Intra workout carbs and post workout cardio

[View 1]

Sorry for such a simple question but I have searched and have not found a direct answer to this question. I know there are a million and one factors, I am just asking this generally speaking.

If one was to use a intra workout drink ( MG powdered muscle as a example ) but has limited time to hit the gym and must do weights fallowed by cardio how would the carbs intra workout effect or would it effect one trying to cut down ( average guy who enjoys lifting, slow cut about a pound per week nothing to serious ). From my understanding carbs intra workout help kick start the recovery process, help transport supplements during the workout ( correct me if I am wrong ) and such a small amount should in reality have very little impact ( granted daily macros are in check ) on fat loss ( maybe saving the last 1/3 of the shake till I am done with cardio )?

Sorry if its a cluster fuck I am terrible at trying to explain things, and its been a very long work week already.

[LG1]

There is s good book specifically on this . If I am not mistaking its called nutrient
Timing : the future of sports nutrition. I recommend it.

[bhman6]

if it were ME, and fat loss was my primary goal, I'd ditch the carbs intra-workout and stick with a EAA or BCAA mix, then eat a meal PWO (and post-cardio) that had carbs in it

[View 1]

There is s good book specifically on this . If I am not mistaking its called nutrient
Timing : the future of sports nutrition. I recommend it.

I will look into this thanks for the recommendation.

if it were ME, and fat loss was my primary goal, I'd ditch the carbs intra-workout and stick with a EAA or BCAA mix, then eat a meal PWO (and post-cardio) that had carbs in it

Currently I just have BCAA intra workout ( pro/fat pre and pro/carb post ) but I was wondering as I just assumed your body would burn threw the intra workout carbs before bodyfat which would be not what one would want while cutting.

Thanks for the reply.

[LG1]

View, I also think Homon discussed this same exact subject either on IM or via one of his articles for Musclemag. Can't do a search fo you at this time though...

[Just Observing]

View, I also think Homon discussed this same exact subject either on IM or via one of his articles for Musclemag. Can't do a search fo you at this time though...

http://intensemuscle.com/showthread.php?t=44793

[View 1]

I did read the article ( also subscribed to the thread) I need to go re-read it but I don't believe the question I asked was covered, maybe it was and I just don't remember it.

[bernimx]

if it were ME, and fat loss was my primary goal, I'd ditch the carbs intra-workout and stick with a EAA or BCAA mix, then eat a meal PWO (and post-cardio) that had carbs in it

I would do this too.

[maddzz]

I use both of these methods. I am also dieting (down 20lbs and 20 more to go). On days that I am doing cardio with my workout I use BCAA's and glutamine in watered down crystal light during my workout. On days when I am working out without cardio I use MG's powdered muscle during my workout. On the days I use the BCAA's and glutamine I have a post workout shake when I get home and on the days I use MG's PM I have a solid food meal when I get home.

[big ross]

it's not addressed. If you're doing it for fat loss you should not take it with carbs, the cardio is meant to be done when glycogen levels are depleted such as post workout or in the morning on an empty stomach. If you consume the carbs you'll have to burn through them first to get to the fat.

[homonunculus]

Sorry for such a simple question but I have searched and have not found a direct answer to this question. I know there are a million and one factors, I am just asking this generally speaking.

If one was to use a intra workout drink ( MG powdered muscle as a example ) but has limited time to hit the gym and must do weights fallowed by cardio how would the carbs intra workout effect or would it effect one trying to cut down ( average guy who enjoys lifting, slow cut about a pound per week nothing to serious ). From my understanding carbs intra workout help kick start the recovery process, help transport supplements during the workout ( correct me if I am wrong ) and such a small amount should in reality have very little impact ( granted daily macros are in check ) on fat loss ( maybe saving the last 1/3 of the shake till I am done with cardio )?

Sorry if its a cluster fuck I am terrible at trying to explain things, and its been a very long work week already.

Well, I tried to address the factors that might help one make a call about this in that article, but it's hard to cover everything.

So, some thoughts.

It's the amino acids (especially EAA's) / protein that will have the truly substantial positive effect on protein turnover that you're looking for with an intra-workout supplement.

The carbs can be there as well for a couple reasons (and theoretically others but the research is a bit iffy):

-You feel better and can train harder when taking in a carb-containing drink, esp. if you've been on a low carb diet. Some guys find this isn't the case, others do and some get sleep / groggy from those carbs.

-If your carbs are VERY low and you're training with a very high volume (lots of sets and reps), then the carbs will help with replenishment of glycogen between sets and keep glycogen levels full(er) and perhaps prevent you from kind of "bonking" during you workout. This would be noticeable if, for instance, you'd do a set and the weight will feel like you've got, say, 12 reps in you and when you get to rep 8-9, the weight just kind of stops moving. Also, your pump is less and you feel less of a lactic acid burn.

This is NOT a problem for most guys if you're adequately replenishing carbs elsewhere in the diet, but taking them in during training is one way to do that. This an be a smart way to do so b/c: 1.) muscle damage from exercise can tend to reduce the muscle's ability to take up carbs, so getting them in early before the insult of training and inflammation has started makes sense and 2.) The contractions of the workout will keep the muscle in a highly receptive state for glycogen replenishment.

----

As far as whether this will slow fat loss, it will depend (as you said) on the rest of your diet, cardio, etc. much more so than whether you have you carbs during you workout, IMO. Some guys (many) find that fasted cardio (or with just EAAs or BCAAs) seems to work best for fat loss whereas others do not. If you're basing a diet on keeping insulin levels low except for periodic (only 1-2 x / week - Carb-up meals / days), then avoiding the carbs during the workout might fit with your strategy. If you're eating a higher carb diet then intra or post-wo carbs would probably be fine.

The main things are, IMO, really:

-Get the rest of the diet, training and cardio on point.

-Figure out what the need for carbs during the workout would be (bonking/ glycogen repleshment, psychological, blood glucose-wise, etc.)

-Experiment to see if fasted cardio is the way to go for you. Time of day will matter here, too - if you had carbs at 3PM and are training at 5PM, the carbs in a couple scoops of MG's powdered muscle aren't going to matter much b/c of the lingering effects of insulin on fuel use. If you're training fasted in the AM, then those carbs will have a more dramatic effect (SEE BELOW) on insulin, etc.) vs. not having them.

-You're right - those carbs in MG's PM are probably a drop in the bucket. The answer (carbs vs. no carbs) might be different if you were comparing taking in >100g during the workout, for instance.

-Scott

[View 1]

Thank you the reply Scott that was WAY more than I expected and you brought quite a few things I did not even think about. It will still be some time before I add in MG's PM but its like you said I will have to experiment on what does and does not work for me threw trial and error that is the only real way of knowing how effective something will be. Even more so is will it truly benefit me and my goals by doing it.

Again thank you I appreciate the response.

[homonunculus]

Thank you the reply Scott that was WAY more than I expected and you brought quite a few things I did not even think about. It will still be some time before I add in MG's PM but its like you said I will have to experiment on what does and does not work for me threw trial and error that is the only real way of knowing how effective something will be. Even more so is will it truly benefit me and my goals by doing it.

Again thank you I appreciate the response.

Sure, man! No problemo. (I think most of that was in that article, but maybe not...)

GOOD LUCK!

-S

[View 1]

I am definitely going to re-read it this weekend as it has been some time since I did.

[MusclesAreSexy]

I would and do use BCAAs and Augment as my staples intra-workout. I have had no issues 'burning' fat whilst doing this. As mentioned before, it would be wisest to save your carbs for your post workout nutrition.
Interesting that Homon has mentioned the significance of EAA's intra workout. I must include these from now on!