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morning cardio on empty stomach or not ?

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canidrinkwinny
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2009/07/24 21:39:21 (permalink)
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morning cardio on empty stomach or not ?

I wondering if it s better to do cardio on empty stomach or it s better to drink a protein shake before to avoid catabolism ?
#1

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    canidrinkwinny
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    Re:morning cardio on empty stomach or not ? 2009/07/24 22:18:16 (permalink)
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    I found this article for those who are interested :

    Morning fasted state cardio is a common technique used by physique competitors to drop body fat. While this technique can be very effective when used properly, it can also result in significant muscle loss if done incorrectly.

    Durning the hours when you're sleeping and no calories are coming in, your blood sugar levels drop and your cortisol levels increase in response. First thing the morning, your cortisol levels are generally the highest they will be all day. One primary function of cortisol is to trigger your body to switch to stored sources of energy when your circulating glucose levels drop. The problem with this is that cortisol can trigger both fat and muscle protein to be burned for fuel, depending on the energy demand.

    Beginning a cardio session first thing in the morning when your cortisol levels are already at their highest can result in significant amounts of muscle protein to be burned for fuel in addition to body fat.

    There a few simple things you can do to prevent muscle loss during morning cardio sessions without affecting the fat burning results from your training.

    1. Drink 1 scoop of Whey Protein with water 15 mins prior to your morning cardio session.
    This one scoop of protein first thing in the morning will immediately begin dropping cortisol levels and reduce the risk of burning muscle. This infusion of protein and amino acids will not reduce the effectiveness of your fat burning, but can definitely help you save your muscle.
    #2
    markfj
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    Re:morning cardio on empty stomach or not ? 2009/07/25 00:57:32 (permalink)
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    drinking whey 15 mins before cardio, makes me feel rough, and like the whey is going to come back up at any time, personally
    #3
    Big_Mike
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    Re:morning cardio on empty stomach or not ? 2009/07/25 11:56:49 (permalink)
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    I read a cup of strong black coffee would b enough 
    #4
    Total Rebuild
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    Re:morning cardio on empty stomach or not ? 2009/07/28 09:02:59 (permalink)
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    This is something I'm quite interested in as I have dropped the weights almost completely and taken up running to shed some lard. I'm doing around 5 miles most days (in the eves mainly), but if it is worth it I may consider adding a 15-20 min run in the mornings. The only thing is I'm going to lose enough muscle simply by not weight training as much, the last thing I want to do is speed this up.

    So if I have a small shake or even a coffe this will help?

    You did gain far too much fat though,I mean,you're not muscular at all,you're just a fat mess.
    #5
    hamiltonsfitness
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    Re:morning cardio on empty stomach or not ? 2009/07/28 09:08:10 (permalink)
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    Don't do fasted cardio, it's not any more effective at burning fat and will more likely either leave you knackered half way through and stopping early or break down muscle.

    It's just plain daft.
    #6
    tubbyman
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    Re:morning cardio on empty stomach or not ? 2009/07/28 09:52:09 (permalink)
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    I personally find unfueled cardio much more effective.

    I tried it fueled during my last cut and it was nowhere near as effective. It was more comfortable though.....

    The one scoop of whey doesnt sound like a bad idea, I'd just avoid anything carby that can be utilised quickly.

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    Big_Mike
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    Re:morning cardio on empty stomach or not ? 2009/07/28 10:42:42 (permalink)
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    hamiltonsfitness

    Don't do fasted cardio, it's not any more effective at burning fat and will more likely either leave you knackered half way through and stopping early or break down muscle.

    It's just plain daft.



    What would you advise is the best way?
    #8
    stevescholes18
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    Re:morning cardio on empty stomach or not ? 2009/07/29 12:47:11 (permalink)
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    Agree with hamilton fitness.

    There is better ways to burn fat without the worry of losing muscle.
     
    Short intense cardio is so much more productive and enjoyable. It makes you fitter and more athletic also.

    This isn't an an arguement for but do you think an olympic sprinter ever does fasted cardio to lose fat? Lol no they eat tonnes and only do short intense exercise and they're isn't an ounce of fat on them.

    Some people need to wake up and smell the science!
    #9
    makaveli1971 1996
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    Re:morning cardio on empty stomach or not ? 2009/07/30 01:13:02 (permalink)
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    Everyone seems to have a difference of oppinion on this matter.

    I have been trying out all kinds of cardio of late and i just feel like they all burn the muscle,or it's just in my head.

    If i was gonna ever do fasted cardio again then the maximum pace would be walking,as doing a slow jog fasted just seems to burn my muscle rapidly.

    I tried a HIT session which i done after having breakfast but still felt the morning after like it burnt away some muscle.

    So i am really not sure how to go about cardio at the moment,although i did wait well over 3 hours after my first meal doing that HIT session.

    I will try both SS cardio and HIT cardio but i will make sure i have had a good meal inside me an hour or so before and then re fuel straight after.

    It seems to me cardio burns muscle,again unless it's all in the head.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #10
    Scaryant
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    Re:morning cardio on empty stomach or not ? 2009/07/30 16:27:54 (permalink)
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    What I've always found interesting is that there are loads of articles which talk about unfueled cardio and claim some research but none to support the nay sayers. You can't just walk into a discussion on the topic and say "nup, aint true - it's just a completely ludicrous concept"

    As for Olympic Atheletes - well they're fueling for performance, not weight loss - so different strokes for different folks on that call.

    I would love to read some supporting documents and official research from a reliable source that proves or disproves this either way.
    #11
    octatonic
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    Re:morning cardio on empty stomach or not ? 2009/07/30 16:40:24 (permalink)
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    Scaryant
    I would love to read some supporting documents and official research from a reliable source that proves or disproves this either way. 



    I have a very simple (albeit personal) explanation for fasted vs fueled cardio.

    For me fueled cardio is 100% more effective than fasted because of the following factors:

    I hate fasted cardio with a passion.
    I won't do fasted cardio more than once or twice- then I give up and get depressed.
    If I do manage to do fasted cardio I get absolutely buggered within about 10 mins.
    I will do fueled cardio- I can do over an hour or around 45 mins HIIT 3 times a week no problem whatsoever.

    You could show me all the evidence in the world that fasted cardio is a million percent better for you but I simply wouldn't get it done as often.
    #12
    Scaryant
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    Re:morning cardio on empty stomach or not ? 2009/07/30 19:05:49 (permalink)
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    Assuming the OP is asking the question because they are wanting to burn fat without muscle loss - how does eating before exercise then effect your fat loss? All you've told me is what I already know, by eating before exercising I'm going to have more energy.. which is a simple concept which applies to every living thing on the face of the planet. But what happens to your body when you exercise without food? The theory is that you use fat - I say theory as someone is yet to provide any hard facts or research results to prove either way.

    I ride 15 km in the mornings at 25-35 kph without so much as a coffee and I feel fine, even on hill climbs. I couldn't of course say whether this is any better than eating before for weight loss but I'm buying the logic that without food you burn fat (and probably some muscle).

    #13
    stevescholes18
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    Re:morning cardio on empty stomach or not ? 2009/08/02 15:03:13 (permalink)
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    Scaryant

    Assuming the OP is asking the question because they are wanting to burn fat without muscle loss - how does eating before exercise then effect your fat loss? All you've told me is what I already know, by eating before exercising I'm going to have more energy.. which is a simple concept which applies to every living thing on the face of the planet. But what happens to your body when you exercise without food? The theory is that you use fat - I say theory as someone is yet to provide any hard facts or research results to prove either way.

    I ride 15 km in the mornings at 25-35 kph without so much as a coffee and I feel fine, even on hill climbs. I couldn't of course say whether this is any better than eating before for weight loss but I'm buying the logic that without food you burn fat (and probably some muscle).

    With the right type of cardio it improves fat loss. You don't lose muscle and your fat burning hormones are sky high.
     
    That's antoher reason not to do fasted cardio, it has negative effects mentally which can only be bad for your body.
     
     
    #14
    Skullcrusher
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    Re:morning cardio on empty stomach or not ? 2009/08/02 16:22:20 (permalink)
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    I thought the idea of doing cardio for fat loss, is to increase your resting metabolic rate. It makes sense to have some sort of energy source inside of you, like a protein shake and some carbs to fuel the cardio sesh, and then the following days you will reap the benefits of having a slightly higher RMR.

    Doing a fasted cardio sesh just seems counter productive if you want to keep your muscle, but if you're looking at just loosing weight, then maybe it would be an idea?

    #15
    tubbyman
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    Re:morning cardio on empty stomach or not ? 2009/08/02 18:08:32 (permalink)
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    That's antoher reason not to do fasted cardio, it has negative effects mentally which can only be bad for your body. 



    wtf?


    I love 'fasted' cardio - it makes me feel champion.


    Running with anything other than liquid in my stomach makes me want to vomit. The only way you're going to dive into catabolism is if you're doing the cardio too intense or for too long.


    Nobody really does 'fasted' cardio - you're looking at 10-12 hours to deplete glycogen to the required for it to count.


    post edited by tubbyman - 2009/08/02 20:17:26
    #16
    stevescholes18
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    Re:morning cardio on empty stomach or not ? 2009/08/02 19:05:55 (permalink)
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    If you think exericse on an empty stomach isn't harsh mentally good for you.
    #17
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