T Nation

question for all the Lonnie cardio followers...


#1

When you do the Lonnie style cardio (45 minutes of walking at an incline) seperately from lifting, what nutrition do you follow it up with? P+C, Grow!, half a serving of Surge (which is what I think it should be followed with)? What do you all think?


#2

I don't ever push it to 45 minutes but for myself, if this is done first thing in the morning, my first meal of the day is protein/carbs. Usually liquid protein and oatmeal to be precise.

I don't find it necessary to go protein/fat (unless you're keto) to 'prolong the fat burning'. It's just not that simple.

Other people do follow this up with protein/fat meals and have their reasons for doing so.

Terry will probably chime in and give a great answer here, since this is how she does her cardio as well.


#3

Oh, dear, my reputation exceeds me -- er, precedes me! (grin)

Brent, I'd recommend saving Surge for weight lifting sessions and not moderate- or low-intensity cardio sessions. Even HIIT, if it's short and sweet doesn't need the type of PWO nutrition that Surge has to offer.

I DO recommend Surge for marathon runners, and it has a strong following on some of the runner/sprinter forums. Marthon runners have definite recovery issues, high cortisol levels generated by excessive/extended exercise and definitely need to maximize the refilling of glycogen stores.

In answer to your question, argument can be made for either. A while back Joel Marion posted some studies that proved that substrate utilization during exercise wasn't affected by the meal prior to exercise. Do a search on "Joel Marion substrate," without the quotes of course, and click on the "Coffee before fasted-state cardio?" thread and come to your own conclusions.

Even though I currently follow my fasted-state cardio with a P+F meal, my research shows that post-exercise (i.e., post-cardio in this case), your skeletal-muscle insulin sensitivity is at an all-time high. Post-cardio and PWO are IDEAL times to take in carbs (including fruit).

So have I stirred things up well enough that you're TOTALLY undecided? (grin)


#4

Substrate utilization is unaffected by the preceeding meal provided the bout of exercise is of sufficient intensity.


#5

Intensity should be the determinent.

As you specifically asked about low intensity I think you can get away with P&F, this would certainly be ok if 30mins or less. That said I think 45 mins is pushing the envelope and a P&C meal may be a better choice certainly if using moderate to higher workload.

It also depends upon what your plan is for the rest of the day.

OMG, did I actually commit to anything?


#6

thanks for the replies