Fact or fiction?

Expatmommy79

Is it true you shouldn't eat immediately after a workout to maximize burn?

usmcmp

It's irrelevant. They are talking about burning more fat, but it doesn't matter if you are burning fat or glycogen at any given moment. Total energy balance dictates the use of fat stores.

Stoshew71

Burning fat is a product of your daily energy consumption in calories verses the amount of calories you eat in that same day. How you burn during the workout is irrelevant as @usmcmp already said.

Eating just before a workout will maximize the energy available (blood glucose). So your body will maximize the efficiency of energy consumption. It's more efficient to burn available glucose (either stored muscle glycogen or blood glucose) so you can have a more intense workout. But slower intensity longer workouts will utilize fatty acids released from andipose. But in the end, if you burn 500 calories, it doesn't matter if it came from an intense HIIT workout or a slow long run. How you eat afterwards and for the rest of the day will dictate how much fat you burn.

BTW, you burn the most fat in when you sleep for 8 hours than throughout the rest of the day.

100df

Stoshew71 wrote: »

How you eat afterwards and for the rest of the day will dictate how much fat you burn.

Do you mean if you eat at a deficit or do you mean specifically, like protein and/or carbs?

I have kind of given up the thought of burning calories. The exercise I'm willing to do doesn't really burn many. What I do earn I figure is padding for logging errors. It's improved since I've started but not by much. The more I exercise though, the better I feel so doing it for that.

usmcmp

susan100df wrote: »

Stoshew71 wrote: »

How you eat afterwards and for the rest of the day will dictate how much fat you burn.

Do you mean if you eat at a deficit or do you mean specifically, like protein and/or carbs?

I have kind of given up the thought of burning calories. The exercise I'm willing to do doesn't really burn many. What I do earn I figure is padding for logging errors. It's improved since I've started but not by much. The more I exercise though, the better I feel so doing it for that.

The deficit is important for weight loss. Protein is important for lean mass retention. Resistance training (body weight or lifting) is also important for lean mass retention.

Stoshew71

susan100df wrote: »

Stoshew71 wrote: »

How you eat afterwards and for the rest of the day will dictate how much fat you burn.

Do you mean if you eat at a deficit or do you mean specifically, like protein and/or carbs?

I have kind of given up the thought of burning calories. The exercise I'm willing to do doesn't really burn many. What I do earn I figure is padding for logging errors. It's improved since I've started but not by much. The more I exercise though, the better I feel so doing it for that.

I was meaning more towards eating at a calorie deficit. However, eating more protein is a good thing. Many studies and literature out there that lack of protein promotes hunger. Protein takes longer to digest, which makes you feel fuller longer. Carbs, especially high glycemic ones flood the blood with glucose causing spikes. Insulin spikes as a result to lower the spike in blood glucose which can promote fat gain. You get hungrier faster, which causes you to take in more calories instead of using the fat stored.

100df

Thank you. I thought that the deficit was key, just making sure I was understanding. Protein definitely helps me eat at a deficit as I don't get as hungry.

Expatmommy79

Thanks. I normally have a coffee before my morning walk and then IF till about 11. It's after my 4pm workout that I'm starving and sometimes feel guilty for eating afterwards.... But no more!

I will continue IF for the morning and have my shake after, and eat my dinner early after afternoon session when I am hungry.

Stoshew71

Expatmommy79 wrote: »

Thanks. I normally have a coffee before my morning walk and then IF till about 11. It's after my 4pm workout that I'm starving and sometimes feel guilty for eating afterwards.... But no more!

I will continue IF for the morning and have my shake after, and eat my dinner early after afternoon session when I am hungry.

Eating after a workout is VERY important to begin the recovery process.

You used stored muscle glycogen to fuel your workout and you put a strain on your muscles.
Repair begins immediately after you stop working out. 3-4 grams of carbs for every 1 g of protein immediately after you stop working out (like within 30 minutes) is VERY important. You will only need about 10-20 g of protein. So that's between 30-80 grams of carbs (depending on the intensity and length of your workout).

If you deprive yourself of this "recovery meal", then your body will make you feel more hungry than you need to feel throughout the remainder of the day. That means the next time you eat, you will have a greater chance of over eating.

Sam_I_Am77

It doesn't matter much. What matters most for weight loss is that you're expending more calories then you're consuming in a healthy manner.