Carbohydrates before or after cardio for the best result?
There is a study that compared eating a low-carbohydrate meal 30 minutes before practicing cardio (LC: 392 kcal @ 15% carbohydrate, 68% fat, and 18% protein) with a low-fat meal (LF: 396 kcal @ 78% carbohydrate, 7% fat, and 15% protein) was measured:
- Free fatty acids
- Triglycerides or harmful fats
- Insulin
- Glucose
Finally, scientists determined that a low-carb diet resulted in a higher oxidation of body fat as an energy source rather than carbohydrates.
It does not only apply to a 30-minute workout, but there is a study that tested a 4-minute high-strength cardio HIIT and came to the same conclusion.
The advice from these studies is to eat a protein-rich, low-fat, low-carb meal before Cardio exercise to ensure the best possible outcome.
But my opinion in the end is that there is no difference in the long run whether you took carbohydrates before or after cardio or not at all.
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