Fueling a 1000cal burning cardio session

PizzaEater · 05-Oct-03, 06:28 PM

I realise this is not great for muscle gain but Ive got into the habit of doing heavy weights in the morning and then a hard cardio session in the evening where the running machine is telling me that I burn 1000 calories in the hour that I run for. My logic is that I will boost my metabolism for the whole night when it would usually be low.

I was reading a cursor or other regular's post somewhere though and I think now that may be my body is not able to get to my fat fast enough and perhaps im burning a lot of muscle as well during the cardio because it is such a hard session.

I still want to do the session because I want to lose fat, but I was thinking I would consume more carbs around the cardio session.

My question is how much? I burn 1000 calories in the hour. I hope some fat is being burned as a result of that. But do you think I will be able to consume a certain calorie level of carbs to prevent any muscle loss? And does anyone have and thoughts on where that calorie level might be? I mean, now while im not fueling it, could it be that im getting 500 cals from burning my fat and 500 from my muscle? In which case I would consume 125 grams of carbs throughout the session. Or could it be worse? Say 200 cals from fat, 800 from muscle?

Any thoughts on this? Or is it not possible to calculate?

Thanks,

PizzaEater.

**Lady C** · 05-Oct-03, 06:39 PM

Are you sure you are burning 1000 calories in your cardio session? This is really hard to do in one hour. I wouldn't beleive that machine. I couldn't tell you how to calculate it. As long as you are sufficiently fueling the body well, before the activity, I am sure you are not burning muscle.

PizzaEater · 05-Oct-03, 06:43 PM

Quote:

Originally Posted by Lady C

Are you sure you are burning 1000 calories in your cardio session? This is really hard to do in one hour. I wouldn't beleive that machine. I couldn't tell you how to calculate it. As long as you are sufficiently fueling the body well, before the activity, I am sure you are not burning muscle.

It really is a hard session. I find it hard anyway. I run six miles an hour for one hour, so six miles total. Im moving just under 200lbs of body weight. So I don't know. Does that sound like I could do 1000 calories in the hour?

PizzaEater.

**Lady C** · 05-Oct-03, 06:50 PM

No! Most activities where your run real hard for an hour you only burn between 500-700 calories (depending on the person). I would not pay attention to what the machine says. Judge more on whether or not you are losing bodyfat or inches in the midsection. If not either reduce your intake some or increase the activity.

mattjf · 05-Oct-03, 07:37 PM

Running (one of the best activities for calorie burning) burns about 100 calories a mile. This changes somewhat depending on your speed (someone running a 15 minute mile isn't burning the same as an elite running a 4:30 pace). Anyway, you would have to cover 10 miles in that hour to burn about 1000 calories.

-Matt

mustang GT · 05-Oct-03, 08:02 PM

If you want to burn more fat, do your cardio when you first get up in the morning. But take a serving of whey protein about 20 minutes before your cardio session to prevent muscle breakdown.

If you still do your cardio in the evening, still take your whey protein before your cardio.

PizzaEater · 06-Oct-03, 05:36 AM

Quote:

Originally Posted by mustang GT

If you want to burn more fat, do your cardio when you first get up in the morning. But take a serving of whey protein about 20 minutes before your cardio session to prevent muscle breakdown.

Hmm, I keep my weights and cardio apart. So should I switch them? Morning cardio, late afternoon/evening weights?

And out of interest, why does it burn more fat when doing cardio in the morning?

Thanks for all the help guys,

PizzaEater.

adrenaline · 06-Oct-03, 07:10 AM

because you have no food or anything in your stomach so your body goes directly to fat to burn for energy

CJNY · 06-Oct-03, 09:02 AM

The empty-stomach cardio issue is one people will never agree upon. In my experience, if you are worried about losing muscle from your cardio it's the wrong way to go, but there are many factors that enter into the matter and no simple answer is going to do the issue justice.

As far as fueling a long cardio effort, the first thing to think about is what you ate after your LAST effort. Most of the carbos neded to fuel the session should come from stored glycogen, not food consumed immediately before. Quickly replacing the carbos you burn at the end of the workout is a key component of the plan and is probably more important than what you eat immediately before the workout. For pre-workout, a meal containing some slow burning carbos about an hour before seems to be ideal. Sessions longer than an hour might warrant consuming some high glycemic carbos during the effort to keep the blood sugar reasonable and prevent the body from relying too heavily on protein breakdown.

mustang GT · 06-Oct-03, 07:23 PM

I personally don't agree with having carbs during and/or after the cardio session. I'm a firm believer in just whey protein without carbs. But everybody has their own opinions.

mattjf · 06-Oct-03, 07:37 PM

Quote:

Originally Posted by mustang GT

I personally don't agree with having carbs during and/or after the cardio session. I'm a firm believer in just whey protein without carbs. But everybody has their own opinions.

It has been shown that enzymes nessecary for glycogen replacement are at it's peak for 15 minutes following a cardio session. Taking carbs in right after cardio greatly aids in recovery. I guess it doesn't matter when cardio sessions are 10-15 minutes in length, but for longer it is vital. All endurance atheletes agree about carbs before/during/and after.

-Matt

mustang GT · 06-Oct-03, 07:44 PM

Quote:

Originally Posted by mattjf

It has been shown that enzymes nessecary for glycogen replacement are at it's peak for 15 minutes following a cardio session. Taking carbs in right after cardio greatly aids in recovery. I guess it doesn't matter when cardio sessions are 10-15 minutes in length, but for longer it is vital. All endurance atheletes agree about carbs before/during/and after.

-Matt

Do you have any research links on that? So how are you suppose to burn enough fat when taking carbs during and after cardio?

mattjf · 06-Oct-03, 07:51 PM

Quote:

Originally Posted by mustang GT

Do you have any research links on that? So how are you suppose to burn enough fat when taking carbs during and after cardio?

Yes, I have plenty of research to document that. Pick up the Lore of Running though if you are interested. If you are going for maximum fat burning, then no taking carbs in during isn't a good idea. If you don't know what it's like to bonk during an endurance event, you have no idea how great carbs are. But anyway, if the cardio is short and you are going for max fat burn, then no, don't take in carbs before or during, but it's wise to take it in after. Carbs taken in after cardio doesn't go to fat, it goes to replacing glycogen in the muscles. I'm going for max fat burn so I didn't take in carbs before or during my run today. If I wanted the best performance possible, I would have.

-Matt

mustang GT · 06-Oct-03, 08:02 PM

Quote:

Originally Posted by mattjf

Yes, I have plenty of research to document that. Pick up the Lore of Running though if you are interested. If you are going for maximum fat burning, then no taking carbs in during isn't a good idea. If you don't know what it's like to bonk during an endurance event, you have no idea how great carbs are. But anyway, if the cardio is short and you are going for max fat burn, then no, don't take in carbs before or during, but it's wise to take it in after. Carbs taken in after cardio doesn't go to fat, it goes to replacing glycogen in the muscles. I'm going for max fat burn so I didn't take in carbs before or during my run today. If I wanted the best performance possible, I would have.

-Matt

Thanks for the info Matt, it's very interesting. I usually did short but intense cardio sessions so not taking carbs before and during was right. But I never thought to take carbs after. I always took whey protein before and right after and then an hour later, then have carbs. It's always worked out good for me too.

mattjf · 06-Oct-03, 08:26 PM

Err, I made a mistake. I said if you are going for max fat burning taking no carbs in isn't a good idea. It should be if you are going for max fat burning, taking no carbs in IS a good idea. I used to take in just protein after my cardio, but when I learned about carbs after a workout, and started, I noticed a big difference in recovery. One thing I failed to mention is it has been proven (yes, research to back it up as well) that a 4:1 ratio of carbs to protein is optimal for glycogen replacement. They make recovery drinks, but it turns out Slim Fast has a 4:1 ratio. It's a good recovery drink.

-Matt