I am aware there will be different view points on the following subject of how to fuel for cardio but I have given some general guidelines. They are by no means definitive in terms of portion size or situation but give a starting point for those in need, below outlined is a general protocol for pre and post cardio fuelling in relation to goals. There are some case where fuelling will be required during the sessions. This strategy is generally reserved for longer sessions or those based on sporting performance
AM steady State Fat Burning
Ok, the general point of steady state cardio is to strip body fat and tap into stored fat reserves. For this environment to be created insulin levels need to be kept low (i.e. avoiding ingesting carbs before hand). Due to the session being possibly catabolic (breaking down of muscle) I would advocate a protein only meal before hand. For gents c30g of whey and 20g, in water for women assuming the sessions is going to be <40 minutes and around 65% of MHR.
Alternatives could be L glutamine to 10g or BCAAs to 5 grams
It seems on evidence; whey is they desired choice although if the intensity of the session is low enough, the trainer can abandon any pre fuelling. This also applies to AAS users although there is a requirement for PWO fuelling here in all scenarios
PWO fuelling will generally be a carb rich breakfast to include protein. Obviously stats and goals will determine the portion size of the following meal but 50g of oats and 40g of lean protein would be a starting point for those on a cut and calorie restricted diet
AM (pre breakfast) HIIT for fat loss
I am not a fan of this potentially catabolic method of un fuelled cardio. Many will disagree but the harsh nature of the session heavily relies on CHO to fuel the efforts. I would suggest you could get away with a protein only meal, as outlined above, but ultimately a small carb meal before hand would be beneficial along with your protein. This will aid performance, lower the chances of a catabolic environment and allow EPOC to be the calorie killer after the session rather than calories burned during what is in effect, a very short session
PWO fuelling is similar to that above. Carb up, again using your discretion and adding a lean protein source. Follow general diet protocol thereafter. (i.e. following meal will be 2-3 hours down the track)
AM HIIT for performance
If you are an athlete or sports man performance will be key instead of fat loss. Be more liberal with carbohydrates before and after training sessions to ensure optimum performance and recovery. Again add lean protein source such as whey or egg whites to both pre and PWO meals but carbs are king here
Steady state for sporting performance AM
In this scenario body fat will not be an issue. Therefore carbohydrate intake before hand will be key. As intensity increases and duration, the body will rely more and more on carbs to fuel the effort before glycogen is depleted and fat becomes the main source of fuel, along with amino acids. A sports drink may also be used during the session if it exceeds 45 minutes and glycogen levels drop. Afterwards more carbs will be ingested with a small amount of protein. Possible pre work out meals could be oats and a small serving of whey. Lucozade or dextrose/maltodextrin can be consumed during the effort and a similar drink with small protein serving after the session. For athletes concerned with sporting performance carbs play a larger role than protein, this should be reflected in the meal choice of the athlete. The ratios of each can be jigged to suit length of session, stats and whole diet.
Steady State Cardio after weight training for fat loss
This is a method chosen by many who have limited time. The general protocol will always be weights first, followed by c30g of whey protein in water then the cardio session. On completion of the cardio session I would advocate the use of both whey protein and dextrose. Some may wish to leave the dextrose out in favor of consuming CHO in the following meal. If you wish to do this, ensure a slower burning carb is ingested to
replenish glycogen one hour later after c30g whey. If you are performing this session late at night, still make sure a carb rich meal is consumed. The likelihood of overspill, and as a result body fat, is minimal in this situation. Don’t go to bed on empty!
HIIT after weights for fat loss
I wouldn’t do it. HIIT is all about the EPOC. EPOC will be sufficiently produced by a hard weights session. So do your HIIT at another time. Nuff said on that one
Steady State cardio in the afternoon for fat loss
For this no pre fuelling is required. My protocol would be to consume a higher fat based meal, lower carb and high protein meal in the meal before hand. This would generally take place 1.5-2hrs prior. Carry out 30-40 minutes training leading up to your following meal. Consume this meal after your session. An example being session starts at 4.20pm, meal at 5pm to contain medium carbs and lean protein (pre work out meal would be 2-2.30pm0. Again ensure adequate carb intake but not so much you defeat the object of creating a calorie deficit
HIIT in the afternoon for fat loss
Pretty much the same as above. Don’t specifically fuel before hand for it but ensure your meal is consumed after the training whether it is in the form of liquid or solids. Again slower releasing carbs for fat loss is fine combined with your lean protein source
PM Cardio for sporting performance.
Fuel up pre cardio, this is a big must. One hour before with slow burning carbohydrates such as fibrous veg, oats or wholegrain. Do not buy into the whole hype of sports drinks BEFORE WORK OUT they will lead to an energy crash if relied upon as the sole carb intake prior to training. These drinks (or home made ones from water and dextrose) can be used during (assuming length or intensity warrants it) and afterwards. There will be a requirement for a recovery drink afterwards which will be carb rich and contain a small amount of protein. If you are combining weights and cardio for sporting performance, do the cardio first if it’s the mainstay of your training, consume a sports drink with a small amount of protein and move onto weights, then again a carb drink and protein after the whole session. Continue normal diet protocol on completion which will generally be high CHO medium high protein and low fat
PM HIIT for sporting performance.
As above, in short. Carb intake high, no requirement for drink during but certainly afterwards to be high carbs and medium protein. Again all measurements will be determined by stats and goals and diet as a whole but ensure adequate PWO and PPWO meals for recovery
As stated at the beginning of the post
These are rough guidelines and it will be up to you on how much you take on board in relation to stats, goals and diet as a whole.
