Junior Member
I haven't really been able to find a lot of info on this. I know all about post workout nutrition (after weight training), but should I do the same after cardio? Should I get whey protein and simple carbs after a cardio session just like I do after lifting? I am currently bulking and running TEST E 500mg per week, so I just want to keep off any excess fat I might gain while still building muscle.
Last edited by fastwardo; 10-07-2009 at 12:06 AM.
Associate Member
Generally, I only take simple carbs after weight training.
There is a school of thought, however, that recommends simple carbs when you wake up in the morning (along with complex carbs). The idea is that your body is depleted of nutrients, essentially, the same way it is when you finish weight training. If this is true, doing cardio certainly isn't going to replenish anything, so the same should remain true: Simple carbs = ok.
Is simple sugar going to be stored as fat at this time? Probably not. It's probably something you're just going to have to figure out for yourself through trial and error. To me though, simple sugar still seems best suited for post weight training.
Member
Eat your meal following your diet. There's no particular need to search insulin spikes postwo.Originally Posted by fastwardo
Anabolic Member
if its AM CARDIO ... just take a shower and eat your normal meal afterwards.. protein/fat meal if you are cutting perhaps
if it is PWO CARDIO ... then stick to your normal PWO shake, which once again, should feature slow GI carbs (like whey + oats) perhaps if you are cutting
Junior Member
alternatively, waiting for about 45 minutes after AM cardio to have a pro/carb meal is good too....unless you are very strictly cutting (for a comp. or something), I've haven't had as great a success with a pro/fat meal in such a fasted, low-blood sugar state....
Junior Member
double post
$BAM-7246~AR-Hall of Famer
How about NEVER take in simple sugars unless using a faster acting type of slin. I wouldnt even do that ONCE a day, 2 or 3 times a day...am, post cardio, post workout etc is terrible.
Sugar does NOTHING good for you except lower your white blood cell count and thus your immune system. And if you wanna believe it will help you build msucle faster than the SAME amount of carbohydrates from and unrefined source filled with natural enzymes, chromium, vanadium, B-vitamins you are SADLY MISTAKEN.
Now, what to take after a cardio session. Base it on your overall diet and goals. I pretty much do pro/fat after all cardio unless its PWO and I want to put some carbs in. Otherwise no need to raise blood sugar or use an alternate fuel other than fat.
Your body must burn through glycogen before tapping into fat. So I dont see the need to put in more carbs after cardio, since I would assume you are doing it to keep bodyfat down in the first place.
Junior Member
after cardio, I think waiting 30-45 minutes, then having a meal containing protein and complex, fibrous carbs is a better choice b/c they elicit a higher thermogenic response thru digestion than fat does....maybe if you took an ECA stack prior to cardio, could I see an advantage to a pro-fat meal post-cardio....
Last edited by chubbsub; 10-10-2009 at 04:57 AM.
$BAM-7246~AR-Hall of Famer
I was gonna write out a long response and tell you why you're wrong but I just dont care.
Keep doing what you're doing...I'll keep staying at 5% bodyfat.
Keep taking your ECA stack...you realize it makes you catabolic right? You also realize fats require more energy to digest than carbs? Most all food digested takes up about 10% energy for its immediate digestion. Cortisol is also highest after exercise and enzymes for nutrient assimilation are as well...but sure wait 30-45 minutes in a catabolic state to eat.
Why on earth you would want to refill glycogen after a cardio session is beyond me.
Anabolic Member
haha ^^ your responses are awesome man lol..
and just to clear it up, i totally agree with you and i advocate and use same theory as you.
Banned- Scammer!
Why is it catabolic Bino?
$BAM-7246~AR-Hall of Famer
Not sure the exact mechanism but I know in studies that using ephedrine will have a catabolic effect on th ebody.
Senior Member
I wait 2 hours after a meal,then kardio for 60 min then I eat whatever is on the diet/meal plan. Could be chicken and rice etc. Thats how I roll. I usually have 2 bananas and 50gram whey after I train and then wait 1 hour before eating next meal,no good?
Last edited by Critical Mass; 10-10-2009 at 05:21 PM. Reason: Had a question.
Junior Member
hasn't ephedrine been shown over and over again to be slightly anti-catabolic? going beyond the recommended 25-50mg may slightly change this, but otherwise, it does not have a catabolic effect....
Junior Member
so fats elicit a higher thermic effect than fibrous carbs do???I would love to know which fats.....
I've been very successful maintaining 6% bf eating carbs PWO, and I will continue to do so....lots of "carb paranoia" 'round here
Last edited by chubbsub; 10-11-2009 at 03:21 AM.
Banned- Scammer!
I dont think this is actually true after doing my own research on it Bino. I read Pin state it increases ACTH and/or cortisol, but in my own research found nothing at all.
Ephedrine will actually have a net positive effect on LBM through agonism of muscle adrenoreceptors. Ephedrine also has LBM sparing properties.
No doubt there is evidence stating beta-agonists show anabolic/anti-catabolic effects in animals, there is ample evidence this is also demonstrated in humans.
Banned- Scammer!
Beta-agonists are not "catabolic" in human skeletal muscle.
$BAM-7246~AR-Hall of Famer
I never once said you can't do carbs PWO and maintain a low bodyfat. I said there is no need for it after cardio.so fats elicit a higher thermic effect than fibrous carbs do???
I've been very successful maintaining 6% bf eating carbs PWO, and I will continue to do so....lots of "carb paranoia" 'round here
And veggies are veggies, you can use them however much you want even WITH fats. Im talking about CARBS...with alpha bonds not beta bonds. Completely different.
Associate Member
I always did carbs pwo and couldnt drop body fat. If i had my carbs prework i maintained my weight and dropped fat almost instantly
Banned- Scammer!
Are carbs needed at all PWO Bino? Wouldnt one attain the neccessary insulin increase from BCAA's anyhow, like Leucine supplementation?
Senior Member
you guys got me curious also. I religiously have a pwo shake w/oats UNLESS its cardio only day where I have the shake w/o oats......BTW, Im cutting right now......
$BAM-7246~AR-Hall of Famer
Than you were taking in too many and/or the wrong types.
At the end of the day its cals in vs. out. You saying you drop fat instantly just by moving those carbs from after workout to before workout makes no sense.
There is more to it that you aren't sharing. Simply moving the same number of carbs to a different meal wont make you instantly drop bf...sorry wont happen.
$BAM-7246~AR-Hall of Famer
Well the insulin response from BCAA's isnt the same as carbs thats for sure.
More or less BCAA's are just going to be utilized for ATP production, as they can be converted to glutamine and alanine for use in the krebs cycle.
They of course increase protein synthesis...but their main function in my eyes around your workouts is to spare glycogen and to reduce fatigue by competing for the same protein receptor carriers are tryptophan, so less tryptophan passes the blood brain barrier for conversion to serotonin.
But I have had success with going on no carbs PWO. I only do it while dieting mind you. I dont EVER go crazy on carbs even when bulking as I still utilize EFA's as a large part of my nutrition but I do feel carbs are important PWO for increasing protein synthesis and preventing peptide hydrolysis.
Associate Member
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Last edited by nonotone; 05-20-2014 at 06:27 AM.
Knowledgeable Member
You're talking about a solo cardio session and not pwo cardio? I would think that after PWO cardio you have no choice but to feed the body a pro/carb meal, and I agree w/ you about pwo complex carbs being superior to pwo simple carbs.
What do you typically ingest on non-workout day when low intensity cardio is performed...pro/fat? If so, how much fat?
Senior Member
If the cardio is upon waking ive always taken a simple whey isolate shake alone and drank BCAAs,after i resume my normal diet for the day.
Last edited by **TOP**; 10-19-2009 at 11:23 AM.
Junior Member
This is interesting, because I often perform my cardio workouts on non-lifting days as well. Actually, I like to cardio late at night even on lifting days (11pm-12am) because it is cool outside and there are no cars on the road. I usually stop eating carbs around 3-4pm. If I run that late, will it be the same as running in the AM, because it is about 8 hours after my last carb meal. And when I get done I should just eat a pro/fat meal?
$BAM-7246~AR-Hall of Famer
Totally depends how lean you want to get and where you are at in your diet.
But there are definitely many times where I workout, do cardio PWO and still just have pro/fat meal.
So yes on non-workout days I will either go just carbs in meal 1 or none at all sometimes and just do pro/fat the entire day.
Just do my egg whites after cardio with 3 whole eggs and 5g fish oil.
Just usually keep fat at 15-20g always have 5 of that coming from fish each meal.
Junior Member
Right now I am doing a lean bulk. I'm really only doing cardio to keep some excess fat off while bulking. I am also running 500mg TEST E per week. Should I still not eat carbs after running late at night?
Knowledgeable Member
define "running"? If your cardio sessions are real intense (ex. sprints), imo a pro/carb meal is def. needed. If late night cardio session is low intensity (between 60-70% MHR) then leave the carbs out and do a pro/fat meal following.
Knowledgeable Member
good info...thanks!
Senior Member
Agreed when im 4 weeks out ill go without carbs totally then carb up mon and thurs,no matter what i have done pwo,pwo cardio etc...
Junior Member
Yeah when I say "running" it is more like jogging. Not sprinting or anything to intense.
Knowledgeable Member
Good deal...you should invest in a heart rate monitor if you do a lot of running/jogging and make sure you heart rate doesn't get above 70% MHR. 60-70% MHR is the zone you want to be to burn fat and spare muscle (of course, w/ a proper diet).
Junior Member
How much does a good heart monitor go for? Where could I get one?
Senior Member
polar is what I use and I think its around $100 at your local sporting goods store...
Knowledgeable Member
Yeah Polar is a good brand. I bought just the basic polar monitor off of ebay for like $25 used. I would checkout ebay and looked for a used one...should be able to find a good deal.
Associate Member
hey Bino... whats ur take on taking carbs after a weight training workout during cutting?
complex carbs...simple carbs... or no carbs at all?
thanks
Senior Member
Found an answer to you.
Anabolic Member
personally on non workout days meaning no resistance training, where im just doing cardio.
my meals are usually all pro/fat meals.
on resistance training days, my pwo "complex carbs" with still consuming fats.
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