PWO meal question

[RATM]

I have read the diet stickys and several posts, but I am in need some help on this one, and I hope that I can get some responses. Based on my schedule, my cardio and workout schedule is fairly consistant. Every three days, when I am on duty, I only do cardio. 40 min on an empty stomach before I go in. However, when I am off duty, I follow this pattern. AM (7-8 am) : workout (approx 25-45 min) depending on the body part followed by 35-40 min cardio with the goal being to burn 350-400 calories during the cardio session. Then at some point (6pm ish) another cardio session similar to the one in the morning. I am concerned with my PWO meal and my PPWO meal on the days where I am off duty and do the workout/cardio deal. Is it always proteins/dextrose following exercise regardless of the type for the PWO and protein/fats for the PPWO? Does that change with the type of exercise that is done?? I appreciate all of the help!!

~SC~ I know that you are not an advocate of cardio following weights, but my schedule does not allow for the split and still get two sessions of cardio a day as well as weights. Would it be more beneficial to do only one cardio session of longer duration say an hour split from weights or will the dual sessions outweigh the negatives that cardio after weights will give??

[SwoleCat]

You should do the cardio a.m., then go back and hit weights at night alone. (Or if you have to for some reason, do cardio again after weights in the p.m., but that's still not a good idea, as once per day is more than enough) If you have to do more than 1 time per day, it's your diet that needs to be addressed.

I would never, however, workout a.m. and do cardio after, and then try to do cardio later that evening again. No way......not the morning endeavor (cardio after weights) and not the evening endeavor (cardio AFTER pwo nutrition from a morning weight session AND cardio after that session as well) Neither of those 2 scenarios are ideal.

So, cardio daily a.m., and a workout in the pm ALONE when it is done.

~SC~

[RATM]

Thanks SC for the thoughts as always!!