How long after cardio can you eat? Nutrition before and after cardio

What should men and girls eat before and after cardio training? Here is one of the most pressing questions for bodybuilders and bodybuilders.

An individual's schedule, nutrition plan, and training style play a major role in determining what works best for women and men. There is more than enough information on this topic, which means that it is not at all difficult to adhere to dietary recommendations during cardio training to burn fat.

Effective fat burning

Fat metabolism is your body's ability to break down fat from adipose tissue and deliver fatty acids to muscle tissue. Next, the fat must enter the mitochondria, where it is used as fuel. This occurs through a transporter called carnitine palmitoyltransferase-I or CoA-I.

The CoA-I transporter is produced by the body when insulin levels are high or when insulin levels increase due to a decrease in carbohydrate stores in the muscles. This is the state we find ourselves in when doing cardio training on an empty stomach. Cardio training in this case is carried out at low insulin levels, leading to accelerated consumption of carbohydrate reserves from the muscles, followed by switching to fat burning.

Let's look at what happens with specific examples.

How Fasted Cardio Triggers Fat Burning

Research in the field efficiency there are very few on an empty stomach. Some of the most important early work in this area was Dr. Trabelski's research on subjects during Ramadan. And the most recent ones were conducted last year by Dr. Brad Schoenfeld.

During Ramadan, devout Muslims can eat from sunset to sunrise. In the mentioned study, one group of subjects performed fasted cardio training for 40-60 minutes at the end of the day, and the second performed the same exercises after eating. The researchers concluded that the only group that actually lost fat (6.3%) were those who fasted before doing the cardio.

Dr. Schoenfeld looked at a different case. Some subjects drank a carbohydrate-containing protein shake before cardio training, others - after it (aboutcardio training on an empty stomachread). To his surprise, the doctor found that both groups lost equal amounts of fat.

What's the difference? It's hard to say, but it's likely that the weight loss in the Ramadan study was due to limited carbohydrate consumption in the hours before and after cardio. While Schoenfeld's studies relied on subjects taking carbohydrates either immediately before or after exercise.

To better understand this, we must focus solely on the role of carbohydrates. Fortunately, there is much more research in this area.

In 2005, at the American College of Sports Medicine conference

At the same conference, Dr. Hansen and his colleagues shocked those present by presenting research showing that during exercise, muscle cells are left without carbohydrates, which causes them to switch to using non-carbohydrate sources, such as fat, for energy.

To test this theory, laboratory observations were carried out on a physically unprepared group of subjects who performed two cardio sessions per day - an additional hour of exercise - three days a week on one leg and 6 times a week on the other leg. Both legs were loaded for one hour, followed by two hours of rest without eating, followed by an hour of training on one leg.

Moreover, during the period between sessions, subjects were not allowed to consume carbohydrates . This means that during the first session, carbohydrate reserves in the muscles were high. However, during the second workout, the subjects performed cardio with a minimal supply of carbohydrates in the muscles. Thus, a leg that was trained once a day always had a sufficient supply of carbohydrates in the muscles during exercise.

This experiment showed that there were more proteins in the mitochondria responsible for fat metabolism in the leg that exercised twice a day, compared to the leg that received exercise only once. Conclusion: two workouts every second day with a low level of carbohydrate reserves in the muscles burns fat more effectively.

More recently, Dr. Yeo repeated this study in physically trained subjects.He examined the body's ability to burn fat during one or two cardio sessions per day, both before and after several weeks of research. His results confirmed that low carbohydrate levels were observed during the second session or after each training session with daily sessions with high carbohydrate availability in each.

Endurance between groups increased similarly, but fuel preferences during steady-state exercise changed dramatically. The group that trained twice daily increased fat oxidation (fat burning) during exercise to a significantly greater extent than those that trained once daily.

Bottom line: Fasting is good, but eating low carbs can be just as, if not more, effective. But that's not all you need to know.

Burn fat, save muscle

The research presented here shows that, while fasted cardio may or may not be effective for you, low-carb training can teach your body to use fat as a fuel source, as long as you do it correctly, of course.

One way to encourage your body to adapt to fat loss is to do cardio sessions twice a day with a rest in between instead of working out every day. For example, as a preparation, you can perform static aerobic training at a steady pace in the morning, and then supplement it with intense interval training in the afternoon or evening. In the period between sessions, you should limit your carbohydrate intake to vegetables only, and replace the calories you missed from carbohydrates with foods that contain sufficient fat and high-quality protein. After the second cardio session, you can resume your normal carbohydrate intake both that day and the next.

You can also set up a carbohydrate cycling routine and do cardio on low-carb days rather than higher-carb days. On the other hand, if you're going to do traditional fasted cardio, make sure to consume enough protein or amino acids the night before your workout: Research shows that exercising in a fasted state increases your risk of losing muscle tissue.

Before training, try to consume fats containing medium chain triglycerides, such as coconut oil. They burn fuel very quickly and are quickly converted into ketones, which your brain and muscles can then use as fuel.

By the way, studies comparing medium chain triglycerides with normal long chain fats show much greater oxidation of fats in the body from body fat, which is one of the reasons why medium chain triglycerides play a large role in the nutritional plan of a 14-week muscle-building workout.These fatty acids can act as signaling molecules that themselves can increase the number of fat-burning mitochondria in muscle cells.

So, we offered several options. Choose your path and feel free to start the experiment!

There are a huge number of different ways to lose extra pounds and improve muscle tone in the body. Some people choose strict diets and daily calorie counting, while others choose physical activity that forces the body to intensively burn calories. The most common methods include losing weight through cardio training. What kind of exercises are these and what diet goes with them?

Indications for use and features of cardio exercises

Cardio training is a set of exercises performed for a long time without stopping. In modern literature, this method of losing weight is often compared to aerobics and gymnastics. But the significant difference is that cardio uses energy that is obtained through the oxidation of glucose molecules with oxygen.

Typical examples of exercises for weight loss include running, exercise on an exercise bike, race walking, and swimming. Cardio exercises are recommended for people at risk for cardiovascular diseases.

The main advantages of the popular fitness trend:

• improvement of immunity;
• burning excess fat;
• strengthening the heart, blood vessels, veins and arteries;
• smooth weight loss.

It is very important that the frequency and duration of classes be approved by your doctor or an experienced trainer. Often, overloading the body causes a reverse reaction (the body begins to accumulate fat). At the initial stage, 2-3 sessions per week for 20-60 minutes are considered optimal.

Diet before and after sports activities

If performing exercises is aimed at normalizing body weight, then such a complex must necessarily include a change in diet. The golden rule of weight loss, which states that you need to burn more calories than you consume, is true in this case as well. Let's consider menu options for intense loads.

Nutrition before cardio training for weight loss

It has long been believed that the optimal time to start classes is early in the morning. This assumption was based on the fact that the body had used up all its energy reserves overnight, and physical activity would force it to burn unnecessary fat.

Practical observations have shown that this is not entirely true. Studies conducted by various medical institutes have documented the fact that cardio is much more effective if you eat foods with a low glycemic index (slow carbohydrates) 2-3 hours before it.

People with low levels of subcutaneous fat are allowed to limit their breakfast to egg whites, tableted amino acids or a special energy shake (whey protein).

Water-salt balance during sports

On some forums, the theory is actively discussed that limiting drinking during intense exercise significantly accelerates the loss of kilograms. This is a very dangerous misconception. What comes out with sweat is liquid, not fat. In this way, our body is protected from overheating.

All trainers and nutritionists insist that staying hydrated is of utmost importance. You need to drink a lot, otherwise by overloading your body, you will provoke pathologies of the heart and blood vessels.

Diet after exercise

Nutrition after cardio training for weight loss is based on preventing muscle catabolism. Many experts advise abstaining from eating for a period of time.
two to three hours, but it would be better to have a snack with low-fat protein food (cottage cheese, yogurt, boiled egg) 30-45 minutes after class.

Eating restrictions after cardio concern slow carbohydrates. It is not recommended to overload the digestive system with pasta, bread, beans, beans, and peas.

Healthy foods for cardio exercise

Cardio exercise is a good way to lose extra pounds and strengthen your cardiovascular system. The main thing is to approach such activities with full responsibility, having studied all the indications and contraindications for long-term continuous loads.

Almost everyone wants to burn fat and lose weight these days: unfortunately, an active lifestyle has become a rarity, and the rhythm of work and life in big cities contributes not to a slim figure, but to obesity and the development of diseases.

Most health experts consider cardio training to be one of the best ways to get rid of fat deposits. This type of training can be considered universal: after all, you can practice almost anywhere - in the gym, at the stadium, in the park, in the courtyard of a house, in an apartment, and even in hallways, using flights of stairs as a training device.

From the name it is clear that the effects of this type of training are aimed at strengthening the cardiovascular system: blood vessels and heart muscle are trained under conditions of aerobic glycolysis, a process during which glucose oxidation occurs. As a result of this process, the cells release energy, and the heart does not experience overload: unlike anaerobic (“airless”) training, this is a gentle method. Common types of cardio training are running, cycling at a certain speed, swimming, outdoor games, fitness, etc.

To burn some amount of fat and lose weight, you need to exercise regularly, 3-4 times a week for 40-50 minutes.

Some types of cardio training to burn fat

Safety and simplicity are the hallmarks of steady-state, or sustained, cardio training. This means that the load remains the same throughout the entire workout and there are no breaks. For example, you need to run continuously for 20-30 minutes, or an hour, on the street or on a treadmill, at a speed of about 7 km/h - suitable for any fitness level.

If cardio loads alternate, the training is called cross-training: this style is good because it eliminates monotony and prevents boredom. For half an hour of training, you can alternately exercise for 10 minutes on a treadmill, elliptical and bicycle trainers. In the warm season, indoor training can be easily replaced by running and swimming - it’s good when there is a natural body of water nearby; In winter, you can ski, skate, sled, or just play snowballs, walk on rough terrain, etc.

Photo: Cardio training to burn fat

Interval training is also suitable for any level of fitness - with varying intensity of loads. Using running as an example: you can run for 2 minutes at a speed of 8 km/h, and then for 3 minutes at a speed of 5 km/h - this is the pace of a normal fast walk, and during this time your pulse and breathing have time to recover. The intensity of the load must be alternated throughout the entire workout - usually up to 40 minutes, but for poorly trained people it is better to start with 15-20 minutes.

A super scheme is a set of certain types of exercises that alternate in the optimal sequence - here everyone adapts “at random”, trying one thing or another. For example, 3 minutes of treadmill running, 1 minute of squats, 3 minutes of elliptical trainer, 1 minute of push-ups, and all over again. Many trainers call this method the most effective for burning fat, and it is suitable for both professional athletes, beginners, and just amateurs: in a short time, subcutaneous fat is destroyed, but at the same time muscle mass is formed - this eliminates such an unpleasant side effect of losing weight as sagging skin .

What is the best type of cardio training for burning fat? Of course, the one that gives you more joy and pleasure. When exercises are performed according to the “this is how it should be” principle, they rarely give results above average: simply because in our lives we are already guided by this principle too often, and we rarely relax and have fun.

If you include all these types of cardio training in your weight loss program every week, alternating them, you will not get tired of doing it. You can also connect your favorite sport: maybe you like tennis, volleyball or cycling - all this gives you the opportunity not only to relax and avoid stress, but also to spend time with your loved ones, family and friends.

Proper nutrition during cardio training

There are often cases when, with regular training and sufficient intensity, the results are not very encouraging - even a low-calorie diet does not help. Because of this, many become disappointed, give up cardio training and begin to look for other ways to lose weight - taking miracle fat burners or other advertised drugs. It turns out that the composition of the diet is important - it needs to be planned so that the body is “not afraid” to consume fats - and the timing of meals - you should not eat later than 1-2 hours before the start of training, and earlier than 1-2 hours after . How to eat to get optimal results?

It is recommended to build your menu so that it contains enough lean protein - these are dairy products, cheese and cottage cheese, fish, white meat - and complex carbohydrates - cereals, legumes, durum wheat pasta, berries, fruits and vegetables. A small portion of such food should be eaten an hour before classes - for example, a piece of chicken with boiled vegetables, but first, about 20-30 minutes, you need to drink clean water - about 0.5 liters.

2 hours after training, you can drink water again, and a little later have a protein shake. There are specialized recipes, but at home you can prepare a cocktail from ordinary products: cottage cheese, yogurt, berries, kefir, honey, cinnamon, etc.

Photo: Cardio training to burn fat

Here is a recipe for a protein shake with oatmeal ground in a coffee grinder. 2 tbsp. flakes, pour warm milk of medium fat content, grate half an apple, mix everything and add 1 tsp. honey, although you can do without it - this will reduce the calorie content. The cocktail will taste better if you beat it in a blender.

Lunch should also consist of protein and complex carbohydrates, an afternoon snack of fruit, and dinner again of protein. Among healthy foods, you should pay attention to legumes, fruits, berries, green tea and cocoa - they contain substances that stimulate metabolism and help lose weight.

True, there are several other options: for example, if you train early in the morning, you can eat 30-40 minutes before class: a piece of low-fat cheese, whole grain bread or muesli, yogurt, banana. During training, you are allowed to drink clean water so that the cells do not suffer from dehydration, and after 15 minutes it is recommended to drink a glass of freshly squeezed fruit juice or eat fresh fruit - this way, muscle glycogen reserves are replenished so that muscle endurance does not decrease. And after 2 hours you can eat dairy products, fish or meat.

General recommendations cannot be accurate: a sports doctor or trainer should help you develop an individual diet. However, remember that you are training to improve your life, and not to exhaust yourself to the limit with constant training and diet.

Cardio training is contraindicated for diabetes, oncology, after childbirth and surgery, for colds and infectious diseases. People who are noticeably overweight (20 kg or more) should not run, as their leg joints may be destroyed due to the load - a fast sports track is suitable for them.

Doing Cardio Exercises saturates the body with oxygen, trains the cardiovascular system, increases endurance and helps active fat burning.

Achieving a similar result is possible by following an integrated approach, which is why training is combined with appropriate nutrition.

Plays a special role quality and quantity of products consumed after doing cardio.

Nutrition rules after cardio training

1. In no case you shouldn't starve after intense physical activity. Don't eat like minimum 2 hours after exercise is a common myth in fashion magazines, which will not lead to accelerated weight loss, but to the appearance of a bad mood, weakness, dizziness and destruction of body muscles, which will negatively affect the overall tone of the body.

1. Don't do it right after a cardio workout. on the wave of surging hunger eat food, as this can lead to overeating.
2. The best option is to use protein products after 30-45 minutes after finishing the workout.
3. After the lapse of 1.5-2 hours, or approximately in one hour After eating protein foods, you can take a full meal, including complex carbohydrates.
4. If cardio exercises were performed in the evening, it is better to replace complex carbohydrates after training with a lighter option (for example, a vegetable salad with added protein).

For the first meal in 30-45 minutes after completing cardio training, as already mentioned, they will do protein products:

• egg white;
• protein, in particular, whey (with rapid digestibility);
• dietary types meat:
  • veal;
  • chicken(fillet, liver);
  • turkey(fillet, liver);
• cottage cheese.

Attention! Helps improve carbohydrate absorption protein food, so it is recommended to add to the side dish steamed meat cutlet or eggs(boiled or fried without oil).

If we are talking about nutrition after 1.5-2 hours after completing cardio, fit slow carbohydrates that have a low glycemic index (that is, they gradually release energy; their intake helps with high-quality recovery):

• cereals(buckwheat, barley, pearl barley);
• porridge(the ideal option is oatmeal while avoiding semolina);
• rice(best brown or basmati);
• fresh or boiled vegetables(optimally - steamed);
• pasta(cooked using whole wheat flour).

Is it possible to eat immediately after training?

Contrary to popular belief about the need to fast after intense aerobic exercise to achieve better results when losing weight, you need to eat after training.

1. During cardio exercises the body works in high heart rate mode, rapid breathing, that is, he is in a state of stress. At this time, a lot of effort is spent, and energy reserves are depleted. The need to restore the body’s vital reserves is the main prerequisite for eating after exercise.

Photo 1. Table of changes in heart rate during training of different degrees of intensity

1. Fasting after cardio can lead to sudden surges in blood pressure, and that is, to deterioration of health, dizziness, nausea, weakness. In some cases it is possible loss of consciousness.
2. The body burns calories during training and some time after (15-25 minutes). For this reason, eating immediately after exercise is undesirable, as the desired fat burning occurs. But also Prolonged fasting (3 hours or more) is inappropriate.
3. Avoiding nutrient intake after cardio will promote the destruction of muscle cells, due to which the body will try to restore energy reserves.

What is better and healthier to eat: examples of meals

After 30-45 minutes After completing the training, the following options are most suitable:

• 2-3 eggs boiled (the yolk is used as desired, but if the main purpose is weight loss, then it’s better to use no more than one);
• omelet made from 2 eggs and milk (fat content - up to 2.5%, quantity - 100—200 ml);
• Whey Protein(diluted for 200-250 ml of milk with fat content up to 2.5% or water, if the main goal is weight loss);
• boiled, baked with seasonings or fried without oil half a chicken breast;
• cottage cheese (100-200 g) with the addition of kefir, natural yogurt (ideal - Greek).

What about a full meal? after 1.5-2 hours, best suited:

• buckwheat porridge (40 g dry) and steamed chicken cutlet with vegetables;
• oatmeal (50 g dry flakes), cooked with milk (fat content up to 2.5%) or water (150-200 ml) And 70-100 g cottage cheese (fat content up to 5%);
• whole wheat flour pasta (40 g dry) and fried eggs, fried without oil.

An article for those who do not yet know about nutrition before and after cardio training. Eating before and after cardio training is not much different than eating before and after weight training.

Cardio training includes everything that requires: running, riding an exercise bike, race walking. At the same time, the pulse increases, the heartbeat works harder.

Effective in the fight against excess weight, excellent for drying the body, and has a preventive effect against cardiovascular diseases.

The number of workouts per week can be from one to five. Depends on the body’s preparation for physical activity. Training duration is from 10 to 60 minutes.

Of course, any workout should start small, increasing the load gradually, as the body needs to get used to the load. The intensity and frequency of cardio exercise should be reduced gradually.

Nutrition before and after cardio training: nutrition before exercise

Before cardio training, you need to take amino acids, so fat reserves will be burned faster. Amino acids can be either in the form of protein products (egg white or whey protein) or in the form of tablets. It is enough to take one or two proteins before training.

The main meal should take place two hours before the start of training, provided that the training will be more than 30 minutes. Products should consist of complex carbohydrates, which will burn more calories, in addition, such products will be able to control insulin levels.

During cardio training, it is necessary to drink water, as it regulates the water-salt balance in the body.

Nutrition before and after cardio training: nutrition after training

It is not recommended to eat food immediately after cardio training. But within 30 - 40 minutes after training, you need to drink whey protein or egg whites, and after another 40 minutes, consume complex carbohydrates:

• vegetables (cabbage, zucchini, tomatoes, bell peppers)
• cereals or porridge
• legumes (peas, beans, beans, lentils)
• whole wheat pasta
• fruits (orange, pear, peach, apple)
• berries (plum, cherry)
• mushrooms, greens

We hope that in this article you will find useful information about nutrition before and after cardio training and will follow our advice.