breakfast for cardio - UK-Muscle Body Building Community

megatron · 29-12-2004, 12:03 PM

I was wondering... seeing as I will be doing some cardio each morning before work. Should I eat before the cardio or afterwards or both?

And also shoudl I eat something like banana before or something more like porridge. Thanks in advance guys.

Z3R0-CooL · 29-12-2004, 12:11 PM

personally i would do cardio before breakfast.... and then eat something like porridge.

when blood glucose is low the body will be "forced to break adipose tissue,fatty acids for energy much faster instead of using carbs for energy...

low internsity cardio works best IMHO

DB · 29-12-2004, 01:12 PM

mmm possibly some glutamine b4 to stop ur body being catabolic maybe a lil bit of whey?

Z3R0-CooL · 29-12-2004, 01:37 PM

glutamine.. even though i dont think it works and according to studies it doesnt u can try.. along with BCAAs i guess but not whey..

u dont want ur body to burn what uve just eaten and u want all the blood to go to ur muscles not ur stomach.. just MHO

Conan · 29-12-2004, 04:11 PM

id say do it on an empty stomach!
i would have a good sized glass of water to keep you hydrated for exercise and as you have not had any fluids through out the night.
i wouldnt eat before simply because it will make you ill if you are exercising straight after eating. maybe have something small if you can eat at about half an hour before exercise!
the most importat time to eat here is after your morning cardio! you need the right food here to recover from the exercise and then keep you going to your next meal.
i personally love my porridge in the morning as its full of slow releasing carbs so will keep you going and replenish your energy!

**hackskii** · 29-12-2004, 05:16 PM

Yes as Z3R0-CooL said, this is the best time to burn fat just after a resting fast.
Caffene supposedly works even better.
I have read that you can lose twice as much bodyfat doing cardio in the morning before eating.
With caffene, you can even lose more. I dont know the dose but I can find out. It would be in a pill form.
Caffene spares lean muscle mass and helps the body to slip into the fat burning phase earlier, just comming off of a resting fast (sleep).

**Jimmy** · 29-12-2004, 06:59 PM

I used to think before food but now I like to have a SMALL whey and malto shake to stop me going lactate too quickly

this insures muscle isnt burned for energy

Z3R0-CooL · 29-12-2004, 07:32 PM

200mg of caffeine is the standard dose..

i like a mix of 30mg ephedrine + 200 caffeine before cardio...

Z3R0-CooL · 29-12-2004, 07:35 PM

Quote:

Originally Posted by Jimmy

I used to think before food but now I like to have a SMALL whey and malto shake to stop me going lactate too quickly

this insures muscle isnt burned for energy

i read a few studies that suggest that increasing blood sugar before aerobic exercise almost eliminates the fat burning... cause the body will burn glycogen..

something like malto which is the highest GI carb would most definitely raise blood sugar levels.. whey promotes insulin response as well..

so it is MHO that empty stomach is best.... for reasons explained..

**hackskii** · 29-12-2004, 07:38 PM

I have a case study using cyclist's and they were monitored using caffene on a resting fast.
Very productive for burning fat.
I will find it and paste it here.

ONE SMART COOKIE · 29-12-2004, 08:01 PM

I would drop the caffeine down to 100mg and add half an asprin with half a grapefruit.

**Jimmy** · 29-12-2004, 08:02 PM

But we need to hold on to muscle guys

A cardio sesion will burn extra kcals guys but me must make sure we have a feed first

ONE SMART COOKIE · 29-12-2004, 08:12 PM

The one thing I would question about having a feed before a.m cardio is that it wouldnt have time to digest fully or doing cardio on top of food would/could be uncomfortable or even that the food source would have to be extremely fast acting to get into the system and be so small that it would easily be burn off.

The main reason we use caffeine(as far as I am aware)is that it helps the body burn fat rather than muscle tissue.

Plus you dont really need to 30-40 mins cardio first thing for it to be effective 5-10 mins of interval sprints will/would work far better,imo,so reducing the need for food before hand,and maybe also bypassing the need for stimulants so making it healthier for you.

**hackskii** · 29-12-2004, 08:16 PM

Dont make me find that article I was telling you about.

Cardio first thing in the morning no eating and caffene will burn more than twice the fat as eating.
Thats right it even will spare lean muscle mass (caffene) and promote fat for fuel.
Eating before wont give you the benefit of doing cardio after a resting fast (sleeping).

Im still looking for the article and winger has it.

**hackskii** · 29-12-2004, 08:31 PM

Article found:

Article by Bill Phillips, copy and paste but not in that order

Some people fear that if they do aerobics at all, they'll lose muscle mass. This is not the case. Recent studies [using a sophisticated procedure called "stable isotopes"] have revealed that, "Although aerobic exercise may stimulate muscle breakdown, this does not result in a significant depletion of muscle mass because muscle protein synthesis is stimulated in recovery." In this particular study, they experimented with aerobic exercise that was moderately intense [40% of VO2max, which corresponds to a heart rate of around 120 beats per minute].8 Also remember that one study with aerobic exercise during dieting indicated an increase in lean body mass. 38 And yet another recent trial showed that combining a low-calorie diet with the combination of resistance training and aerobic exercise was the most efficient method of burning bodyfat.24

In spite of this evidence, I don't recommend aerobic work the way many bodybuilders perform it, which is in what I call a "fed state" or after you've recently eaten. For example, I don't recommend doing aerobic exercise at 6:00 at night if you had a meal at 3:00, 4:00, or 5:00. It will take you 30 minutes just to burn the calories from one snack or small meal. My time is more valuable than this, and I suspect yours is as well.
Going back to the last question, I want to emphasize again that the best way to maximize the benefits of aerobic exercise is to do it in the morning, after an overnight fast--after not eating for at least ten hours. Some time ago, at our metabolic lab here in Sweden, we found that subjects burned around three times more fat in the morning [after an overnight fast] during aerobic exercise compared to afternoon exercise in a fed state. We presented this information at the 1996 FASEB conference.
Even more interesting was the finding that the proportion of protein being burned decreased rather than increased during early morning exercise. In other words, at a heart rate of about 120 beats per minute, you will not experience muscle catabolism, even though you are fasting. Actually, we discovered that over a 24-hour period, a positive nitrogen balance of around 5-9%, depending on protein intake, was measured with something called "leucine isotopes," which is one way we try to trace how much protein is being built up or broken down in your body in response to exercise.
Here's one more tip: drink a liter of water on an empty stomach in the morning, about five minutes before your cardio. This will make your blood "hypo-osmolaric" which helps push fluids into muscle, where they may act to prevent protein breakdown according to Häussinger's theory on cellular hydration, which states that, "Protein loss is triggered and maintained by reduced cell volume, secondary to loss of intracellular water."19
The bottom line is, the best way to maximize the results from aerobic exercise during a fat-loss cycle is to do it first thing in the morning. Even if your primary goal with using the Anabolic Burst Cycling System is to bulk up, you have got to keep your system "primed" with each cutting cycle, and part of that is doing aerobic exercise. Thus, even if you just want to get big and strong, do your cardio!

29-12-2004, 12:03 PM	#1 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 4,106	breakfast for cardio I was wondering... seeing as I will be doing some cardio each morning before work. Should I eat before the cardio or afterwards or both? And also shoudl I eat something like banana before or something more like porridge. Thanks in advance guys.

29-12-2004, 01:12 PM	#3 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	mmm possibly some glutamine b4 to stop ur body being catabolic maybe a lil bit of whey? __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

29-12-2004, 12:11 PM	#2 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 369	personally i would do cardio before breakfast.... and then eat something like porridge. when blood glucose is low the body will be "forced to break adipose tissue,fatty acids for energy much faster instead of using carbs for energy... low internsity cardio works best IMHO

29-12-2004, 01:37 PM	#4 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 369	glutamine.. even though i dont think it works and according to studies it doesnt u can try.. along with BCAAs i guess but not whey.. u dont want ur body to burn what uve just eaten and u want all the blood to go to ur muscles not ur stomach.. just MHO

29-12-2004, 04:11 PM	#5 (permalink)
Conan Newbie Trainer Join Date: Aug 2004 Location: manchester Posts: 80	id say do it on an empty stomach! i would have a good sized glass of water to keep you hydrated for exercise and as you have not had any fluids through out the night. i wouldnt eat before simply because it will make you ill if you are exercising straight after eating. maybe have something small if you can eat at about half an hour before exercise! the most importat time to eat here is after your morning cardio! you need the right food here to recover from the exercise and then keep you going to your next meal. i personally love my porridge in the morning as its full of slow releasing carbs so will keep you going and replenish your energy!

29-12-2004, 05:16 PM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Yes as Z3R0-CooL said, this is the best time to burn fat just after a resting fast. Caffene supposedly works even better. I have read that you can lose twice as much bodyfat doing cardio in the morning before eating. With caffene, you can even lose more. I dont know the dose but I can find out. It would be in a pill form. Caffene spares lean muscle mass and helps the body to slip into the fat burning phase earlier, just comming off of a resting fast (sleep).

29-12-2004, 06:59 PM	#7 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	I used to think before food but now I like to have a SMALL whey and malto shake to stop me going lactate too quickly this insures muscle isnt burned for energy

29-12-2004, 07:32 PM	#8 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 369	200mg of caffeine is the standard dose.. i like a mix of 30mg ephedrine + 200 caffeine before cardio...

29-12-2004, 07:38 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	I have a case study using cyclist's and they were monitored using caffene on a resting fast. Very productive for burning fat. I will find it and paste it here.

29-12-2004, 08:01 PM	#11 (permalink)
ONE SMART COOKIE cerca trova Join Date: Jun 2004 Posts: 2,020	I would drop the caffeine down to 100mg and add half an asprin with half a grapefruit.

29-12-2004, 08:02 PM	#12 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	But we need to hold on to muscle guys A cardio sesion will burn extra kcals guys but me must make sure we have a feed first

29-12-2004, 08:12 PM	#13 (permalink)
ONE SMART COOKIE cerca trova Join Date: Jun 2004 Posts: 2,020	The one thing I would question about having a feed before a.m cardio is that it wouldnt have time to digest fully or doing cardio on top of food would/could be uncomfortable or even that the food source would have to be extremely fast acting to get into the system and be so small that it would easily be burn off. The main reason we use caffeine(as far as I am aware)is that it helps the body burn fat rather than muscle tissue. Plus you dont really need to 30-40 mins cardio first thing for it to be effective 5-10 mins of interval sprints will/would work far better,imo,so reducing the need for food before hand,and maybe also bypassing the need for stimulants so making it healthier for you.

29-12-2004, 08:16 PM	#14 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Dont make me find that article I was telling you about. Cardio first thing in the morning no eating and caffene will burn more than twice the fat as eating. Thats right it even will spare lean muscle mass (caffene) and promote fat for fuel. Eating before wont give you the benefit of doing cardio after a resting fast (sleeping). Im still looking for the article and winger has it.

29-12-2004, 08:31 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Article found: Article by Bill Phillips, copy and paste but not in that order Some people fear that if they do aerobics at all, they'll lose muscle mass. This is not the case. Recent studies [using a sophisticated procedure called "stable isotopes"] have revealed that, "Although aerobic exercise may stimulate muscle breakdown, this does not result in a significant depletion of muscle mass because muscle protein synthesis is stimulated in recovery." In this particular study, they experimented with aerobic exercise that was moderately intense [40% of VO2max, which corresponds to a heart rate of around 120 beats per minute].8 Also remember that one study with aerobic exercise during dieting indicated an increase in lean body mass. 38 And yet another recent trial showed that combining a low-calorie diet with the combination of resistance training and aerobic exercise was the most efficient method of burning bodyfat.24 In spite of this evidence, I don't recommend aerobic work the way many bodybuilders perform it, which is in what I call a "fed state" or after you've recently eaten. For example, I don't recommend doing aerobic exercise at 6:00 at night if you had a meal at 3:00, 4:00, or 5:00. It will take you 30 minutes just to burn the calories from one snack or small meal. My time is more valuable than this, and I suspect yours is as well. Going back to the last question, I want to emphasize again that the best way to maximize the benefits of aerobic exercise is to do it in the morning, after an overnight fast--after not eating for at least ten hours. Some time ago, at our metabolic lab here in Sweden, we found that subjects burned around three times more fat in the morning [after an overnight fast] during aerobic exercise compared to afternoon exercise in a fed state. We presented this information at the 1996 FASEB conference. Even more interesting was the finding that the proportion of protein being burned decreased rather than increased during early morning exercise. In other words, at a heart rate of about 120 beats per minute, you will not experience muscle catabolism, even though you are fasting. Actually, we discovered that over a 24-hour period, a positive nitrogen balance of around 5-9%, depending on protein intake, was measured with something called "leucine isotopes," which is one way we try to trace how much protein is being built up or broken down in your body in response to exercise. Here's one more tip: drink a liter of water on an empty stomach in the morning, about five minutes before your cardio. This will make your blood "hypo-osmolaric" which helps push fluids into muscle, where they may act to prevent protein breakdown according to Häussinger's theory on cellular hydration, which states that, "Protein loss is triggered and maintained by reduced cell volume, secondary to loss of intracellular water."19 The bottom line is, the best way to maximize the results from aerobic exercise during a fat-loss cycle is to do it first thing in the morning. Even if your primary goal with using the Anabolic Burst Cycling System is to bulk up, you have got to keep your system "primed" with each cutting cycle, and part of that is doing aerobic exercise. Thus, even if you just want to get big and strong, do your cardio!