|Cardio & weight training are not mutually exclusive | learn more!|
"This study totally contradicts my experience of fasted cardio. I've noticed that the best way for me to shred fat is to do fasted interval cardio, not fed one" (SuppVersity reader Päivi. March 24, 2014 | via Facebook).
"This study", in this case, refers to a soon-to-published paper from the University of Arkansas Päivi read about in a press release.
In the corresponding experiment the researchers from the Human Performance Laboratory tested the differential effects of (A) fasted cardio, (B) cardio after the ingestion of a high (45%) protein meal, and (C) cardio after the ingestion of a low (15%) protein meal on the total energy expenditure of ten active (defined as burning between 500 kcal/wk and 2000 kcal/wk) women with normal body weight. And what they found is ... well, when you think about it, it's less amazing than it may appear.
|Figure 1: Average metabolic rate (ml/kg/min) after the ingestion of high protein, low protein or no meal (fasted) and 40 min of cardio (5 min warm up, 30 min @60% VO2max, 5min cool down) in physically active young women (Binns. 2014)|
- 120g of delicious oatmeal, 20oz 2% milk and a slice of wheat bread with 9g of reduced-fat peanut butter (low protein meal), or
- 68g protein powder, 16oz of whole milk, 225g of Greek yogurt and 18g of reduced-fat peanut
butter (high protein meal)
- Binns, Ashley, Michelle Gray, and Ro Di Brezzo. "Thermic effect of food, exercise, and total energy expenditure in active females." Journal of Science and Medicine in Sport (2014).