AM cardio- pre meal or no pre meal?

[isaias53_5]

Just read two conflicting articles on burning body fat. One stated that am cardio on an empty stomach is bad for bodybuilders because your body is in a catabolic state. The other stated that am cardio on an empty stomach taking only a fat burner is in fact the best way.

I've read of countless proBBers that got into their best shape by doing cardio early on an empty stomach. So far I've done the same and managed to reduce 1%bf. Don't think I lost muscle size. Any insights on this issue?

[fishscale4sale]

I eat some protein and carbs in the morning before doing cardio, and I lose weight just fine...

[Tommy W.]

Eat first. Believe me much better! You won't just start burning fat on an empty stomach. BIG myth!!! You'll have very little energy to get through the process. Cals in and cals out. Training of any kind unnurished is asking for trouble. Maybe some people are ok with it but not me

[snorkelman]

Controversial topic. Far from settled. I used to believe the fasted cardio group, but the more that I read, the more I feel it is better to be in a fed state.

The research shows that fed subjects consistently experience a greater thermic effect post exercise.

If you would like to look up a study supporting fed cardio, take a look at this published one. Effects of carbohydrate ingestion before and during exercise on glucose kinetics and performance. J Appl Physiol. 2000 Dec;89(6):2220-6. http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum

In a nutshell it found that Pre- and intra-training carbs increased performance with zero difference in total fat oxidation between the subjects who were fasted, and those who were fed.

[Rogue42DW]

that is the really frustrating thing about bb, nutrition, fitness....you can find an article that counters every point....I do fasted am cardio on the weekends....1 LISS hr period and 1 30 min. HIIT the rest of the week I do my cardio between 1900-2100 usually for an hour....Cardio is one of those things that doesn't really matter how you do it..as long as you do it. I think that unless you are a pro it isn't something you should worry about too much. I like the my schedule because it mixes it up.

[Citruscide]

My understanding on the matter is that there are two prevailing schools of thought on this topic...

The first is that fasted cardio will yield a higher percentage of fat loss to other cardio - because your body has a lower level of glycogen stores to burn through because you are more depleted in the morning, than you would be at say 5pm. The logic is that calories burned will be more of the fat, and less of your glycogen stores, because you don't have any.

The second is that a calorie burned is a calorie burned. The second law of thermodynamics supports the fact if your calories in are less than your calories out - you will lose weight/fat. The amount of fat you lose would also be dependent on your macronutrient quality and ratio. Here - you'd burn 500 calories and above you'd burn 500 calories - regardless - you body will be at down 500 calories for the day - and no more or less fat would be burned.

It's up to you really to determine which school makes more sense.

[redbirdfan1]

I think its better to take some protein before doing the cardio.

[isaias53_5]

Originally Posted by redbirdfan1

I think its better to take some protein before doing the cardio.

What's your justification?

[redbirdfan1]

because your body is in a catabolic state upon waking up having fasted for the past 6-9 hrs or however long you slept. which is why a good cassein shake before bed is ideal..but still your body wants food upon waking.

You are at a negative nitrogen balance.

A condition in which protein catabolism (breakdown) exceeds protein anabolism (synthesis) resulting in tissues losing protein faster than it can be replaced. A negative nitrogen balance may occur during physical or emotional stress, starvation, when an individual is on a very low calorie diet, or when the quality of protein is poor (e.g. when the diet is lacking essential amino acids). Adrenal cortical hormones, such as cortisone, released during stress enhance protein breakdown and the conversion of amino acids to glucose.

which is why I think it would be benefitial to take some whey before working out. no carbs until after you are finished. basically I think the idea is so your body doesnt start looking at protein and muscles to burn.

I'm sure someone can post up more research on it. its hard to at work but here is a good little bit of info from BB.com

http://www.bodybuilding.com/fun/protein4.htm

[redbirdfan1]

a bit more info

When we first wake up, we're usually in a catabolic state as our various tissues are robbing our muscle of amino acids. Stated differently, our hard-earned muscle is being broken down to feed other types of cells.

By consuming a meal of whey protein shortly after waking we quickly put a stop to this cycle of muscle breakdown. Not only that, but we turn this otherwise negative situation into one of muscle growth!

http://www.bodybuilding.com/fun/prot...se_feeding.htm

[isaias53_5]

Thank you all for your contributions. After reading your thoughts and comments, I did a lot more research on web-based training articles. There is a lot of controversy over the issue. The articles that I found either support fasting cardio or support non-fasting cardio. All failed to reach a compromise which I think is as follows:

If you want to look slim, lose fat, and you are not concerned about building muscle mass then you should do cardio on an empty stomach. Your body is in a catabolic state and it will use your low glycogen level, then your muscle tissue and perhaps some fat to burn and support your effort.

If you are concerned about muscle mass and tonification, then you should not workout on an empty stomach. You are in a catabolic state. Fat is too concentrated and difficult to burn to be used up by the body as fuel. It will tap the next best/easiest fuel resource: your muscles. To avoid this you must have a preworkout meal consisting of a good protein source and some carbs. This will provide energy and ATP for muscle maintenace/growth for your workout. It will also spark your metabolism to burn off excessive fat after your workout when you should have a good load of protein.

So, I guess I will give it a shot: Simple preworkout meal before cardio.

[kulzor]

I tried this early this morning. I drank my protein shake before doing my cardio rather than afterward. Man, it threw off my morning schedule (I'm on a really tight schedule in the morning). I also didn't feel any more energy, but then again I had to drink the shake immediately before the cardio, so there wasn't much time to absorb it.

[redbirdfan1]

Originally Posted by isaias53_5

Thank you all for your contributions. After reading your thoughts and comments, I did a lot more research on web-based training articles. There is a lot of controversy over the issue. The articles that I found either support fasting cardio or support non-fasting cardio. All failed to reach a compromise which I think is as follows:

If you want to look slim, lose fat, and you are not concerned about building muscle mass then you should do cardio on an empty stomach. Your body is in a catabolic state and it will use your low glycogen level, then your muscle tissue and perhaps some fat to burn and support your effort.

If you are concerned about muscle mass and tonification, then you should not workout on an empty stomach. You are in a catabolic state. Fat is too concentrated and difficult to burn to be used up by the body as fuel. It will tap the next best/easiest fuel resource: your muscles. To avoid this you must have a preworkout meal consisting of a good protein source and some carbs. This will provide energy and ATP for muscle maintenace/growth for your workout. It will also spark your metabolism to burn off excessive fat after your workout when you should have a good load of protein.

So, I guess I will give it a shot: Simple preworkout meal before cardio.

try it for a couple weeks and let us know how it goes?