2 nutrition questions

[wallcrawler]

I've got my diet down pretty good. I'm bulking but trying to add as little excess fat as possible by eating as clean as I can. My PWO (lifting) shake consists of 38g protein, 76 g carbs from dext. and maltodex., water and sodium. Got the guidelines from ABC bodybuilding. For my cutting phase I will consume the same only with half the amount of carbs.
My questions are:

1. On CARDIO days during bulking phase, what should my prework out nutrition and post workout nutrition look like?

2. Same question for cutting phase.

 

[azul]

I've got my diet down pretty good. I'm bulking but trying to add as little excess fat as possible by eating as clean as I can. My PWO (lifting) shake consists of 38g protein, 76 g carbs from dext. and maltodex., water and sodium. Got the guidelines from ABC bodybuilding. For my cutting phase I will consume the same only with half the amount of carbs.
My questions are:

1. On CARDIO days during bulking phase, what should my prework out nutrition and post workout nutrition look like?

2. Same question for cutting phase.

Whether you're bulking or cutting, your near-workout nutrition (for a lack of better term) should be pretty much the same. Have some slow-digesting carbs with slow-digesting protein an hour or two before working out. For an added boost, have some dextrose and whey protein just before working out. After your workout, consume your normal PWO shake.

Why? When you're bulking, you want to gain as much muscle as possible, so it's obvious. And when you're cutting, you want to keep as much muscle, so it's important to replenish your body with nutrients after you work out.

 

[wallcrawler]

Whether you're bulking or cutting, your near-workout nutrition (for a lack of better term) should be pretty much the same. Have some slow-digesting carbs with slow-digesting protein an hour or two before working out. For an added boost, have some dextrose and whey protein just before working out. After your workout, consume your normal PWO shake.

Why? When you're bulking, you want to gain as much muscle as possible, so it's obvious. And when you're cutting, you want to keep as much muscle, so it's important to replenish your body with nutrients after you work out.

Give me some examples of "slow digesting" carbs and proteins.

 

[|D_J^B_J|]

Whether you're bulking or cutting, your near-workout nutrition (for a lack of better term) should be pretty much the same. Have some slow-digesting carbs with slow-digesting protein an hour or two before working out. For an added boost, have some dextrose and whey protein just before working out. After your workout, consume your normal PWO shake.

Why? When you're bulking, you want to gain as much muscle as possible, so it's obvious. And when you're cutting, you want to keep as much muscle, so it's important to replenish your body with nutrients after you work out.

I think you misinterpreted the initial post. The poster was asking what he should eat before and after his CARDIO workout. No way should you eat dextrose and whey just before cardio. LOL.

When cutting, many people find it better to do cardio first thing in the morning on an empty tank at 65 - 75 MHR for 20 - 30 mins to tap into fat stores. At this HR, the calories you burn will mainly be from fat. After cardio, have your regular killer breakfast of carbs and protein. If you lose muscle easily you may want to have a whey shake (whey + water) before and some BCAA's immediately after (i.e. before you hit the shower).

Alternatively, you could do cardio after your WO as your glycogen stores will also be depleted at this time... just make sure you have your usual PWO shake afterwards if you decide to do cardio after lifting.

When bulking, I don't think it is optimal to do cardio first thing in the morning.
Nor is it ideal to be doing too much cardio, although I do think it is beneficial to do some (2x a week), just to train the heart and for general health reasons. If you are doing slow cardio (i.e. 65 - 75% MHR), eat a protein/fat meal beforehand so your body will burn fat during the workout. If you are doing HIIT, you need carbs and protein beforehand because if you do HIIT properly, your body will be using glycogen as fuel, not fat. After HIIT, you need carbs and protein. After slow cardio, some people find it beneficial to eat another protein/fat meal to prolong lipolysis. Personally, I think it is just as beneficial to eat some complex carbs with protein. Then again, I've never really needed to go on a strict cutter before.

My 2 cents.

 

[pintoca]

DJ says lots, that basically summarizes all there is to muscle protection when cardio is concerned. I did cardio before after lifting and now I do early morning (steady state) + HIIT AFTER lifting. I have my breakfast (oats +milk) as usual (now I add a couple tbsp of protein shake Just in Case)... in the evening I get my PWO shake after my 20 mins HIIT...

The only difference is that my legs always hurt now... ouch...

 

[azul]

I think you misinterpreted the initial post. The poster was asking what he should eat before and after his CARDIO workout. No way should you eat dextrose and whey just before cardio. LOL.

When cutting, many people find it better to do cardio first thing in the morning on an empty tank at 65 - 75 MHR for 20 - 30 mins to tap into fat stores. At this HR, the calories you burn will mainly be from fat. After cardio, have your regular killer breakfast of carbs and protein. If you lose muscle easily you may want to have a whey shake (whey + water) before and some BCAA's immediately after (i.e. before you hit the shower).

Alternatively, you could do cardio after your WO as your glycogen stores will also be depleted at this time... just make sure you have your usual PWO shake afterwards if you decide to do cardio after lifting.

When bulking, I don't think it is optimal to do cardio first thing in the morning.
Nor is it ideal to be doing too much cardio, although I do think it is beneficial to do some (2x a week), just to train the heart and for general health reasons. If you are doing slow cardio (i.e. 65 - 75% MHR), eat a protein/fat meal beforehand so your body will burn fat during the workout. If you are doing HIIT, you need carbs and protein beforehand because if you do HIIT properly, your body will be using glycogen as fuel, not fat. After HIIT, you need carbs and protein. After slow cardio, some people find it beneficial to eat another protein/fat meal to prolong lipolysis. Personally, I think it is just as beneficial to eat some complex carbs with protein. Then again, I've never really needed to go on a strict cutter before.

My 2 cents.

Yeah, I didn't see the word cardio in there, even though he capitalized it.

I still like to eat before doing cardio. If I don't, I find that I have no energy, and I also feel like crap afterwards. I would never go for cardio on an empty stomach because IMO the body loves to use muscle for energy. If I went for early morning cardio, I'd have a small protein shake and some dextrose before so my body doesn't burn any muscle.

Read the following article for some really interesting information. It provides both perspectives. I tend to agree more with the scientific perspective.

http://www.freedomfly.net/Articles/Training/training17.htm