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Casein at Night, Morning Fasted Cardio

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[quote]ahos32 wrote:
If I were to take casein the night before (around 11pm) and wake up the next day (7-8am) to do non-panting morning cardio, would I have been in a fasted state with low insulin levels?[/quote]
Having protein before bed is a classic tip for muscle preservation, especially when dieting.

Doing morning cardio is a classic tip for increased fat loss.

These two ideas can definitely be used together, and I’m confident that many people have done that with great success. Worrying about insulin levels 8 or 9 hours after after eating is a non-issue.

What’s your current height, weight, and general bodyfat condition (pudgy, average, kinda-lean, ripped)?

What does the rest of your training and nutrition look like?

[quote]Chris Colucci wrote:

[quote]ahos32 wrote:
If I were to take casein the night before (around 11pm) and wake up the next day (7-8am) to do non-panting morning cardio, would I have been in a fasted state with low insulin levels?[/quote]
Having protein before bed is a classic tip for muscle preservation, especially when dieting.

Doing morning cardio is a classic tip for increased fat loss.

These two ideas can definitely be used together, and I’m confident that many people have done that with great success. Worrying about insulin levels 8 or 9 hours after after eating is a non-issue.

What’s your current height, weight, and general bodyfat condition (pudgy, average, kinda-lean, ripped)?

What does the rest of your training and nutrition look like?[/quote]

I’m currently at 206lbs, 5’9" at around 20% BF (probably a gross estimation of BF). Once I make some money I’ll get my BF checked by a BodPod. I’m currently eating around 225gP/50gC/100gF. All the carbs are PWO. I “cheat” once a week. I’ve actually gained 2 pounds from last week, but lost an inch around the waist.

I’m currently training using my own variation (even though you shouldn’t) of 5/3/1 combined with “cardio/grip” training days (battling ropes, farmer’s walks, grenade ball curls, and sprints).

So I shouldn’t be concerned with insulin levels after all. It just so happen to occurr to me today that casein is a slow digesting protein which takes about 6-7 hours to completely digest and absorb. That’s why I asked if during that time period, would casein spike insulin levels throughout the night. Thanks for the help.

[quote]ahos32 wrote:
I’m currently at 206lbs, 5’9" at around 20% BF (probably a gross estimation of BF). Once I make some money I’ll get my BF checked by a BodPod.[/quote]
Knowing your “exact” bodyfat percentage is really unnecessary. Tracking progress via performance in the gym, measurements, photos, and how clothes are fitting give much more practical and realistic input.

If you’re seeing the results you’re after, stick with what you’re doing.

But as food for thought (har-dee-har-har), if you think you reach a plateau or if progress slows down, you might want to consider bumping carbs up a bit and dropping protein a bit to compensate/keep total calories about the same:


The slightly higher carbs will allow more intense workouts, which will be even more productive in the big picture.

Cool. 5/3/1 and consistent cardio/conditioning is a solid plan.

Yep, casein digests slowly enough that it’s not a big deal. And even if it didn’t, fasted cardio is still an effective technique.

[quote]Chris Colucci wrote:

[quote]ahos32 wrote:
I’m currently at 206lbs, 5’9" at around 20% BF (probably a gross estimation of BF). Once I make some money I’ll get my BF checked by a BodPod.[/quote]
Knowing your “exact” bodyfat percentage is really unnecessary. Tracking progress via performance in the gym, measurements, photos, and how clothes are fitting give much more practical and realistic input.

If you’re seeing the results you’re after, stick with what you’re doing.

But as food for thought (har-dee-har-har), if you think you reach a plateau or if progress slows down, you might want to consider bumping carbs up a bit and dropping protein a bit to compensate/keep total calories about the same:


The slightly higher carbs will allow more intense workouts, which will be even more productive in the big picture.

Cool. 5/3/1 and consistent cardio/conditioning is a solid plan.

Yep, casein digests slowly enough that it’s not a big deal. And even if it didn’t, fasted cardio is still an effective technique.[/quote]

Yep, I’ve read that article and had that in my arsenal once I hit a plateau. I think I should really start a log. I appreciate your help Mr. Colucci, thanks.