You are not a morning person, and you hate the idea of first beating the cardio after waking. Honestly, that's fine – the early bird may not get the worm when it comes to cardio.
Fasted Cardio has become very popular among bodybuilders and other rivals as well as among those who simply want to lose weight. Yes, there is evidence that you can burn fat by doing moderate cardiovascular workouts if your glycogen levels are low in the morning, but this does not necessarily mean you burn more fat in the long term.
Some of the allegations about fasted cardio were debunked, but now we have the strong voice of Darryn Willoughby, Ph.D., to underline the point. There's nothing wrong with taking your lined cardio and adjusting it as your schedule allows ̵
Willoughby is a professor of exercise and nutritional biochemistry at Baylor University in Texas and he's here to tell you why you should skip fast cardio – and that you can not leave science behind.
. 1 Fasting cardio is no better for fat burning
Fasting cardio has been shown to degrade triglycerides in fatty acids as a fuel; However, studies have also shown that the use of this fuel is not better than with cardio cardio, not so much that over time results in greater fat loss.
2. It's hard on your body
A quick cardio is usually done first thing in the morning after one night overnight. Most people wake up in a catabolic state, which means that the body breaks down protein as fuel rather than fat. So you train hard when you are already losing muscle in the fastest state, which brings us to the end point.
. 3 Cardio with protein is better
Instead of exercising, if you have fasted completely, you should consider taking protein before the morning cardio. Since you are already catabolic, you feed your muscles with protein. Give them amino acids so that they can sustain muscle protein synthesis throughout the heart rather than building more muscle. Willoughby recommends a relatively small amount, such as 10-20 grams.
Want to know more about the science behind healthy eating? Take a look at Foundations of Fitness Nutrition, one of over 50 expert designed fitness plans from Bodybuilding.com All Access.