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  1. #1
    Registered User kraken1978's Avatar
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    Arrow How Long to Wait after Running to Eat?

    Hello, guys!
    Need your advice and experience.

    Here is the question: how long to wait after running to eat?

    My goals:
    1 - Burn fat
    2 - Prevent muscle loss

    There are two polar opinions:
    1 - Not to eat anything 1-2 hours after running to burn fat.
    2 - To drink protein shake immediately after running to prevent muscle loss.

    Any recommendations?
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    It makes no difference.

    What matters for fat loss is total net calorie balance over time. What the body does in the intervening period is irrelevant.

    In terms of preventing muscle loss, it's a good idea to get doses of 25g+ of protein about 3-5 times per day at widely spaced points. Where these occur relative to your running is not important.
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    Registered User marcosmith120's Avatar
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    It depends on your goals. If you want to lose weight, don't consume food after a run; wait up to two hours if you can. If you want to to go hard your next run, consume food (80% carb / 20% protein) within 30 minutes.
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    Yells at clouds BS57's Avatar
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    Originally Posted by marcosmith120 View Post
    It depends on your goals. If you want to lose weight, don't consume food after a run; wait up to two hours if you can. If you want to to go hard your next run, consume food (80% carb / 20% protein) within 30 minutes.
    So weight loss is determined by "when" you eat, and not the amount?

    Interdasting.............

    ETA: Ah..... understand now..........

    https://forum.bodybuilding.com/showt...post1572908301
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  5. #5
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by marcosmith120 View Post
    It depends on your goals. If you want to lose weight, don't consume food after a run; wait up to two hours if you can. If you want to to go hard your next run, consume food (80% carb / 20% protein) within 30 minutes.
    This is not true, ignore OP.

    You need to get it right yourself first before giving advice to others.
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  6. #6
    Registered User kraken1978's Avatar
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    Thoughts...

    1 - If body really keeps burning fat (together with muscle) for 1-2 hours after finishing a run, why not to take HMB instead, and wait with protein intake.

    "HMB slows down the rate at which your body breaks proteins down, which allows you to reap the fat loss benefits of fasted exercise while negating the downsides relating to muscle loss...

    What is well established, though, is HMB’s ability to decrease muscle damage and loss.

    This makes HMB ideal for use with fasted training because it’s not only negates muscle breakdown but it also has no effect on insulin levels, which means you remain in a true, fully fasted state."

    2 - Some also say that protein timing is a myth and it doesn't matter when you take your protein.
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  7. #7
    pay the iron price SuffolkPunch's Avatar
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    The body is burning part fats and part glucose throughout the day. The final balance of each will depend on how many carbs vs. fats you eat - and the total net calorie balance. Remember that fats are stored before even being available to be used so you only care about the NET turnover. And carbs will prevent fat burning. These details ultimately don't matter and just serve to confuse most people.

    So again, timing of protein is not that important, if you want to be particular about it, follow the guidelines here:

    http://www.nutritiontactics.com/meas...ein-synthesis/
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  8. #8
    Registered User kraken1978's Avatar
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    Thank you, guys

    I decided to play it safe and drink protein shake within the first 30 minutes after running, especially as I have a problem with cortisol.

    https://www.bodybuilding.com/fun/cor...en-matter.html

    "There were four groups of subjects in Bird's study, organized by what they were allowed to drink during their workouts: water, essential amino acids, carbohydrates, or essential amino acids plus carbohydrates. Over 12 weeks, all the groups lost approximately the same amount of body fat, and the group that had the most complete workout nutrition (EAA + Carbs) packed on the most muscle.

    The group which drank only water (the placebo) had an increase in muscle breakdown 48 hours after its training session. There was no change for the groups that had essential amino acids or carbohydrates. The group that had the combination workout drink actually had a decrease in its 3-methyl-histidine levels after training.

    What happened with cortisol? As you can see below, cortisol levels 30 minutes following exercise were increased by more than 50 percent in the group which drank water, but unchanged in the EAA group. Cortisol was decreased in both groups which had carbohydrates as part of their workout nutrition."

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  9. #9
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    Whatever makes you feel good is what will work best for you. If you don't enjoy eating right after running, don't eat.

    Don't make it any harder than it needs to be.
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