May 28, 2019

Recommendations on nutrition before and after cardio are different from pre- and post-training after strength training. Cardio is jogging, walking, cycling, swimming and other activities that require continuous continuous movement and include the heart muscle, increasing heart rate. Thus, knowing that there is before and after cardio, you can significantly improve its performance.

Cardio - why and for what?

Aerobics is recommended not only to people who want to lose weight, but also for the health of the cardiovascular system. The number of cardio can be from one session to five per week, and the duration from 10 to 60 minutes. However, it depends on the goal, the initial data and the level of fitness.

It is always recommended to start with a minimum, gradually increasing the duration of the load. This is due to the rapid addiction to aerobic exercise, so if your goal is health promotion and weight loss, then the load should gradually increase. In the same way, you should also stop cardio workouts gradually, as well as increase calories after a diet.

Food before cardio

Previously, the ideal option was to do cardio in the morning before breakfast, because after an overnight fast, the body begins to actively use fat. Modern studies show that fat burning will increase if you take amino acids before exercise. These can be preformed amino acids or fast-digestible protein foods with a high nutritional value, like whey protein or egg proteins. 10-20 g of isolate or a pair of egg whites before morning cardio will suffice.

However, this option is suitable for people who have a relatively low percentage of subcutaneous fat. For those who have average or higher body fat percentage, the time of training does not matter, the main thing is that they exist at all.

It will be optimal to eat 2 or 3 hours before aerobics, if its duration is 30-45 minutes. For food, it is better to choose protein and slow carbohydrates with a low glycemic index, which will hold back insulin levels, provide enough energy before exercise and allow you to burn more calories from fat. In fact, you can safely do aerobics in 2-3 hours after your standard lunch.

During training

During aerobics can and should drink water. Otherwise, the water-salt balance will break, which will not lead to anything good. On forums I often meet messages that sweat is fat, which forces people not to drink and roll themselves upside down in a plastic bag. Sweat and fat are completely different substances. The body reacts to an increase in temperature and releases water to reduce it, which is in no way associated with fat loss. In addition, the use of cling film for weight loss poses serious heart problems.

Food after cardio

During aerobics, the body burns calories intensely. This process does not last long after training, so nutritionists do not recommend eating right after cardio. In some sources it is recommended to wait two full hours, in others - 45 minutes. I do not think it is advisable to refrain from eating for two hours, since cardio training is a direct path to muscle catabolism, as well as fasting after it. The destruction of the muscles will not be beneficial for losing weight, because they are the main factor of metabolism.
In my opinion, the best option is to use fast protein in 30-45 minutes after cardio (whey or egg protein), and after 45 minutes - slow carbohydrates. Or, as recommended by international nutritionist, writer and bodybuilder Chris Aceto, take protein right after cardio, and carbohydrates in an hour and a half.

To summarize:
Before morning cardio training, do not eat or take 3-6 g of amino acids, drink 10-20 g of whey protein, or eat 2-3 egg proteins.

Before day or evening aerobics there is 2-3 hours (the last meal: slow carbohydrates + protein).

During the workout drink water.

After cardio training (immediately or after 30-45 minutes), drink whey protein or eat a few egg proteins.

One and a half hours after aerobics eat slow carbohydrates.

Based on international nutrition specialist Chris Aceto.

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