pre AM Cardio nutrition

[eatrainrest]

ok fellas, ive been doing cardio 4x a week and as soon as i get my treadmill in, i will be giving AM cardio a shot. i have read various threads on the board about how important it is to have something pre AM cardio, because the body is in a fasted state and will preserve fat as best it can. with that being said, what do you guys recommend? i was thinking of 1 tbsp of honey or an orange (or is this too fast absorbing) with 10g BCAA, or 1tbsp honey with 1 scoop isopure? is it better to have complete protein or will 10g BCAA's do the trick (no calories in the bcaa's that why im leaning toward that)

[jamyjamjr]

eat nothing.... that's the point of empty stomach cardio...

[jamyjamjr]

phate has a great article on this...

[eatrainrest]

idcdd

[jamyjamjr]

empty stomach cardio is beneficial to fat burning because upon waking your body is in a state of glycogen deprevation from the 8 hour fast you performed while sleeping, doing AEROBIC LOW INTENSITY cardio will burn a higher percentage of calories from fat in this state for several reasons but the main one is that your body is low on glycogen, which is it's primary fuel source during anaerobic cardio, but is a fallback during aerobic, making fat the primary fuel source now

i see a couple options to keep you from going catabolic with empty stomach cardio, btw i use both of these in conjunction and they work very well..

1) if you can, order some bulk glutamine (around 15-20$ for 500g) and take around 5-10g before cardio, this will give your body a large amount of glutamine to use to replenish it's amino acid pool. The reason this is important is because when your body enters a catabolic state it breaks down muscle tissue into it's constitute amino acids and transports those to your liver where they are broken down into alanine and converted into glycogen via gluconeogenesis. But this can be avoided by providing your body with either protein for it to break down into amino acids or the aminos themselves. Btw, glutamine makes up about 60% of the aminos in muscle tissue and therefore is the most used amino during gluconeogenesis, that's why i recommend it.

2) Drink a whey protein shake before cardio (i prefer whey for this because whey is a fast acting protein so the aminos in it are digested within 45 minutes), this will supply your body with the aminos it needs and will spare your muscle from being burned for energy, and if your wondering if it will be counter-productive to drink a shake because the protein will be used and you won't be burning fat, don't worry, it won't unless your training with high enough intensity for it to be used to fuel gluconeogenesis, cool huh, lol. Btw, most protein shakes are infused with amino acids, just look on the jug and you'll see a list of the aminos in it, so you're getting glutamine from it.

i normally will drink a small shake (about 20g of protein), made with water and add glutamine and caffeine(if you didn't know, caffeine increases fat-oxidation, lowers perception of workout intensity, and spares muscle glycogen, making it a perfect companion during cardio), this combination increases my ability to perform cardio in both duration and intensity and gives me peace of mind knowing that my muscle has very little chance of being tapped into for energy.


i see... yea, take phates advice... i personaly never eat anything before.. but this will be something i try...

good catch eat..

[eatrainrest]

yep, and deeper int he thread someone else posted an interesting read as well.. basically the summary was "Cardio in the morning is NOT a bad thing; cardio in the morning on an empty stomach is the bad thing. The solution to muscle catabolism? Eat before your cardio" interesting.. although i think that 1 tbsp of honey will be quick carbs to mix with 10g BCAA. i think if nobody rebuttles im going to try it and see how it works

[Phate]

yep, and deeper int he thread someone else posted an interesting read as well.. basically the summary was "Cardio in the morning is NOT a bad thing; cardio in the morning on an empty stomach is the bad thing. The solution to muscle catabolism? Eat before your cardio" interesting.. although i think that 1 tbsp of honey will be quick carbs to mix with 10g BCAA. i think if nobody rebuttles im going to try it and see how it works

rebuttle: honey would not be a good idea IMO, reason being that you will be giving your body an energy source, so you'll have to burn that off first

bcaas are fine IMO, but not a ton, 10g should work nicely, just mix them with water and a SF flavoring then, chug half before you get to the gym, fill up the bottle, and sip during cardio

as you know, HR is the key, and with that i prefer to go a little under than over

[eatrainrest]

rebuttle: honey would not be a good idea IMO, reason being that you will be giving your body an energy source, so you'll have to burn that off first

bcaas are fine IMO, but not a ton, 10g should work nicely, just mix them with water and a SF flavoring then, chug half before you get to the gym, fill up the bottle, and sip during cardio

as you know, HR is the key, and with that i prefer to go a little under than over

haha thanks for the rebuttle... so were going with just the BCAA and no other source of food/carbs?
... my low intensity falls between 60-65% and morning i wuld run it up to 45 min

[Phate]

haha thanks for the rebuttle... so were going with just the BCAA and no other source of food/carbs?
... my low intensity falls between 60-65% and morning i wuld run it up to 45 min

sounds good to me, basically what i do, though i add in some other stuff

[Cheylayna1978]

eat nothing.... that's the point of empty stomach cardio...

Precisely! My trainer has me doing cardio a.m. daily on empty, and I've been doing this for 5 weeks now. I am female (of course) and have lost 19 lbs. to this point, and the crazy part about it is that when I weight train for my female figure/shape, I find myself stronger than I have ever been! My trainer has explained to me that this is due to me following his instruction on separating cardio/weights, because before I did both at the gym together with cardio after weights. I realize I need to be eating after weights not doing cardio and getting into further catabolism (even low intensity cardio which I do a.m., with weights p.m.) and before I never knew that. So, I have lost a ton of pure fat and faster than any approach I have ever used because of when I do cardio and how I eat after during the day. By same token, the time I do resistance training and how I eat most importantly after, has led me to being stronger all over than ever. I'm actually worried about being "too strong" but he has assured me that won't happen because I am female and steroids would have to be used. (which I will never touch in my entire life!) I like the hard work for results.

'Layna

[Cheylayna1978]

By the way, BCAA's DO have calories. They are protein (which has calories) broken down into smaller/individual chains. I used to use them, but my trainer told me they are a waste as with all the protein I am eating per day in all 6 meals, there is no reason to waste money on a petty amount of "protein" in a small bottle that can run anywhere from $25.00 (cheapo stuff) to $50+ (name brands, not some cheapo never heard of "company").

THE BELOW IS FROM A LOCATION THAT KEEPS APPEARING AS *****'S WHEN I TYPE IT, HAVE NO IDEA WHY, UGGGHHH!! I EDITED MY VERSION BUT IT STILL APPEARS IN JAMY'S QUOTE, SO PLS. UNDERSTAND I HAD NO
ILL WILL AS I REMOVED MY OFFERING AND ONCE AGAIN EDITED MY POST HERE TO EXPLAIN A GOOD WHILE AFTER.
THX!

"Say one took...60 grams of BCAAs per day. Now, since they are amino acids, they are treated as protein when it comes to Calories. So if one were to ingest 240 Calories worth of BCAAs, essentially now they are no longer in a -500 Calorie deficit. One would be operating in a caloric deficit of only about 260 Calories.

Is the reason more muscle mass is maintained simply because the caloric deficit is no longer as drastic? If thats the case, then simply not cutting calories too severely would be cheaper and just as effective as supplementing with BCAAs which are basically protein."

THE FIRST PART OF THIS POST IS MINE, WITH THE SECOND FROM, WELL, ANOTHER ON-LINE LOCATION.

Thx,
'Layna!

[jamyjamjr]

By the way, BCAA's DO have calories. They are protein (which has calories) broken down into smaller/individual chains. I used to use them, but my trainer told me they are a waste as with all the protein I am eating per day in all 6 meals, there is no reason to waste money on a petty amount of "protein" in a small bottle that can run anywhere from $25.00 (cheapo stuff) to $50+ (name brands, not some cheapo never heard of "company").

FROM A LOCATION THAT KEEPS APPEARING AS *****'S WHEN I TYPE IT, HAVE NO IDEA WHY, UGGGHHH!!

I'LL RE-NAME IT "T-NASHION" ON-LINE: Say one took...60 grams of BCAAs per day. Now, since they are amino acids, they are treated as protein when it comes to Calories. So if one were to ingest 240 Calories worth of BCAAs, essentially now they are no longer in a -500 Calorie deficit. One would be operating in a caloric deficit of only about 260 Calories.

Is the reason more muscle mass is maintained simply because the caloric deficit is no longer as drastic? If thats the case, then simply not cutting calories too severely would be cheaper and just as effective as supplementing with BCAAs which are basically protein.

AGAIN, THE 2ND PORTION UNDER "********" IS ANOTHER MEMBER'S WRITING, SO AS TO GIVE CREDIT WHERE DUE. THE
FIRST PART OF THIS POST IS MINE ('Layna's)

Thx,
'Layna!

u should go to the womens section and have your sn changed to a pink color... at least, u have that option

[Cheylayna1978]

Oh, thanks for the information. I had no idea of that feature but I'm not really too concerned with being "separated" from the men, as I've never met a chico named Cheylayna. Hahahah

Thank you though for the option info.......

'Layna

[jamyjamjr]

u seem pretty well versed.. stick around the diet forum.. we'd love to have u

[Cheylayna1978]

Thank you, just passing along what I have learned myself and applied in the gym/kitchen, which has led to me looking like I did when I was 16. (31 now)


'Layna

[green22]

Ill have 1 scoop of whey with water and do cardio. Works good for me. stay away from any carbs. honey or an orange are not good choices.

[eatrainrest]

[djdjd

[eatrainrest]

Ill have 1 scoop of whey with water and do cardio. Works good for me. stay away from any carbs. honey or an orange are not good choices.

yea i think im going to go with 1 scoop isopure, first i gotta find a good damn treadmill to buy!

[Cheylayna1978]

I've read probably 100+ writings like you posted. (I did tons of research over the years before hiring my current guru)

Instead, I go by what my trainer (who is on-line by the way which makes my experience very exciting as it's truly the "new age" way to train) says, as he not only looks like a Greek statue, but his reputation from helping over 2500 people and the following he has is like no one else I've ever researched/reviewed. I'm amazed you are a trainer, yet you have this confusion over your own body which makes me seriously wonder how it is you train others? How can others trust your methods and "knowledge" if you can't even get your own approach constructed yourself? Just curious, as you flamed my trainer at the end of your post where you didn't understand what I meant, as he meant the workouts he has me doing won't get me BULKY nor will I look like a female bodybuilder, as women need roids for those physiques aka to look like a damn man. I don't want that look, and our convo was more in depth than what I wrote, so you commented on something I wrote taken out of a much larger context. You seem to be quite the angry person, perhaps it's because you are in a rut and the irony is you're a trainer. My trainer doesn't go to anyone else for advice, that's a true oxymoron.

I was trying to pass along some help, but as I've found with many males on boards on-line, they are all jumpy/angry/aggressive/rude, and as a lady I won't entertain that crap. I even edited my original post because I wasted too much time on such a ridiculous tirade. I did wish you luck and all, but cutting down my trainer and insulting like that is just bunk.

Bye thread........

'Layna

[eatrainrest]

Djdjdjd

[eatrainrest]

[272737

[xnotoriousx]

Bcaas, sip some down before and during works great while cutting.

If you're not cutting then I wouldn't even worry about it

Just got do cardio then come back home and stuff your face

[eatrainrest]

Bcaas, sip some down before and during works great while cutting.

If you're not cutting then I wouldn't even worry about it

Just got do cardio then come back home and stuff your face

given budget issues,(i buy isopure as is, and having to by BCAA's i don thtink would make much difference.. i think 1 scoop of isopure will do the trick being 100 calories with whey isolates/ zero carbs. for fast absorption, followed immedaitely (after cardio) with oats and eggwhties (breakfast).