satchboogie said:
when dr. atkins came up with his then radical diet plan, people thought he was nuts. a few decades later and he's a dead genius.
same case for jimi hendix, einstein, and freud.
nelson may be up to something here, and although some have a hard time accepting his views on a.m cardio, he may just be on to something much bigger than we're ready to accept!
But the idea of doing cardio after feeding is the traditional one, that´s what doctors and nutritionists always told us, challenging this concept is rather new.
The old myth is that you should not exercise on an empty stomach.
For me the major concern here is whether glycogen stores are badly depleted or not after a night of fasting, and I guess that will depend on one´s metabolism and diet.People that consume larger quantities of carbo have more glycogen stored and will probable be less depleted after 8hs fasting. People doing keto diets or even diets that restrict carbo after 6 PM may be unable to keep up with exercising after fasting for the night.
See, If liver and muscle glycogen stores are significantly depleted, performance will suffer , some protein may be broken, and you will not get a significant post training increase in RMR and TEA. If they are enough to energize the session, so it´s better to enjoy a low insulin/high adrenalin and glucagon scenario that 7-8 hs of fasting will offer.
Bottomline, if you are able to perform well without feeding first, I think you will benefit from an increased RMR and TEA (result of a good performance with high intensity)and an increased FFA oxidation ( low insulin, high adrenalin/glucagon metabolic scenario).
If you CANNOT perform well, then you should consume carbos DURING exercise. See, consuming carbos BEFORE will lead to an insulin release and a possible rebound hypoglicemia and a paradoxal premature depletion of muscle glycogen. Complex carbs and even frutose are not better alternatives pre-training because they will not be readly avaiable to provide glucose ( not to mention possible gastrointestinal distress from frutose).
Consuming sugar DURING exercise, however, will not cause an insulin surge because the sympathetic response to exercise will, through adrenalin, inhibit pancreas beta cell output.Concurrently, exercise itself augments glucose absorption by muscles so the exogenous glucose moves into the cells with a lower insulin requirement.Yes, you will be energizing training as you consume glucose, but you are concerned about performing well, and remember that beyond 25 to 30% MAX VO2 fat oxidation will remain stable, you don´t burn extra fat by increasing intensity, so you are not exchanging fuels by drinking sugars during exercise, you will continue to burn fat and will make a grueling cardio session possible and have all the benefits that comes with it.
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