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Pre-workout fueling on a cut - May 7 2008 12:59:07
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romeshw
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How important is pre-workout fueling on a cut?
For example, what would the effects be of doing an hour of cv/fat burning work when I haven't had anything to eat in about 5 hours? Is there a danger of losing more muscle mass?
How about the same when doing an hour weight training?
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RE: Pre-workout fueling on a cut - May 7 2008 13:38:10
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Nigeepoo
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If your muscles run out of glycogen during a workout, they gobble-up blood glucose which gives you hypoglycaemia which a) makes you feel like total crap and b) causes sky-high serum cortisol level which catabolises muscle into glucose.
b) is not good if you want to hang on to your muscle mass.
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RE: Pre-workout fueling on a cut - May 7 2008 13:41:06
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romeshw
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Thanks for the response Nige,
What would you recommend for pre-workout intake, and when? Would some complex carbs a couple of hours beforehand do the trick?
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RE: Pre-workout fueling on a cut - May 7 2008 13:47:51
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danchubbz
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quote:
ORIGINAL: romeshw
Thanks for the response Nige,
What would you recommend for pre-workout intake, and when? Would some complex carbs a couple of hours beforehand do the trick?
I'd say yes in general that would be fine, depends on whole diet really.
Basically the way I see it when your cutting it's more important than ever to maintain your strength in the gym to maintain your LBM as u will be in a cal defecit.
So nail your pre-training meal and your PWO and PPWO and just make sure u don't over-do the cals with the rest of your meals throughout the day.
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RE: Pre-workout fueling on a cut - May 7 2008 13:48:23
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drewsky
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Obviously 'fueling' can mean a couple of different things but in the hours before any high intensity training you would want to eat
WHAT and how much you eat depends upon you overall nutrition set up.
The necessity for pre fueling as in eating for example a starch and protein meal say 90 mins before hand to 'give myself the energy in order to be able to train' in my experience in the gym and in clinic with trainees usually demonstrates a problem with their whole nutrition set up.
You should have enough in the tank to be able to sustain a relatively short high intensity training session (which is what you should be doing on a cut), PERI workout nutrition (i.e. some carbs and protein JUST before and after) can be used to maximise recovery and help with the next training session. The extent of this being based upon your whole training set up.
In short, no you shouldn't go for long periods of time without eating before high intensity training but what you eat depends upon which dietary and to some extent training rout you have taken.
There you go, clear as mud!
< Message edited by drewsky -- May 7 2008 13:49:02 >
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RE: Pre-workout fueling on a cut - May 7 2008 13:53:04
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Nigeepoo
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The term "complex" is irrelevant to the speed of absorption (maltodextrin is complex but spikes glucose & insulin as much as dextrose).
You should eat "slow" carbs like oats, sweet potatoes, boiled salad spuds, pasta, rice (brown Basmati is the slowest), Burgen/Vogel's soya & linseed bread, underripe bananas up to about 1hr before your workout to top-up muscle glycogen without causing a big insulin spike.
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RE: Pre-workout fueling on a cut - May 7 2008 15:32:07
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romeshw
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Thanks for the input guys. I did read that your body can store up to 2000Kcal of glycogen in your body, and I don't think my CV workouts are intense enough to deplete even 1/4 of that number.
My CV day tends to be an hour of alternating between steady state (30mins cycle) and HIIT(30mins treadmill). Even when I don't have anything to eat for 4-5 hours before, I don't feel exhausted at end of it.
My option is whether to eat a breakfast muesli bar (150cal, some grain but some sugars), mid afternoon a couple of hours before the gym. Since I'm on a cut I was trying to avoid the extra calories, but I'm starting to think it's a good idea, especially as it would be 6-7 hours between any solid food otherwise.
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RE: Pre-workout fueling on a cut - May 7 2008 16:40:46
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danchubbz
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quote:
ORIGINAL: romeshw
Thanks for the input guys. I did read that your body can store up to 2000Kcal of glycogen in your body, and I don't think my CV workouts are intense enough to deplete even 1/4 of that number.
My CV day tends to be an hour of alternating between steady state (30mins cycle) and HIIT(30mins treadmill). Even when I don't have anything to eat for 4-5 hours before, I don't feel exhausted at end of it.My option is whether to eat a breakfast muesli bar (150cal, some grain but some sugars), mid afternoon a couple of hours before the gym. Since I'm on a cut I was trying to avoid the extra calories, but I'm starting to think it's a good idea, especially as it would be 6-7 hours between any solid food otherwise.
In that case your doing HIIT right!!
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RE: Pre-workout fueling on a cut - May 7 2008 18:34:53
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David Barr
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One should never be protein fasted in general, but this is especially true on a Calorie-reduced diet. Throw in exercise and a protein adapted individual and you're just begging to strip away muscle, and ultimately kill your metabolism.
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