Post Morning Fasted Cardio - What do I eat?

TheJenJen78

What should I eat after my morning fasted cardio session?

dougii

I like a bowl of cereal and an apple. Eat whatever you like.

sardelsa

Anything you feel like, whatever your next meal is.

quiksylver296

Food?

Serious answer: Nutrient timing is only important for elite athletes trying to get a 0.01% edge. For us regular mortals, it doesn't matter. Eat what you like, when you like.

NorthCascades

Breakfast!

TheJenJen78

I was thinking mini protein shake? Almond milk and a scoop of whey protein powder? I was just wondering if I should be eating something more specific to reap all of the benefits.

quiksylver296

TheJenJen78 wrote: »

I was thinking mini protein shake? Almond milk and a scoop of whey protein powder? I was just wondering if I should be eating something more specific to reap all of the benefits.

I just edited my answer above. I'll refer you there.

GiddyupTim

I am with the rest of the answerers. I have no idea.
I do know, however, that they used to talk about glycogen stores in muscles cells getting depleted by vigorous exercise and that you have about forty-five minute window during which you can help to replenish those stores. (After that the insulin system -- or something -- kicks in and the cells become more resistant to taking up what has been used up by the exercise.)
Anyway, according to this evidence, you need a balance of sugars and protein and chocolate milk has the exact balance you need.
You might want to explore that. I think I have most of it right. But I am not sure.

NorthCascades

TheJenJen78 wrote: »

I was thinking mini protein shake? Almond milk and a scoop of whey protein powder? I was just wondering if I should be eating something more specific to reap all of the benefits.

If you eat a balanced diet (including enough carbs), you've got what you need to reap the full benefit.

heybales

GiddyupTim wrote: »

I am with the rest of the answerers. I have no idea.
I do know, however, that they used to talk about glycogen stores in muscles cells getting depleted by vigorous exercise and that you have about forty-five minute window during which you can help to replenish those stores. (After that the insulin system -- or something -- kicks in and the cells become more resistant to taking up what has been used up by the exercise.)
Anyway, according to this evidence, you need a balance of sugars and protein and chocolate milk has the exact balance you need.
You might want to explore that. I think I have most of it right. But I am not sure.

Your insulin going up to shuttle eaten carbs to glycogen stores isn't raised from the exercise - but from your next meal with carbs.

So eat whenever after your workout - same effect.

As to the study that showed the ratio of macro's that provided benefit to endurance cardio when doing it again the next day to help repair and increase uptake - choco milk was close but not the exact ratio.
And unless you just did endurance cardio to exhaustion and doing it again tomorrow - doesn't matter.

You may even have 2 meals before your next workout, both with carbs - so more than covered.
The effect seen in the study was partitioning to muscle stores or liver stores majority. Right after, slightly more to muscles.
But eat enough carbs prior to next workout like mere mortals - you'll get them all refilled no problem.
Well, unless your deficit is too steep and/or carb intake is too low.

pondee629

TheJenJen78 wrote: »

What should I eat after my morning fasted cardio session?

What do you like? What would you have for breakfast without the cardio session? Anything enjoyable, nutritious that will keep you at your calorie count whether you're trying to maintain, gain or lose.

sijomial

TheJenJen78 wrote: »

I was thinking mini protein shake? Almond milk and a scoop of whey protein powder? I was just wondering if I should be eating something more specific to reap all of the benefits.

That would seem perhaps a slightly odd choice but it's not really clear what your exercise is (was it easy, strenuous, short or long duration?), why you are doing it fasted? What benefits you think that will give you?

Assuming (big assumption...) your fasted cardio session burned a load of carbs it would on the face of it make more sense to replenish your carb stores, especially if you are training again the same day. Chuck a load of granola in your protein shake perhaps?

Maybe you should specify what your particular exercise goals are?

BrianSharpe

If you're thinking in terms of recovery conventional wisdom (I'm not sure there's any hard science behind this) suggests that eating something that has a 4:1 ration of carbs to protein is an effective way of replenishing glycogen store hence the popularity of chocolate milk as a recovery drink.

But I'm with sijomial in that we need more information to really give you useful feedback.

Chieflrg

TheJenJen78 wrote: »

I was thinking mini protein shake? Almond milk and a scoop of whey protein powder? I was just wondering if I should be eating something more specific to reap all of the benefits.

Its reasonable to have a protein shake which includes adequate EAAs. I might suggest soaking some steel oats in it while you perform your cardioto give you more balanced meal.

DancingMoosie

I do fasted cardio every morning. I usually follow it with a shower and then coffee. I eat something after having a little coffee. It just depends what I'm in the mood for. Yogurt, nuts, fruit, egg whites, bar, etc. I didn't know there was something specific to eat to reap the benefits of my cardio.

TheJenJen78

Thanks everyone for your input! @sijomial My exercise goals right now are to drop weight. I wake up at 5:00am and do 45 minutes of elliptical in a fasted state. This morning I had the "mini shake" and it seemed OK. I usually don't eat until I get into the office around 8:00am - 9:00am and that's when I will have my usual Frozen Fruit, Almond Milk and 2 scoops of Protein Powder Shake.

heybales

So exercise is just about burning more calories, so that when you eat less than you burn it total - you get to eat more than if you did no exercise.

In which case there is no benefit to a window and fueling that might be useful to daily endurance athletes.
Your normal meals have you covered.
The fasted/non-fasted, feeding early or later - has no bearing on your goals of weight loss.

Enjoy whatever and whenever the next meal is as long as it helps you keep to your plan.

quiksylver296

TheJenJen78 wrote: »

Thanks everyone for your input! @sijomial My exercise goals right now are to drop weight. I wake up at 5:00am and do 45 minutes of elliptical in a fasted state. This morning I had the "mini shake" and it seemed OK. I usually don't eat until I get into the office around 8:00am - 9:00am and that's when I will have my usual Frozen Fruit, Almond Milk and 2 scoops of Protein Powder Shake.

Are you hungry after the gym? If yes, then eat (or drink). If not, then you're just wasting calories IMO.

I'm up at 3:15, at the gym by 4:00, and I don't eat/drink anything but black coffee until about 9:30 or 10:00.

lorrpb

Remember to rehydrate.

pierinifitness

I have recent and ongoing experience training fasted so my comment is based my experience.

Unless you desire some calories after that workout, you would be fine waiting until you eat at work. It’s not that long after your workout.

But, if you’d like a post-workout treat, that’s OK too.

Manage your daily calories in relation to your goals is all that matters.

aokoye

Eat what you would regularly eat for breakfast. I say while waiting for two bialys after fasted not especially intense (but rather technical) cardio

Chieflrg

DancingMoosie wrote: »

I do fasted cardio every morning. I usually follow it with a shower and then coffee. I eat something after having a little coffee. It just depends what I'm in the mood for. Yogurt, nuts, fruit, egg whites, bar, etc. I didn't know there was something specific to eat to reap the benefits of my cardio.

There is a wide variety of cardio activities that can include some form or intensity of resistance training such as rowing, cycling, sled work, hill sprint repeats, etc...most benefits if any will come from well balanced meal when needed.

sijomial

TheJenJen78 wrote: »

Thanks everyone for your input! @sijomial My exercise goals right now are to drop weight. I wake up at 5:00am and do 45 minutes of elliptical in a fasted state. This morning I had the "mini shake" and it seemed OK. I usually don't eat until I get into the office around 8:00am - 9:00am and that's when I will have my usual Frozen Fruit, Almond Milk and 2 scoops of Protein Powder Shake.

If exercise is only about weight loss for you then eat (or wait to eat) whatever fits in your daily/weekly calorie allowance and allows you to adhere to your nutrition goals.

If you aren't eating back exercise calories then I hope you realise the calorie goal given by MyFitnessPal assumes that you would add them to your daily base calorie goal so you would be undercutting your calorie allowance.

TrishSeren

TheJenJen78 wrote: »

Thanks everyone for your input! @sijomial My exercise goals right now are to drop weight. I wake up at 5:00am and do 45 minutes of elliptical in a fasted state. This morning I had the "mini shake" and it seemed OK. I usually don't eat until I get into the office around 8:00am - 9:00am and that's when I will have my usual Frozen Fruit, Almond Milk and 2 scoops of Protein Powder Shake.

Just checking here that you do know that fasted cardio has no additional benefits? I personally exercise fasted because I don't like eating at 5am (and you may be the same) but you don't have to work out on an empty stomach.

Also, I eat about two hours after I finish at the gym (because of my morning routine) I eat an egg and toast and a cup of tea