Morning cardio

I'm just starting a cutting diet and will begin to go for a run each morning. I know it's ideal to do the cardio first thing in the morning before breakfast, but would you recommend having a protein shake with water before or after the run?
 
I've heard differing accounts. Some say take the protein before so that you don't burn of any muscle, and others say you need the protein afterwards to repair muscles.
 
Any views?

Before running the body needs to be fueled by simple carbohydrates, they are absorbed strait into the blood stream for energy, because you are cutting weight you may not want any simple carbs but keep in mind the body is in starvation mode when you wake up and has little or no fuel left in it for the run. A simple glass of orange juice could really help with your energy and still let you burn alot of calories from fat. The body takes much longer to break down protein, using blood that should be being pumped to the muscles and not to the stomach for digestion even if its in water. So I recommend have your protein after your run to repair for sure!  

Also a tip to help burn some extra fat at the end of your run finish off with 3 to 5 sets of 30 second sprints... Did you ever notice how jacked sprinters are compared to marathon runners;) i found myself cutting fat much better when i added prints to my routine!

Personally - I would do it on an empty stomach - then take a protein shake afterwards.

I'm really not a fan of cardio on an empty stomach.
If you want to drop fat/weight and are not bothered about losing some muscle alongside it, then go for it, but if your muscle is important to you, then I would really not advise doing it.

There are different ways to do this if you want to retain as much muscle as poss.
Doing HI cardio with a meal inside you, will raise your RMR (resting metabolic rate), so even though you are not necessarily burning fat there and then, the time afterwards when you're at work, on the computer or what ever, you will be burning off more calories, and not to the detriment of your muscles.

Personally - I would do it on an empty stomach - then take a protein shake afterwards.

100% agreed

I was just reading the latest edition of Runner's World and in it there is a article on the rules/laws of running. One talks about running or not on an empty stomach, a marathon coach said that for endurance training it's good to train on an empty stomach because it teaches your body to do more with less and to become more efficient running on empty - I guess becoming more efficient at metabolising fat stores rather than relying on easy sources.

Obviously this is very important with endurance training but it can't be bad for you to practice it now... I would (as I do) train empty and then supplement with protein and carbs after training to prevent muscle loss and assist recovery (carbs also for recovery).

I now find that running after eating (sometimes I can't run in the morning and run afternoons) I have lots of energy and the run is simply easy... it's a great feeling and mentally fantastic, especially if you consider running in future or want to work on a PB.

Skullcrusher



If you want to drop fat/weight and are not bothered about losing some muscle alongside it, then go for it, but if your muscle is important to you, then I would really not advise doing it.

 

It's very unlikely that'll you'll lose any muscle performing unfueled cardio if your diet is in check, your doing weights 3 times a week and your keeping the cardio medium to low intensity, steady and less than 80 minutes in duration.

Catabolism becomes an issue when you dip down to pretty low BF

Slightly off topic - I've read a few articles abouth the metabolic mix during different exercise intensities, i.e. 50/50 carbs/fat at steady state versus a heavier weighting to carbs the more intense you go.

Presumably this is why you sugest med to low intensity above.

Assuming you in calorie deficit - During the day (non training times) what does the body do mix wise? Will it still be a 50/50 split between carbs/fat? Or does it depend upon glucose availability?

Feel free to put me right if any of the above is a load of tosh....

That's beyond my level of technical knowledge although logic dictates that to a certain extent the metabolic mix will be determined by available resource(?) 

ie. If you run on and empty stomach after a period of fasting there will not be the carbs available to utilise - hence (be it true or otherwise) why fasted/unfueled cardio is favoured for 'fat burning'.

I always do cardio which is a 5 or 10k run (moderate level) 1-1.5 hours after a main meal.
The reason I do this is because if I run first thing I have so little energy thus motivatation and in my mind I feel as though I'm burning muscle (a mental thing) so as a result wouldn't run as quick as in the evening or go as far.
As a result I burnt LESS overall calories, felt afwul afterward and because I couldn't go the full distance I had planned would not have as much 'after burn' so it made sense for me to do it in the evening.
After all, losing weight is all about being calorie deficient.  I know you burn BF 300% more by doing it first thing but I was going 3x the distance and speed if I ran in the evening so it's swings and roundabouts. (Especially if I ran through the park. ;)

tubbyman

 

It's very unlikely that'll you'll lose any muscle performing unfueled cardio if your diet is in check, your doing weights 3 times a week and your keeping the cardio medium to low intensity, steady and less than 80 minutes in duration.

Catabolism becomes an issue when you dip down to pretty low BF


Would you fast for several hours during the day then do your cardio?

oasis

Would you fast for several hours during the day then do your cardio?

 

I dont quite understand the question.

Would I fast during the day in order to run unfueled? no

I dont like running with anything in my stomach as it makes me nauseous so I normally keep cardio the morning or if I have to run in the afternoon evening I will avoid eating for 3 or 4 hours beforehand.

As long as your overall routine/diet is in order, then i would choose to do it on empty. People will agrue that it will cause muscle loss etc... but as long as you keep all other areas in check then i'd say it's fine.
 
My main bulking years were done whilst i was doing 4 mile early morning runs on empty ....still allowed me to gain 3 stone in 2 years naturally.

Yes i have lost no strength with up to 1 hr cardio 6 times a week on an empty stomach for 3 weeks so far. I have been taking about 6 grams of leucine 15 mins or so before hand Rest of my diet has also been strict n sorted. I dont know how much the leucine has helped probably minimal.

 

It's very unlikely that'll you'll lose any muscle performing unfueled cardio if your diet is in check, your doing weights 3 times a week and your keeping the cardio medium to low intensity, steady and less than 80 minutes in duration.

Catabolism becomes an issue when you dip down to pretty low BF


Would you fast for several hours during the day then do your cardio?

I do 3 'cardio' sessions a week, 1 is a HIT session and i wouldnt dream of doing it without a high carb meal beforehand, the other 2 sessions are fasted in the am, i usually wake up have my fat burning supps (not including protein shake...) , then a little later i will have some BCAA powder. I have tweaked it now and found fasted cardio very productive in keeping my bodyfat low despite being in a calorie surplus on a bulk for example. The fasted sessions i do are a gentle jog and only last up to 30mins max. Havent experienced any muscle loss at all from fasted cardio, but i also wouldnt get rid of my hit session.

Well i am off to do my morning CV a 30mins dog walk in the woods out side my house. All i have before i go is a cup of black coffee and 10g of L.Gluetime.
And off i go and it works for me,i will add i do feel as if my body is playing catch  cal wise in the day ,but this is a must for me to get that finishing show look.
Daz

I find when I'm trying to diet (which isn't very often) am cardio on empty just leaves me yawning and tired for the whole day, so I usually resort to doing it at night

I'd do it with a TBL's full of amino's, and if as above [forddee] I was competing, other than that I sincerely doubt for reccy trainers it's going to make a huge difference, as Red Bull I sometimes do mine before bed.

And thats somthing i seem to do alot (pre bed CV) as this is when i get the only time to do it .
But a still have a fare in the back of my mind that i am leaving my body empty of body building cals so i have some whey with water after my 30/40mins CV.
Daz

fat loss - fasted
performance - before

Simples!