You see the title and here’s the situation: Fat guy who lifts weights, trying to cut fat a maintain the muscle he spent years on.
Now, after he does cardio(Sprints, Burpees, jogging, etc.) What is better a meal for him. Protein whole foods with a bit of carbs and plenty veggies or Supplement like whey, but little carbs.
I’d say if the cardio was intense enough, some carbs won’t hurt, since glycogen stores will be depleted.
What about doing the whey first, because it is fast absorbing, just in case anything you want to keep is considering catabolism, followed a bit later by the healthy sounding meal you described?
Thanks, I ask this cause I read how after weight training, best to have carbs and whole foods afterwards. But for cardio, I just wasn’t sure. Thanks, Post cardio, i will have whey and flax oil.
If you’re doing your cardio post workout, then without a doubt take in 50-100g carbs with your protein.
You have to remember too that your body doesn’t just stop burning cals when you step off the treadmill. It continues to burn them for hours after (if intense enough).
Just remember that all of these cals pre and post workout/cardio count, so don’t over do them.
WolBarret,
The general rule of thumb, as mentioned, if you do cardio after training, simple CHOs followed by a fast acting protein (I.e. BCAAs, Whey, etc.) is a good approach.
If you’re only doing cardio, inclusive of HIIT, the first thing you want to do is re-hydrate. Drink shed loads of water to offset the dehydration from exercise and ensure that your body is primed for its next task . . . eating.
After your water, I would recommend a lean protein source (chicken, turkey breast, etc.) in conjunction with a whack of vegetables (Big salad, bowl of steamed vegetables, etc.). This will provide your body with essential nutrients as well as allow you to take advantage the thermic effect of eating which will further accelerate your metabolic rate. Don’t worry too much about having to take advantage of a window of time like post weight training (debatable) but unless you ate right before cardio (and I hope you didn’t for a plethora of reasons), you’ll be hungry
for your next meal
You don’t need much here as realistically, you’re functioning in mostly an endurance environment and your muscles, although taxed, do not warrant a heavy insulin release. If fat loss is the goal, be very selective of what you choose as post-cardio. Stay away from sugary drinks and meals that are rich and heavy to digest (meat and potatoes, etc.)
Hope that helps,
Sasha
[quote]WolBarret wrote:
You see the title and here’s the situation: Fat guy who lifts weights, trying to cut fat a maintain the muscle he spent years on.
Now, after he does cardio(Sprints, Burpees, jogging, etc.) What is better a meal for him. Protein whole foods with a bit of carbs and plenty veggies or Supplement like whey, but little carbs.
[/quote]
Wol,
when cutting, the macro-nutrient break down of that meal would depend on what the rest of the days meals looked like, r u trying to stay in ketosis etc.- sometimes while cutting, post work out sugar is ideal-sometimes it isn’t.
That being said look into a heavy BCAA dose after your work out in place of the carbs. Afer that you can have ur normal post work- out shake or meal.
CT had some good recommendations in a recent article.
I have had excellent results high doses of BCAA this way- also mixing in some creatine and Power Drive W/ them post workout.
Much appreciated folks