Carbs PWO or Post run

[anabolictonic]

Hi i posted this elsewhere amongst a bunch of questions but wasnt really gettin answered. My question is how many carbs should i have in my post-run shake. Im thinking not as many as post workout but if i run for say 45 mins how many carbs should i take in in the form of dextro/multidext? im thinkin maybe 20-30?

[T_Own]

i would say that depends a lot on the intensity of your run, your size now, your goals, and the rest of your daily diet.

[anabolictonic]

182lbs 6ft bf about 12-13%

diet is usually about 3500 carbs
45 protein
40 carbs
15 fat

say a 20min run at 180bpm

Goal - currently on bulking cycle just want to replace glycogen as quick as possible but not too much - am tryin to keep cardio under 30 mins but high intensity to keep fitness up.

[majorpecs]

Since your goal isn't really to cut as much as replace the glycogen then I'd drink the shake PWO and then do the cardio.

[Johny-too-small]

Dont run. Unless you hate muscle.

[BIG TEXAN]

Are you running after your workout or at anothertime of day?? If you're doing cardio after you lift than drink your pwo shake when you're done with cardio. I'll pop my aminos after I lift and than do some cardio, than hit up my pwo shake....just depends on what you're looking to achieve.

[novastepp]

cardio doesn't tell us nearly enough. duration, intensity, when, why, things like that have to be accounted for.

[Deltasaurus]

Dont run. Unless you hate muscle.

please clarify


and for the runner i'd say have your run timed so when your done its meal time no need unless your running longer than you put what 20mins at 180bpm which is good intensity but if you have a meal afterwards you will be fine, are you running on workout days and if so how far apart from your WO?

[anabolictonic]

thanks for all the advice... yer im running on non workout days.. workout 5 days a week and run on the off days.

[BIG TEXAN]

thanks for all the advice... yer im running on non workout days.. workout 5 days a week and run on the off days.

Hmmm....how long ya running, easy run for 20 to 30 minutes? Heart rate??? Etc?

[T_Own]

he said 180 bpm, ~20 min...

running does more than just eat away at muscles.. you can lift every day of your life, but if you were to run every so often you would be much healthier in general

[Johny-too-small]

please clarify

Okay. The more cardio you do and esp running, the more muscle you lose.

[novastepp]

when you run hard your body needs a more efficient energy source, after using the glucose in the bloodstream. This then taps glycogen and then muscle tissue. It's all about teh heart rate, that's why we tell people who are bodybuilding to keep their heart rates under 70% of their max heart rate. I myself stick with around 60%.

[BIG TEXAN]

when you run hard your body needs a more efficient energy source, after using the glucose in the bloodstream. This then taps glycogen and then muscle tissue. It's all about teh heart rate, that's why we tell people who are bodybuilding to keep their heart rates under 70% of their max heart rate. I myself stick with around 60%.

Exactly....I'll never say not to run, running is good for you for conditioning purposes. Just depends on what your goals are to determine the type of cardio you should be doing.....honestly an easy slow run keeping the heart rate around 60% max hr, you should be fine and as for what to eat...if you're just running for 20 minutes, I'd recommend maybe 1 scoop of whey with water and as you're drinking it get your meal preped to eat. Just my .02's.

[ray0414]

when you run hard your body needs a more efficient energy source, after using the glucose in the bloodstream. This then taps glycogen and then muscle tissue. It's all about teh heart rate, that's why we tell people who are bodybuilding to keep their heart rates under 70% of their max heart rate. I myself stick with around 60%.

what is the formula for max heart rate?

[xlxBigSexyxlx]

what is the formula for max heart rate?

MHR = 220 - Age. (x .70) = 70% MHR

[ray0414]

so for a bodybuilder who is 25, you do 220-25 which equeals 195. then multiply that times .70 and that answer, which is 136, is the heart rate i would want to use to burn fat correct?

[xlxBigSexyxlx]

so for a bodybuilder who is 25, you do 220-25 which equeals 195. then multiply that times .70 and that answer, which is 136, is the heart rate i would want to use to burn fat correct?

Yes, but like Nova said, I like to stay around the 60%/65% area.
I was just using 70% up there as an example.


Most cardio machines have heart rate monitors. If not, you can pick one up at your local Academy or Wal-Mart

[xlxBigSexyxlx]

Thats the easiest, most known equation.



Of course, there are others...

[Johny-too-small]

I do about 10 minutes pwo cardio for MY HEART. I breath through my nose at all times. If you have to breath through your mouth youre going too hard.

Losing fat starts and ends in the kitchen, not in the gym. Its all about +/- calories. Simple.

Why risk burining muscle on a treadmill when you can burn fat and gain muscle eating the right foods, at the right times, in the right amounts?

[MuscleScience]

Take it after cardio, you will not burn muscle with moderate amounts of cardio despite what the board myths are. Now if your training for a marathon thats another story entirely.

It takes a really long time to use protein as a full source, plus the enzymes to do this are not expressed in large enough amounts to make a difference unless you are very aerobically trained.

[xlxBigSexyxlx]

I do about 10 minutes pwo cardio for MY HEART. I breath through my nose at all times. If you have to breath through your mouth youre going too hard.

Losing fat starts and ends in the kitchen, not in the gym. Its all about +/- calories. Simple.

Why risk burining muscle on a treadmill when you can burn fat and gain muscle eating the right foods, at the right times, in the right amounts?

good point.

[novastepp]

I do about 10 minutes pwo cardio for MY HEART. I breath through my nose at all times. If you have to breath through your mouth youre going too hard.

Losing fat starts and ends in the kitchen, not in the gym. Its all about +/- calories. Simple.

Why risk burining muscle on a treadmill when you can burn fat and gain muscle eating the right foods, at the right times, in the right amounts?

i love how you said that. rep