Should I use the same 2/1 carb-protein ratio after my cardio sessions? I’ve finished bulking and want to make sure I don’t burn too much of my progress off doing cardio (I know a whole lot of cardio isn’t necessary but I enjoy doing it for the health benefits). Thanks.
Rim
What type of cardio? What are your physique goals? How about carb intake during the rest of the day? Will your glycogen stores be relatively depleted already? OK. I recommend doing sprints for cardio. You should take in some carbs+protein before your sprints to improve performance. A protein shake can be taken after w/ some fast-acting carbs, but I’d recommend a 1:1 ratio if fatloss is the goal. Something like 25g of malto or dex or gatorade and some whey. This is if you’re going the shake route. If not, just have a meal w/ protein and carbs after sprints. Have some oats, throw in a banana for faster-acting carbs, and have some whey.
I would recommend not taking in too many carbs immediately after cardio if your effort is to lose fat. If you get your body into the fat burning mode and pour carbs into your sytem, your body will probably stop burning the fat and use the carbs for energy.
You may want to take in some fast digesting protein to slow your bodies breakdown of muscle. Some of this may be converted to energy.
It all depends on intensity and duration. If you are doing a session of low intensity fat burning fitness walking or light jogging you don’t want carbs after IMO. On the other end of the spectrum, my cardio is rugby practice(high intensity)and I like to get some fast carbs in after, usually in the form of gatorade or grape juice with my creatine. I then eat a solid meal(usually P+F since this is usually me last meal before bed) after I get my shower.
[quote]apayne wrote:
It all depends on intensity and duration. If you are doing a session of low intensity fat burning fitness walking or light jogging you don’t want carbs after IMO. On the other end of the spectrum, my cardio is rugby practice(high intensity)and I like to get some fast carbs in after, usually in the form of gatorade or grape juice with my creatine. I then eat a solid meal(usually P+F since this is usually me last meal before bed) after I get my shower.[/quote]
My cardio usually consists of light jogging with some sprints thrown in (3-5). I guess just a piece of fruit + protein would do the trick. Thanks for your responses.
Rim