Thread: What to eat before and after cardio WHEN BULKING?

Read the stickies for the basics on diet and bulking.

As for cardio, when I first started BB'ing I forsake cardio for a while, and I think that was a mistake. Even if you are a so-called "hard gainer" you're only going to burn something like 200-400 calories in a solid bout of cardio. That's so incredibly easy to replenish. If it doesn't interfere with your lifting (which it shouldn't...I don't but it when people whine about this...man up..15 minutes 3 times a week is nothing) and you eat to replace the lost calories than it's fine.

In fact, it will help you. The stronger your heart is the more oxygen-rich blood it can pump to your muscles when training (not mention all sorts of other benefits from cardio). I think it's ludicrous to cut out something so beneficial to your health just to make bulking easier. Despite what many non-lifters mistakenly believe, BB'ing involves the cardiovascular system a great deal. And so, why not take advantage of this link and increase your body's efficiency to exert itself?

Keep your cardio. It will do you good. Just make you eat enough.

Forgot to touch on the muscle loss thing.

This is blown way out of proportion to new lifters. I remember when I first started I was paranoid to even walk longer than a certain amount of time because, according to so many stupid web sites and articles from flashy supplements salesmen, you're entering the "muscle burning zone!" OOOHH NO!!

Really, unless you're running half marathons on a regular basis you're fine. It is better to keep your cardio short and sweet, but going as high as 30 minues 3 times a week is fine. I'd stick to 15-20, though, and focus on intensity.

Just eat like an hour before so you're not pushing on an empty tank. Muscle will be burned as a result of an poorly managed (or even worse an accidentaly) calorie deficit.

Also, you could invest in some glutamine. It's an amino acid supplement you take daily to prevent muscle degeneration (as well as improve recovery and help maintain immune system efficiency). It's often found in whey supplements, though in amounts of only a few hundred miligrams. Standard glutamine supplements, however, provide 5g per teaspoon (the daily dose).

10oz Milk. Seriously.
Clinically proven to rehydrate you faster and and help start initial repair and recovery.

http://oakbrooksc.com/docs/stager_chocmilk_study.pdf

Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters -- Hartman et al. 86 (2): 373 -- American Journal of Clinical Nutritio

I have never heard that about milk.. Good shit bro

I fucking LOVE milk when I'm thirsty after cardio.

Originally Posted by juggernaut

10oz Milk. Seriously.
Clinically proven to rehydrate you faster and and help start initial repair and recovery.

milk is the shiznit . . the Capt still does cardio x 3/wk on a bulk. All early AM fasted state, he just drops 10g of BCAA before hand. That keeps the BF at a reasonable level . . plus it also shifts metabolism into overdrive.

pWO it's all about the milk 1/2L with 40g whey. All the Capt's shakes have milk over water.

Mid-morning:

500ml low-fat milk
1 banana
4 whole eggs
2 egg whites
1 scoop whey
1 cup of oats

So whole milk mixed with my whey after my workout is the way I should go?

meh, I stick to low-fat . . Im getting enough fats from other sources . . your call chief, just count your cals

haha alright, I haven't had whole milk in a year. Fat-free is the route i will take.

Originally Posted by ceazur

haha alright, I haven't had whole milk in a year. Fat-free is the route i will take.

why not? You're looking at probably 40 cals difference If I remember correctly... If I'm really watching it I'll go skim, but otherwise its not worth it, plus milk fat has a few benefits.

I formed a company with my buddy and business partner and introduced a new product that I emulated the same physical structure of lowfat milk with an insane taste. It's called All in 1 by our company called Beyond Nutrition. I still think milk is best, but it doesnt contain what we put into it. If you want more information, find it at Beyond Nutrition . We've been making the rounds around the bbing shows in the tristate area and have found that when people actually taste it, they love it.

Not trying to pimp it, but we filled a need with this product and it centers itself around the structure of milk.

Originally Posted by ceazur

So whole milk mixed with my whey after my workout is the way I should go?

whole milk after? No. Contains fat which slows the process. 1% or skim is best. I also drink skim during my 1 hour of cardio.

Originally Posted by juggernaut

I also drink skim during my 1 hour of cardio.

Please enlighten the Capt on this theory!

Originally Posted by CaptRichArund

Please enlighten the Capt on this theory!

Better rehydration...this is merely the abstract, but you get the idea.

Milk as an effective post-exercise rehydration drink

Susan M. Shirreffsa1 c1, Phillip Watsona1 and Ronald J. Maughana1
a1 School of Sport and Exercise Sciences, Loughborough University, Loughborough, LE11 3TU, UK
Article author queryshirreffs sm watson p maughan rj Abstract

The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1·8 (sd 0·1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150 % of their sweat loss. Urine samples were collected before and for 5 h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2 h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (sd 207) and 550 (sd 141) ml for milk and milk with added sodium, respectively, compared to 1184 (sd 321) and 1205 (sd 142) ml for the water and sports drink; P < 0·001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1 h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.
(Received July 14 2006)
(Revised January 19 2007)
(Accepted January 24 2007)


I'm speaking strictly as a keto dieter, as these are really the only calories I'll get, but it is just enough to help me until my next meal a half hour later.

I train intensly so my diet before and after cardio is the same before and after weights!...
No spam

Originally Posted by maseco63

I train intensly so my diet before and after cardio is the same before and after weights!...

No spam

Not to bust your balls, but could you tweak your statement so that it is as convoluted as others are thinking it is? My initial reaction was who gives a shit who gives a fuck....explain further.

Originally Posted by Merkaba

I fucking LOVE milk when I'm thirsty after cardio.

I am also bulking and I am not kidding when I say I go through about 2 gallons of milk a week. I drink the 2% milk. Back when I went from 141lbs to 171lbs in 3 months I even put powdered milk into everything I ate. It was easy, quick, dry calories and was actually suggested by members on this forum (which clearly worked).
Right now for this bulk period I am not using the powdered milk yet, but I am drinking a ton of regular milk. Milk for breakfast, milk in my mid morning protein shake, milk in my post workout shake, and milk for dinner. Love it especially after an intense workout.

I guess I don't see a pickup game of hoops as "cardio" per se - so I think I'd be fueling FOR that game and the fueling to replenish during / following that game. I.e. you're sort of breaking even on cals in vs cals out.

Perhaps a Gatorade + protein drink during? And then a carb + protein meal following?

Originally Posted by juggernaut

Not to bust your balls, but could you tweak your statement so that it is as convoluted as others are thinking it is? My initial reaction was who gives a shit who gives a fuck....explain further.

FYI -- this guy has been posting this binge eating shit and random RC surgery stuff all over the diet section. If you follow the links it takes you to a page that, though containing some very basic information, is flooded with flashy ads and whatnot. Merkaba reported him.

I'm so fucking sick of his random comments and links.

Complex carbs and protein pre cardio (90min-2hrs works best for me, minimizing cramping/sloshing in the tummy) Complex or Quick carbs (your choice,) and some protein afterwards. I suppose if you're trying to bulk, the quick carbs would be fine.

Just make sure you're eating. Liquid calories would be the easiest to keep up with around your cardio, but don't rely solely on them. As sassy pointed out, protein powder and powdered gatorade. It's cheap and gets the job done.

I may have to try this milk idea...I just hope I don't pull a Ron Burgundy.

Originally Posted by juggernaut

whole milk after? No. Contains fat which slows the process.

Not to put too fine a point on it, but for us fatties - you bet, no point in cranking up the fat pwo.

For k.smith.4 though, who's trying to keep his mass after a game? Bring on teh fats! Seriously, his need for calories exceeds his need to keep post-game "pure", kwim?

k.smith.4, chocolate milk will do a body good. No need for anything else in there, just the chocolate milk. Drink lots of it.

Originally Posted by juggernaut

I also drink skim during my 1 hour of cardio.

Especially if you've done something to mobilize FFAs before your cardio (such as lifting intensely, or HIIT), you'll reglycogenate while you burn off the mobilized FFAs. It has long been my contention that moderate post workout cardio while consuming pwo carb is an excellent way to encourage reglycogenation, since you're translocating GLUT4 in the process.

Originally Posted by Built

Especially if you've done something to mobilize FFAs before your cardio (such as lifting intensely, or HIIT), you'll reglycogenate while you burn off the mobilized FFAs. It has long been my contention that moderate post workout cardio while consuming pwo carb is an excellent way to encourage reglycogenation, since you're translocating GLUT4 in the process.

interesting

How much milk a day do you recommend for bulking?

it's up to how you fit it into your diet calorie-wise.

I aim for 1-1.5L/day, but my requirements may be more or less than yours mate

MA, what about an individual who is on PSMF as a category 1 dieter and does an hour of cardio? Can that person still hit the moo juice?

Nope.