Post workout cardio nutrition

[Vitamin S]

p,

usually when i do fasted cardio in morning i wait 45mins before eating to get most oout of the cardio session.

when i do weights i hit my pwo shake within 20mins of leaving the gym

its offseason now and i plan on doing 20mins of cardio post workout to stay lean, what to do for nutrition in this case, i dno't wanna take it right away as doing so will blunt fat loss due to insulin spike but also i end up hurting muscle due to catabolic state.

i know ideal state would be do fasted cardio, but my schedule don't permit it right now.

thx

[#8]

I think the "catabolic window" you speak of following your cardio is exaggerated. Unless the rest of your diet is 100% bang on, this should not be too much of a worry for you. Its the meals you eat 2-3 days before and 2-3 days after that really dictate your recovery and catabolism of any tissue.

If you want to ease your mind take 10-15g of bcaa, 5g beta alanine, 5g creatine, 5g citruline malate, and 1g of l-carnitine. This is my pre/intra workout shake and I find it works very well for limiting recovery time as well as preventing a catabolic effect while dieting or not.

If you get your amino's in bulk and just mix it yourself this shake is fairly inexpensive as well the citruline malate adds a very sour taste to the drink so if you mix it with some fruity MIO it actually tastes quite a bit like candy.

My 0.02

[Skailes]

p,

usually when i do fasted cardio in morning i wait 45mins before eating to get most oout of the cardio session.

when i do weights i hit my pwo shake within 20mins of leaving the gym

its offseason now and i plan on doing 20mins of cardio post workout to stay lean, what to do for nutrition in this case, i dno't wanna take it right away as doing so will blunt fat loss due to insulin spike but also i end up hurting muscle due to catabolic state.

i know ideal state would be do fasted cardio, but my schedule don't permit it right now.

thxI don't even know why you would do fasted cardio in the off season, but if you're concerned about an insulin spike then have some BCAAs before and after your cardio and this will help to preserve muscle mass. Just make sure you eat not long after though.....

[Praetorian]

I find fasted cardio in the off season does help me stay leaner...and i prefer to do any cardio in the morning anyways...get it out of the way. I only do it on non training days however. I would suggest just eating immediately after your cardio session...no need to wait 45 mins. If you are doing cardio PWO the once finished immediately have your shake. You wont lose muscle from doing 20min after training.

P

[Vitamin S]

p,

thanks for the input, my main concern was how "effective is the cardio after post workout" if your going to go have your shake/meal right after? i mean i have been told that you immediatly blunt fat loss as soon as you put food in your mouth insulin levels spike halting thermogenesis. i am not being anal about this but just curios is it even a big deal???

i usually do cardio after my weights in the evening and go home and eat a meal right away.

thx

[Praetorian]

You can do your weight training...then hit cardio for 20-30 minutes and then have a PWO shake...perfectly fine.
P

[Vitamin S]

awesome thanks p.