Yeah,
But form me who is trying to go fown from 10% to 6-8%..... now thats a different ball game.
I propose the post cardio carbs/protein drink may hinder that.
EG

 

[Babyfaced Assassin]

Well having a PW shake hasn't hindered my fat loss so far
i've gone from 11% to 9% in the past 6 weeks taking the shakes

yeah i'd like to get down to 6% but i think it's more a case of time as opposed to losing the shake

we'll see how it goes, i'll keep ya'all posted

 

[EL GAUCHO]

Wicked, good luck bro.
EG

 

[ffknight84]

Ive been eating aadvant edge carb control bar 25g protein 18 g carbs of which 2g are fiber 1g is real sugar and theres 15 other carbs which i guess are a mix of complex and other sweetners, i like it. Tastes good and gives me something solid in my stomach and some energy to keep my day going.

I do HIIT training most of the time, plyos/sprints/etc , but wed & sat i do long distance and usually wait about a half hour and eat a real meal.

 

[anthrax]

I would only take protein right after cardio in order to prevent catabolism

and protein + low GI carbs about 1 hour later

 

[EL GAUCHO]

At last! The definitive answer!