What To Eat After Cardio To Not Lose Muscle?
Fasted cardio has become popular among bodybuilders looking to lean down for competition day and celebrities wanting to look red carpet carved.
In theory, it sounds like a great idea — push through a hungry morning workout and you’ll be well on your way to burning fat all day!
But before you give yourself the green light to grab a dozen “well deserved” doughnuts, it’s important to understand whether fasted cardio is right for you and what foods will keep it working for you.
As a nutrition professional and experimenter of fasted cardio, I’m eager to ignite your hungry minds.
Losing weight and planning your weight loss requires a lot of attention that has to be paid to even the minute details. It is a tough path that demands dedication and will power.
However, losing weight also depends on your metabolism, hormonal balances, and some other conditions like thyroid, etc. One must make sure to consult a nutritionist before going for a rigorous weight loss program.
The best way to lose weight is by going on a well-balanced diet combined with cardio.
Cardio can lead to rapid weight loss and also help you maintain that body weight in a precise manner. Now, doing cardio and the diet after can influence your muscle mass ratio. It is important to lose fat but not muscle mass.
The abnormal deposition of fat is what causes us to become “obese”. Moreover, when you lose stubborn fat, you should make sure that you must not lose any muscle mass.
Instead, gain muscle mass to make your body look amazing like never before.
The build-up of muscle mass highly depends on the type of cardio you do and the diet you have hereafter the same.
Cardio can help in building muscle mass to small extents but including foods that are rich in protein help in incredible muscle gain.
The type of diet you must consider after cardio depends on the type of cardio you do on a daily basis. For example, if you do intense cardio ( 45-60 minutes) then the diet will be different in comparison with moderate cardio.
Here is what you must eat after cardio to not lose muscle mass:
After Intense cardio:
If you did intense cardio for more than an hour or even less, then make sure you eat something within 45-60 minutes to avoid losing muscle. You must invest in a protein-rich diet after intense cardio to gain muscle.
It is also important to note the last meal you had before going for the cardio.
For example, if you ate just two hours before doing an intense cardio workout, then you can have a small meal that is rich in protein and you will be good to go.
However, if you haven’t eaten anything in a long time, you must immediately go for carbohydrate and protein-rich meal.
After Moderate cardio:
If you went in for moderate cardio that lasts for 30-40 minutes, then the diet will be different as your calorie expenditure is low. After moderate cardio, make sure you drink at least 3-5 glasses of water to keep your body hydrated.
Do not immediately go for a sports drink or an energy drink. Drink water instead and have a small portion of your regular protein-rich meal.
Some of the meals/ protein-rich food items that will refuel your body and help in building muscle mass are :
- A banana protein shake
- A glass of chocolate milk
- Greek Yogurt with berries
- Tuna Salad/with whole wheat bread.
- Sardine lettuce wrap
You can also go for a well balanced protein-rich meal as per your diet. The only thing you should make sure is you have a protein-rich meal within 45-60 minutes of your workout.
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