Cardio workouts done on an empty stomach- this is great way get rid of fat. However, given that they are carried out on an empty stomach, not only fat is lost, but also muscle tissue. To engage in such training, you need to weigh the pros and cons of this approach to burning fat.

Cardio training plays a significant role in fat burning. Fat becomes a source of energy after glycogen depletion occurs as a result of prolonged cardio loads, when the heart rate reaches 60-70% of the maximum. Based on this training feature, it is natural to assume that doing cardio without breakfast, that is, on an empty stomach, can accelerate the burning of subcutaneous fat.

There is no unambiguous opinion about how effective morning cardio workouts performed on an empty stomach are. This topic has been debated for a long time. Both supporters and opponents cite the results as evidence for their correctness. scientific research biological processes and mechanisms occurring in the human body. Research scientists also show conflicting conclusions. To come to any decision, you should become more familiar with how energy is expended during training.

The source of energy expended during both anaerobic and aerobic exercise is the carbohydrates accumulated in the body, that is, glycogen. This continues until the supply runs out. In the morning, its level is minimal. If a person does not have breakfast, protein catabolism begins to occur. Proponents of fasted cardio cite this fact as an argument that instead of carbohydrates when performing morning workout fats are involved.

However, we should not forget that with a reserve energy reserve, which is fat, the body begins to "part" in the very last turn. And even if glycogen is at zero, for some time it will be spent not on the fat layer, but on proteins - muscle tissue. Therefore, when doing cardio on an empty stomach, both fat and muscle are lost. This is especially important for those who do not just want to lose weight, but are engaged in weight training, trying to find a beautiful and elastic body. People who fundamentally need to preserve their muscles are advised not to exercise on an empty stomach, but to have breakfast.

Professional athletes taking part in competitions resort to fasted cardio to speed up the fat burning process. However, the concept of "fasting" for them is conditional, since they consume amino acids before training. This avoids the consumption of muscle protein as an alternative source of energy.

Fasting cardio as part of a workout program

1. upon reaching a "plateau" - a reduced rate of fat burning against the background of the body's adaptation to changes in diet and exercise;
2. after a complete restructuring and getting used to the program of sports activities that has been used for a long time.

It is recommended to resort to "hungry" cardio on a temporary basis with certain breaks. Regular classes will lead to the fact that the body adapts to such a regime. The main thing to remember is that muscle loss is inevitable, and in some cases, depending on the individual, lethargy and fatigue may be observed.

Breakfast or not after cardio on an empty stomach

A common mistake of practicing this type of training is the complete rejection of the morning meal. Many believe that if you do not eat before dinner, then the effect obtained from "hungry" cardio will increase. Such an approach is fundamentally wrong.

Lack of food in the morning serves as a signal for the body to the upcoming hunger strike. It triggers the fat storage mechanism. Consequently, muscle mass is lost, and the energy received from subsequent meals is instantly deposited in the fat layer.

This can be avoided by having a carbohydrate breakfast after cardio training. Such a meal not only blocks the fat accumulation program, but also significantly reduces muscle loss. But, even taking such measures, you should not take this type of physical activity as a full-fledged fat burning training.

To start the process of burning fat, it is not enough just to do cardio training, you also need to reduce the number of calories consumed. If the calorie content of the daily diet remains high, even the most intense training they will not be able to compensate for the excess of energy entering the body along with food, and the result will be practically zero.

Video review

If you decide to lose weight, then first of all you need to focus on nutrition, as it plays a key role. It is also important to choose meals that are optimal in time. (you need to know what is best to eat in the morning, before bed, etc.). Today we'll talk about nutrition before and after cardio for weight loss. What is possible and what is not?

Conventionally, cardio can be divided into two types: high-intensity and low-intensity. Each species has its own differences and burns in its own way. subcutaneous fat. Accordingly, nutrition will depend on your choice.

High Intensity Cardio is when you do something physical activity and your heart rate is over 150 beats per minute. As a rule, such workouts are very energy-intensive and allow you to burn a lot of calories. They usually last 15-30 minutes. The duration may vary depending on what you are doing. For example, if it is a fast run in a heart rate zone of 165 beats per minute, then its duration may be 15 minutes. And if you take the same run, only in interval mode (acceleration - deceleration), then the duration can be increased up to 30 minutes.

High-intensity cardio uses glycogen as energy. Glycogen is being used because you are making the body work very hard and fast. After completing this workout, your glycogen stores are depleted, and the body begins to restore them. It will be restored either from food, or during the breakdown of subcutaneous fat.

Low Intensity Cardio- this is when you perform some kind of physical activity, and your heart rate does not exceed 150 beats per minute (ideal heart rate range: 120 – 130 beats per minute). These workouts burn fewer calories than high-intensity cardio, but use fat as fuel. But, initially spent muscle fat (when you do cardio), and then in the process of recovery (when you rest) subcutaneous fat replenishes lost muscle fat stores. Thus, weight loss occurs. For maximum effectiveness, the duration of such workouts should be from 45 to 60 minutes. (if you are a beginner, then your duration can be 15 minutes).

Proper nutrition before and after cardio for weight loss will depend on what type of training you choose and when you do it. First, let's take a look at high-intensity cardio. This workout I do not recommend doing it in the morning on an empty stomach and in the evening before going to bed. Optimal time for training - during the day. Since during this workout you use powerful sources of energy, the nutrition before cardio for weight loss (1.5 - 2 hours before training) should include proteins + carbohydrates. Carbohydrates will give you energy for a full workout, and protein will serve as a source of quality amino acids.

For example, you can use the following combination of products:

• durum pasta + beef + vegetables
• oatmeal + banana + protein shake
• buckwheat + chicken + vegetables
• rice + fish + vegetables

As for nutrition after cardio training for weight loss, here we no longer need carbohydrates. After 30 - 60 minutes after training, I recommend eating proteins + vegetables. The selection of products can be the same as before training, only without carbohydrate foods. (we exclude: durum pasta, oatmeal, bananas, buckwheat, rice, etc.).

Proper nutrition before and after a low-intensity cardio workout for weight loss is a little different. If in high-intensity cardio carbohydrates will help in work, then here they will only interfere. Since against the background of a deficiency of carbohydrates and low blood sugar, fat burning will occur more intensively. This cardio can be done at any time of the day, including in the morning on an empty stomach and in the evening before bedtime.

If you do low-intensity cardio in the morning, then accordingly, you don’t eat anything before it. Traditionally, this is considered best time for weight loss, since it is after sleep in your body that the minimum amount of carbohydrates and low level blood sugar. After morning cardio, I recommend eating proteins and vegetables.

If you do low-intensity cardio during the day, then you need to look at your diet here. 1.5 - 2 hours before a workout, you can eat carbohydrates, but after a workout, I recommend concentrating on proteins (meat, chicken eggs, fish, chicken, protein) and vegetables.

If you do low-intensity cardio in the evening before going to bed, then before training you need to eat protein foods and vegetables 1.5 - 2 hours in advance (carbohydrates excluded). Accordingly, after training, you do not eat anything and immediately go to sleep. During cardio, you burned muscle fat, and now during sleep, subcutaneous fat will replenish muscle fat. Theoretically, cardio before bedtime is in no way inferior in effectiveness to cardio on an empty stomach, since during sleep, growth hormone is intensively released, which is the best fat-burning hormone, and accordingly it helps in this matter.

As protein meals, you can use the following:

• fat-free cottage cheese + vegetables
• fish + vegetables
• chicken + vegetables
• seafood + vegetables
• meat + vegetables
• chicken eggs + vegetables
• protein cocktail

Well, that's basically all you need to know in order to correctly compose your weight loss menu, taking into account cardio training. But, if you do not adhere to the basic rule of losing weight “you need to get fewer calories than you spend during the day,” then manipulating the correct ratio of proteins / carbohydrates before / after training will not help you.

Sincerely,

Cardio training is indispensable for weight loss. But in addition to intensive training, it is important proper nutrition, which needs to be built taking into account what type of training the person has chosen.

Meals include rigorous approach to product selection and building a diet according to the class schedule. Before and after cardio workouts, you need to eat different foods. Focus on some things and leave out some things.

Diet and training intensity

There are cardio exercises two types: high-intensity and low-intensity. Each of them is aimed at burning fat, but there are also differences. This determines how it is recommended to eat.

At high-intensity heart rate during cardio over 150 beats per minute. In the process of such exercises, a lot of calories are burned, as the intensity of the exercises is high. The duration of the training is 15-30 minutes. The body uses glycogen as a source of energy for this type of activity.

At the end of the workout, the reserves of this substance are exhausted, and the body begins to restore them. This occurs either from food or in the process of splitting fat reserves.

low intensity cardio involves heart rate up to 150 beats per minute, most often - 120—130 . Calories in the process of such training are spent less, but it is the fat layer that is used as fuel. Initially, the body consumes muscle fat, and then, in the process of rest and recovery, subcutaneous fat will renew the lost reserves of muscle mass. This promotes weight loss. These workouts last 45-60 minutes.

1. When with high intensity training the last meal is better to do 1.5-2 hours before class and build it on the basis of proteins and carbohydrates. After exercise, carbohydrates are not needed. It is better to eat protein foods and add vegetables to them.
2. Lessons low-intensity cardio depends on the timing of the exercises. In the morning train better on an empty stomach- so the body will actively spend fat reserves. It is recommended to consume carbohydrates during the day 1.5-2 hours before class, but after them it is better to focus on proteins. If an athlete trains late in the evening, it is optimal to eat protein foods before the start of exercise, but after them, do not eat anymore.

Diet for low-intensity cardio

With this type of training, carbohydrates are not required, since in this case they will only worsen the work.

In order to increase the effectiveness of the lesson need to create a carbohydrate deficit- along with low blood sugar, this will contribute to more intense fat burning.

Low-intensity cardio can be done at any time: during the day, in the morning on an empty stomach, at night. Nutrition will also depend on this:

1. Before a morning workout, it is better not to eat food. This time of day is considered optimal for weight loss, since in the morning the level of carbohydrates in the body and blood sugar is minimal. After class, it is recommended to focus on proteins and vegetables.
2. At daytime workout it is worth focusing on the usual diet. For 1.5-2 hours before class, it is recommended to eat carbohydrates, after class, eat proteins and vegetables.
3. Low-intensity cardio before bed is also considered effective., because after it, during sleep, there is an active release of growth hormone, which promotes fat burning. For 1.5-2 hours before training, it is recommended to consume protein foods and vegetables. After a late class, you should not eat anything.

Important! The liquid can be drunk whenever you want - before and after training, during it. This will help prevent a sharp change in the water-salt balance in the body. It is desirable to choose clean water or non-carbonated table water.

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When to eat before a workout

Before the morning workout, you should not eat. During daytime and evening classes you need to have a snack 1.5-2 hours before it. Choose protein foods supplemented with vegetables.

Snack options:

• chicken meat and vegetables;
• eggs with vegetables;
• fish with vegetables;
• low-fat cottage cheese and vegetables.

Photo 1. An example of a dish with chicken and vegetables. When doing cardio, it is better to eat low-calorie chicken breast.

How long can you eat after class

After class (except in the evening) they eat after 30-60 minutes. Products are selected all the same: proteins and vegetables. High carbohydrate foods are best avoided. It can be lean meat, fish, seafood, cottage cheese, eggs and vegetables in addition to them. You can also drink protein cocktail.

Attention! There is an opinion that after a workout you can not eat for two hours. However, most instructors do not share this, because in this case, in addition to burning fat, muscle mass may also go away. That is why it is recommended to consume proteins that will not be deposited in fat, but will support muscles.

Nutrition for high-intensity cardio: what not to eat?

High-intensity cardio requires a lot of energy, and you need to give it to the body using complex carbohydrates before class. But after it, it is worth focusing on proteins.

With cardio, regardless of their type It is important to limit harmful foods: sweet, starchy foods, fast food, as they contain a lot of empty calories, interfere with the process of losing weight and worsen the quality of the body.

An example of a snack before a cardio workout

With this type of cardio, a lot of energy is expended, so it is important to give the body strength. 1.5-2 hours before training It is recommended to consume carbohydrates and proteins. The former will provide energy for a full-fledged occupation, the latter will become a source of valuable amino acids.

The following combinations can be used:

• beef, durum wheat pasta, vegetables;
• buckwheat porridge, chicken, vegetables;
• rice, fish, vegetables;
• oatmeal, protein shake, banana.

How long is it allowed to eat after training

Post-workout carbohydrates are not required. You can eat no earlier than after 30-60 minutes. The best option is protein foods and vegetables.

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

Achieving such a result is possible with 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 - a common myth of fashion magazines, which will not lead to an acceleration of weight loss, but to the appearance of a bad mood, weakness, dizziness and destruction of the muscles of the body, which will negatively affect the overall tone of the body.

1. Do not immediately after a cardio workout on a wave of surging hunger to eat, as this can lead to overeating.
2. The best option is to use protein products in 30-45 minutes after the end of the workout.
3. After the lapse of 1.5-2 hours or about in one hour after eating protein foods, you can take a full meal, including complex carbohydrates.
4. If cardio was done 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 after 30-45 minutes after completing a cardio workout, as already mentioned, fit protein products:

• egg white;
• protein, in particular, whey (with fast 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 meat steam 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, with a low glycemic index (that is, gradually releasing energy, their intake helps quality recovery):

• cereals(buckwheat, barley, barley);
• porridge (perfect option- oatmeal at the same time avoid semolina);
• rice(best brown or basmati);
• fresh or boiled vegetables(optimally - for a couple);
• pasta(made with whole wheat flour).

Can I eat immediately after a workout

Contrary to popular belief about the need for fasting after intense aerobic exercise for the best weight loss effect, there is a need after training.

1. During cardio exercise, the body works in high pulse mode, rapid breathing i.e. under stress. At this time, a lot of energy is spent, and energy reserves run out. The need to restore vital body reserves is the main prerequisite for eating after exercise.

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

1. Fasting after cardio can lead to jumps blood pressure , and that is, to a deterioration in well-being, 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 directly after exercise is undesirable, since the very desired fat burning occurs. But also prolonged fasting(3 hours or more) inappropriate.
3. Abstaining from eating nutrients after cardio will contribute to 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 workout, the following options are most suitable:

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

What about a nutritious meal? after 1.5-2 hours are best suited for:

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

Created on 09.11.2015

Nutrition before and after cardio is different from nutrition before and after strength training. What does cardio training include?

It's a run race walking, cycling, swimming and other activities that require continuous continuous movement and include the heart, increasing the heart rate. The effectiveness of cardio will significantly improve proper nutrition before and after exercise.

What are the benefits of cardio

Aerobics can do more than just lose weight. It's good for health of cardio-vascular system. The number of cardio workouts can be from one to five per week. It depends on the goal, the initial data and the level of training.

You should always start with a minimum, increasing the duration of the load gradually. This is due to the rapid adaptation to aerobic exercise. If your goal is to lose weight and improve health, then the load should gradually increase. Gradually, you need to stop cardio, as well as increase calories after a diet.

Nutrition before cardio

It used to be considered ideal to do cardio in the morning before breakfast, as after an overnight fast, the body begins to use fat more actively. Modern research shows that fat burning will increase if you take amino acids before training. These can be amino acid tablets or high-nutrition, fast-digesting protein products such as whey protein or egg whites. 10-20 g of isolate or a couple of egg whites before morning cardio will be enough.

But this option is suitable for people who have a relatively low percentage of subcutaneous fat.

For those who have an average or higher percentage of body fat, the time of training does not matter, the main thing is that they are available at all. If the duration of cardio is 30-45 minutes, then it would be optimal to eat 2-3 hours before training. Opt for protein and low glycemic index slow carbs, which will keep your insulin levels in check, give you plenty of pre-workout energy, and burn more calories from fat. 2-3 hours after your standard lunch, you can safely do cardio.

During cardio

During cardio, it is not only possible, but also necessary to drink water. Otherwise, the water-salt balance will be disturbed, and this will not lead to anything good. Many people think that sweat is fat. People don't drink. Wrapped in cling film. But sweat and fat are completely different substances. The body reacts to an increase in temperature and secretes water to reduce it, and this has nothing to do with fat burning. And the use of film for weight loss threatens with serious heart problems.

Nutrition after cardio

During cardio, the body burns calories intensively. For a short time, this process continues after training. Therefore, it is not recommended to eat immediately after cardio.

Someone recommends abstaining from food for two hours, someone - 45 minutes. Cardio training is a direct path to muscle catabolism, as is fasting after it. The destruction of muscles will not be beneficial for weight loss at all, since they are the main factor in metabolism. So you don't have to wait 2 hours.

After cardio, after 30-45 minutes, use fast protein(whey protein or egg white). After another 45 minutes - slow carbohydrates. And you can immediately after cardio take protein, and after an hour and a half carbohydrates.

To summarize:

Before morning do not eat cardio or take amino acids 3-6 g, drink whey protein 10-20 g or eat 2-3 egg whites.

Before afternoon or evening aerobics eat 2-3 hours before (last meal: slow carbohydrates + protein).

During a workout drink water.

After cardio(immediately or after 30-45 minutes) drink whey protein or eat some egg whites.

One and a half hours after aerobics to eat slow carbohydrates.