spiking insulin after Cardio only workouts?

[GymIntensity]

Do you have to intake a proper amount of high glycemic carbs such as dextrose Post workout to a cardio only session?? Just wondering if it is important to do so after cardio only like it is for lifting? Or should I just take low carb protein shake with some oatmeal ? the latter is what im thinking but im not exactly sure as far as cardio only

 

[mikefear]

2:1 carbsrotein post workout.. i do 35g ISO-AGB w/ 70g dextrose and then i have a regular meal.

 

[GymIntensity]

2:1 carbsrotein post workout.. i do 35g ISO-AGB w/ 70g dextrose and then i have a regular meal.

regular meal immediately after PWO shake or about an hour later?

Im trying to diet, and I feel like the 2:1 ratio is to high for me? I think im going to stick with 1:1

 

[mikefear]

however long it takes to cook.. PWO shake right when i get home, then i start cooking a meal.. usually 30-45 min before i end up eating

 

[GymIntensity]

however long it takes to cook.. PWO shake right when i get home, then i start cooking a meal.. usually 30-45 min before i end up eating

aite cool. ive got turkey burgers and chicken breast pre cooked usually, and it doesn't take 5mins to get a can of green beans ready

 

[mikefear]

 

[ThepoolGuy]

love those cans of green beans normally Ill eat the whole can with my chicken hahah

 

[mikefear]

same here -- i like french cut

 

[Cauliflower Ear]

fuck you guys are all good cooks and shit..all i know is chicken breast...george foreman..take a shower and then its done

 

[GymIntensity]

fuck you guys are all good cooks and shit..all i know is chicken breast...george foreman..take a shower and then its done

lol dont let me fool you man, i suck at cooking in general, but the george foreman makes me feel like a pro sometimes, its so easy.


And ya an entire can of green beans is awesome . in an entire can there is only 70 cals and 12-15 carbs. and it will fill you up pretty good considering the amount of calories it has.

 

[gettinripped]

i was under the impression that for maximum fat burning effect, one should not to eat or take pwo shake for another 30-45 mins after a cardio session. thus keeping the flame burning on the fat stores as opposed to introducing a outside energy source.

 

[GymIntensity]

i was under the impression that for maximum fat burning effect, one should not to eat or take pwo shake for another 30-45 mins after a cardio session. thus keeping the flame burning on the fat stores as opposed to introducing a outside energy source.

hmm i duno bro? i need to research this topic more.

 

[jester the tester]

I'm under the same impression as Gettinripped. Your body is still burning fat at a higher rate for at least half and hour. After a cardio only session I would wait at least that long on your protien shake and use more of a complex carb with it.

 

[GymIntensity]

I'm under the same impression as Gettinripped. Your body is still burning fat at a higher rate for at least half and hour. After a cardio only session I would wait at least that long on your protien shake and use more of a complex carb with it.

ya, i guess that makes sense. I just bought a book called "nutrient timing" . maybe that has some info that im looking for.

 

[MR. BMJ]

You guys should buy the frozen french cut green beans instead of the canned....much lower in sodium.

BMJ

 

[GymIntensity]

You guys should buy the frozen french cut green beans instead of the canned....much lower in sodium.

BMJ

ya BMJ, i noticed the amount of sodium in them today actually. But I also wonder, when pouring out all of the juice, how much of the sodium is lost due to draining all the water? there has to be "some" amount of sodium taken out due to draining. just dont know how much

 

[iHulk]

there's a ton of research when it comes to what works best with regards to aerobic vs. anaerobic PWO meals. It basically comes down 2 critical meals for each.
Anaerobic: Immediately consume glutamine and arginine and nitric oxide synthetases, a quick absorbing protein and moderate carbs. 2nd meal about 1 hr later that is higher in carbs and as much protein and creatine you can take.

Aerobic: Similar to the weight training pwo meal, but the ratio is different. So for cardiovascular & aerobic workouts try to take in a meal with a four-to-one carbohydrate-to-protein ratio. Should have no less than 80 carbohydrate grams and 20 grams of protein. It needs to be taken within 30 minutes after exercise for best results.

There's a great book that focuses on this very question. It goes in depth on how to boost Insulin and HGH and IGF-1 (muscle rebuilding and repairing) with regards to specific meal timings along with diet/supplements and sleep.
http://www.readysetgofitness.com/

 

[GymIntensity]

there's a ton of research when it comes to what works best with regards to aerobic vs. anaerobic PWO meals. It basically comes down 2 critical meals for each.
Anaerobic: Immediately consume glutamine and arginine and nitric oxide synthetases, a quick absorbing protein and moderate carbs. 2nd meal about 1 hr later that is higher in carbs and as much protein and creatine you can take.

Aerobic: Similar to the weight training pwo meal, but the ratio is different. So for cardiovascular & aerobic workouts try to take in a meal with a four-to-one carbohydrate-to-protein ratio. Should have no less than 80 carbohydrate grams and 20 grams of protein. It needs to be taken within 30 minutes after exercise for best results.

There's a great book that focuses on this very question. It goes in depth on how to boost Insulin and HGH and IGF-1 (muscle rebuilding and repairing) with regards to specific meal timings along with diet/supplements and sleep.
http://www.readysetgofitness.com/

thanks bro. im going to read up on it a little more. I'm sensitive to carbs, and it just seems like a 4 to 1 ratio would be way too high for me. I guess once I understand the whole reasoning, then I would be more accepting with the ratio.

 

[detroitfire]

i was under the impression that for maximum fat burning effect, one should not to eat or take pwo shake for another 30-45 mins after a cardio session. thus keeping the flame burning on the fat stores as opposed to introducing a outside energy source.

I don't know why you would want to have a high glycemic index shake post cardio... if you are trying to cut bodyfat i would guess that on the days you do cardio you are trying to keep your insulin levels low by eating your oats and green veggies...
On the other hand the days you train i would recommend taking in a high glycemic index shake IMMEDIATELY post work out... you have just damaged the fibers of your muscles. At this point you shouldnt be as worried about fat loss as much as you should be thinking about repairing your hard earned muscle tissue... drink your shake at the gym or as soon as u get home and start cooking. You should be at the table about an hour or so eating a balanced meal... Hope this helped answer any questions. As always PM for anything further. DETROIT FIRE

 

[omega529]

drink some juice

 

[Vascular Freak]

Depends on what your trying to do. If you are a bodybuilder trying to lean up, DO NOT eat carbs especially high gi carbs after cardio. 20-30 grams of whey immediately after your done. Then 45mins or so later have some slow burning carbs and egg whites/chicken etc in a 1:1 ratio.

Spiking insulin after cardio is defeating the purpose of doing the cardio, or atleast not maximizing fat burning potential. If your doing cardio for a different purpose other than fat burning then your on your own.

 

[JKurz1]

am I missing something? spiking insulin post cardio is assinine. what the f for? come on think about it from a physiology pov. christ. as for the fat burning effect depends on steady vs hiit cardio but eithrr way the amt of time is many times exxagerratedl 15 mins max however it stokes the metanolism for the rest of the day. me? post am cardio is a hndful of bcaas....45mins ltr its oats n egg whites with a scoop of blend. both slow n fast protein good comp carbs

 

[iHulk]

drink some juice

Eff that, drink some winny
LOL!

 

[omega529]

Eff that, drink some winny
LOL!

LOL.....yeah that works too!

 

[GymIntensity]

Depends on what your trying to do. If you are a bodybuilder trying to lean up, DO NOT eat carbs especially high gi carbs after cardio. 20-30 grams of whey immediately after your done. Then 45mins or so later have some slow burning carbs and egg whites/chicken etc in a 1:1 ratio.

Spiking insulin after cardio is defeating the purpose of doing the cardio, or atleast not maximizing fat burning potential. If your doing cardio for a different purpose other than fat burning then your on your own.

thanks bro that post was really helpful. the only debate I have as far as taking in high GI carbs post cardio is from the muscle soreness. I can actually feel my quads and hams sore the next day after running (especially on incline 4 or greater). Although for now im going to associate the soreness from my bodyweight causing that. but your post makes great sense and I agree its what I should do. K bro

 

[Vascular Freak]

thanks bro that post was really helpful. the only debate I have as far as taking in high GI carbs post cardio is from the muscle soreness. I can actually feel my quads and hams sore the next day after running (especially on incline 4 or greater). Although for now im going to associate the soreness from my bodyweight causing that. but your post makes great sense and I agree its what I should do. K bro

Try to minimize cardio that placing a grat deal of stress on your legs. As log as the calories and diet is in check, stick with cardio that gets your heartrate up but doesn't fatigue your legs to much such as fast walk on an incline, short durations on the stairmaster (20mins) followed by 10-20 wlaking on a treadmill.

If you eat to much, or too much junk you will need to do extremely intense cardio which will zap glycogen stores and muscle strength and recovery. For best results, eat cleaner and a little less, lift heavy, and just stick to longer durations of low to medium intensity cardio.

I do this 4x per week with 1 day of high intensity such as HIT training on the stairmaster, BUT I plan this atleast a few days before or after training legs.

Also, BCAA and glut are your friend when doing cardio. Cardio on a empty"ish" stomach with 10 g glut and 10 g BCAA's is great, gives good energy and prevents a catabolic disaster

 

[GymIntensity]

Try to minimize cardio that placing a grat deal of stress on your legs. As log as the calories and diet is in check, stick with cardio that gets your heartrate up but doesn't fatigue your legs to much such as fast walk on an incline, short durations on the stairmaster (20mins) followed by 10-20 wlaking on a treadmill.

If you eat to much, or too much junk you will need to do extremely intense cardio which will zap glycogen stores and muscle strength and recovery. For best results, eat cleaner and a little less, lift heavy, and just stick to longer durations of low to medium intensity cardio.

I do this 4x per week with 1 day of high intensity such as HIT training on the stairmaster, BUT I plan this atleast a few days before or after training legs.

Also, BCAA and glut are your friend when doing cardio. Cardio on a empty"ish" stomach with 10 g glut and 10 g BCAA's is great, gives good energy and prevents a catabolic disaster

so maybe in my situation, 1 3mile run a week , along with 2 or 3 ellyptical training sessions at about 35mins or so would be better? I started out running about 25mins but ive worked myself up to about 33 to 36 depending on how fast i run the 3 miles.

 

[JKurz1]

please trust me on this bro.....unless your cardio is post weights do not spike insulin afyerwards good complex carbs and a quick protein egg whites n oats is perfeccct!

 

[krishna]

No post workout shake after cardio only; it kinda defeats the purpose of doing cardio in the first place.

 

[krishna]

Low GI carbs with protein as a meal about an hour after a workout will keep your body pulling energy from fat stores to digest food and recover.

 

[GymIntensity]

Low GI carbs with protein as a meal about an hour after a workout will keep your body pulling energy from fat stores to digest food and recover.

alrite, thanks alot krish.



Question for Everyone,


I am primarily doing cardio to drop BF obviously. What would be more productive as far as fat loss, Running at a steady pace around an incline of 3, for about 30 minutes 3x a week, or would it be better to walk on the treadmill at an incline of 8-10, for 45mins????? Lets also assume that the calories burned are the exact same. so something like this

running 3 miles = 34mins = 420cals burned or

walking on incline of 8-10 for 45mins = 420 cals burned????

hopefully that question isn't too confusing....

 

[JKurz1]

bodybuilders don't run! lol I get to 6 % with diet and the incline walk 15 % and 3.2 for 40 precomp 7x a week 10 % and 3.0 for 20mins off season 3x a week....its 90 % diet