Eating Before Cardio
- Thread starter mozwilde
- Start date
MidwestBeast
Legend
You're going to hear different schools of thought on this, just like you already stated. There's not a clear-cut answer.
I've been a fan of taking some BCAAs and doing 20-30 minutes of fasted cardio upon rising, but it was also low intensity stuff.
Layne Norton has produced or linked multiple articles/studies showing that you burn more when eating normal meals placed around the cardio just as you would a traditional weight-training workout.
The bottom line is there will never be a "this is right and that is wrong" on this subject. Do what you prefer
DHumphreys
Member
Im a fan of 20 mins SSCV - fasted.
This has worked well for me in the past, and has also worked for alot of people I know.
But it comes down to personal preference. Find what works best for you, as everyone is different and will react differently to each method.
This has worked well for me in the past, and has also worked for alot of people I know.
But it comes down to personal preference. Find what works best for you, as everyone is different and will react differently to each method.
russy_russ
Active member
Weightloss is a function of caloric expenditure vs. caloric intake. Eating before exercise has many benefits, you can delay the onset of fatigue (substrate depletion). Don't get caught up in the intensities.
MakaveliThaDon
Well-known member
You're going to hear different schools of thought on this, just like you already stated. There's not a clear-cut answer.
I've been a fan of taking some BCAAs and doing 20-30 minutes of fasted cardio upon rising, but it was also low intensity stuff.
Layne Norton has produced or linked multiple articles/studies showing that you burn more when eating normal meals placed around the cardio just as you would a traditional weight-training workout.
The bottom line is there will never be a "this is right and that is wrong" on this subject. Do what you prefer
bullseye. Personally I do low intensity fasted in the morning and sip BCAA's while doing it.
soontobbeast
Well-known member
this /\
if you eat before cardio you will burn close to zero fat.
eating then cardio will put you in a deficit which will indirectly burn fat, but won't be nearly as effective.
Rosie Chee
The Female Terminator
Studies have shown that results are no different re fat loss if cardio is fasted or unfasted, so it really depends on the individual and their personal preferences in what state they train. I have personally trained both ways throughout the years, but feel so much better when I train fasted, and I do ALL my training fasted, with no detrimental effect on my performance.
Plus, WEIGHT loss is easy - all you have to do is primarily manipulate water and carbohydrate intake, so don't concentrate on SCALE WEIGHT because it is IRrelevant, but focus on FAT loss, since BODY COMPOSITION is what is important.
~Rosie~
oufinny
Well-known member
I forget all the details but MrKleen found a study that showed ~10-15 grams of protein about 30 minutes prior to cardio enhanced fat loss/burning. If you are doing it fasted in the AM, that may not be feasible but in that case I say throw down 10 grams of BCAAs and you will get near the same benefit. Rosie knows her stuff though.
crystaljonesy
New member
You can eat but make sure you give your stomach some time to digest the food before working out.
russy_russ
Active member
I haven't read that study, but I'm going to speculate that it's probably due to a low amount of carbohydrate (if any) and the intensity DURING exercise. However, I bet RQ was not measured during 24 hours of recovery. Net oxidation of fatty acids will be the same.
oufinny
Well-known member
Just like any trainer, that advice is only partially correct. I seriously question if any of them know their a** from a hole in the ground.
scherbs
Member
What ?!?
soontobbeast
Well-known member
FACTs :
food signals insulin
insulin inhibits HSL and cAMP.
HSL + cAMP signal fatloss.
food signals insulin
insulin inhibits HSL and cAMP.
HSL + cAMP signal fatloss.
russy_russ
Active member
Not everyone is concerned with fatloss. Adrenergic innervation via catecholamine release/outflow increases cAMP-dependent protein kinase activity, decreases plasma insulin concentration, and initiates fatty acid mobilization. This happens from the onset of exercise and increases with intensity and duration. Under normal physiological conditions in healthy individuals, insulin should be at its basal level within an hour of eating prior to exercise.
CJ_Xfit89
Board Sponsor
It also has a lot to do with the intensity in terms of eating.
LISS- do this fasted as it is easy cardio
HIIT- 2 hours prior, mix all 3 macros together. Sustained release,more performance and therefore more calories burnt and therefore greater fat loss.
Don't worry touch about HSL and cAMP to much, eat right, sleep to manage cortisol and train hard.
With this being said, we must forget about this fat burning zone business.
Sugars burn first therefore a glycolytic workout such as HIIT needs to be with food but to reap full benefits, the consumption of more healthy fats instead of complex carbs the better.
Eat more fats to burn fat...this is better for endurance and will in turn help HIIT workouts.
LISS is predominantly a slow burn and needs to be done fasted to reap benefits.
Fat Loss will be most fueled through adequate/proper mix Of nutrition and whatever cardio chosen should be in reflected to regime and food intake
Sorry to hijack this thread. Needed my .02 cents in
Cheers
LISS- do this fasted as it is easy cardio
HIIT- 2 hours prior, mix all 3 macros together. Sustained release,more performance and therefore more calories burnt and therefore greater fat loss.
Don't worry touch about HSL and cAMP to much, eat right, sleep to manage cortisol and train hard.
With this being said, we must forget about this fat burning zone business.
Sugars burn first therefore a glycolytic workout such as HIIT needs to be with food but to reap full benefits, the consumption of more healthy fats instead of complex carbs the better.
Eat more fats to burn fat...this is better for endurance and will in turn help HIIT workouts.
LISS is predominantly a slow burn and needs to be done fasted to reap benefits.
Fat Loss will be most fueled through adequate/proper mix Of nutrition and whatever cardio chosen should be in reflected to regime and food intake
Sorry to hijack this thread. Needed my .02 cents in
Cheers
russy_russ
Active member
I disagree. Low intensity steady state exercise work matched to high intensity will elicit similar net fatty acid oxidation results when compared to high intensity.