- Jul 16, 2006
Ironslave said:I've been lazy with this I know, who isnt this time of year?
Empty stomach cardio
We've all heard that empty stomach cardio is the preferred method for maximal fat loss, but, many worry that elevated cortisol levels will lead to a loss of muscle as well, and rightfully so. Therefore, in the past i have advised against empty stomach cardio if the goal is to hold on to as much muscle as possible while cutting.
But, wouldn't it be so convenient if there was something we could do to take advantage of the AM fasted cardio without losing muscle? Rather than getting up, eating breakfast, waiting for like 3 hours, and then doing the cardio?
Well, according to a study, groups of mice performed exercise under the following conditions:
1) completely fasted
2) glucose meal before exercose
3) whole milk before exercise
4) whey protein before exercise
The fasted group lost the most total weight, fat and muscle (duh).
Group 2 (glucose) experienced increased glucose oxidation and decreased lipid oxidation during and after exercise, which makes sence, because the body was burning the carbs it just ingested as its source of fuel.
The milk and whey group both lost fat, and kept more muscle than fasted did, but the whey group experienced greater gains in lean muscle mass, and lost more fat than the milk group did. Long term, it was concluded that only whey protein before exercise was a favorable method to reduce adiposity while maintaining LBM.
Moral of the story:
Wake up, take whey protein in water, stfu, and do your cardio.
Bouthegourd et al. A preexercise alpha -lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats. Am J Physiol Endocrinol Metab 283: E565-E572, 2002.
i cant help but laugh and question why give rats milk, and is this cows milk?how can u possibly assume that the same digestion is happening in humans as with rats?