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2003/10/15, 11:55 AM
Yesterday i went to the gym and did legs as usual, then after the workout i went for my run, I do about 4 miles or so, i did squats, calf raises, and such, my legs were pretty tired when i left, i drank my protein shake, then i went for my run, i think i might have made it a mile and 1/2 then my legs were done, i had to stop running, then i would start again, and then have to stop. When i do legs, should i not run after that? Also after my workouts i usually have a protein shake, then run b/c i hear your supposed to have a shake right after your workout...but would it be ok if i had it after the run?? I find that if i drink the shake before i run, i have some refulx, but i feel if i have the shake too late, its kinda pointless to even have it.
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2003/10/15, 02:17 PM
The advice I got here was not to do cardio, or running in your case, on legs day. It is like overtraining your legs and not beneficial. I even had a better workout when I took the cardio out of the day BEFORE legs. As far as your post-workout shake goes, if you are doing cardio immediately after your workout, as part of your workout then wait and have it when you are all done. If there is a lapse of time between the two, then have your shake right after your workout, before you go do cardio. For example, I do cardio at the little workout room at our complex so if I finish my workout at the public gym and go home for more than 15 minutes I have my shake and then wait 30-60 minutes before doing cardio. If I go straight from my workout to do my cardio then I have it after cardio.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/10/15, 07:33 PM
As az. said it is contradictory to do cardio after a leg workout. Primarily due to both an abundance of micro trauma in the muscle fibers & CNS fatique. As far as the post workout shake here is how it works, protien & carbs are meant to replenish glycogen & boost nitrogen levels in order to facilitate recovery therefore the shake should be taken when completely finished. However there is the problem of a lack of energy substates & muscle tissue breakdown when workouts are prolonged for long periods of time. Research indicates a good method to avoid the loss of lean tissue associated with performing cardio after a workout is to take 5-10 grams each(depending on bodyweight) of BCAA's & L-glutamine. BCAA's are the primary source of energy derived from protein, & L-gluteamine levels drop drastically during long bouts of training. In addition whole foods or drinks require digestion therefore delaying the availibility of the nutrients not to mention the problem of proper blood flow to facilitate digestion associated with exercise. Hope this helps.
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\\\\\"Education is the progressive discovery of our own ignorance\\\\"
Patrick L.
ISSA-CFT
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2003/10/15, 07:33 PM
As az. said it is contradictory to do cardio after a leg workout. Primarily due to both an abundance of micro trauma in the muscle fibers & CNS fatique. As far as the post workout shake here is how it works, protien & carbs are meant to replenish glycogen & boost nitrogen levels in order to facilitate recovery therefore the shake should be taken when completely finished. However there is the problem of a lack of energy substates & muscle tissue breakdown when workouts are prolonged for long periods of time. Research indicates a good method to avoid the loss of lean tissue associated with performing cardio after a workout is to take 5-10 grams each(depending on bodyweight) of BCAA's & L-glutamine. BCAA's are the primary source of energy derived from protein, & L-gluteamine levels drop drastically during long bouts of training. In addition whole foods or drinks require digestion therefore delaying the availibility of the nutrients not to mention the problem of proper blood flow to facilitate digestion associated with exercise. Hope this helps.
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\\\\\"Education is the progressive discovery of our own ignorance\\\\"
Patrick L.
ISSA-CFT
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