Cardio during bodybuilding

A recurring question for bodybuilders and strength athletes is whether cardio during training is beneficial for muscle growth. The problem many fear is that cardio is often associated with muscle loss, which can minimize hard-earned progress.

To be clear, cardio generally doesn't have such a negative impact on muscle growth. However, there are things you should keep in mind if you want to maximize the benefits of cardio in your bodybuilding or strength training routine.

1. Cardio before or after strength training

If you would like to incorporate cardio (like jogging or speed biking) into your morning fitness routine, you should decide which part of your body you plan to train that same day.

For example, if you plan to train your legs on the same day, there should be a buffer of 4 to 8 hours between the two workouts so that your body has enough time to regenerate.

The same applies if you plan to fit your cardio session in later in the day.

2. Cardio directly before or after strength training

If you plan to do your cardio session directly before your strength training, you should keep the intensity and duration (approximately 20-30 minutes) low, as otherwise too much energy will be used up in the form of glycogen. This would cause you to fatigue before the actual workout and reduce your performance during strength training.

If you do cardio directly after strength training, keep in mind that your muscles now need to be supplied with sufficient protein to contribute to their recovery and thus muscle growth.

Therefore, consume a protein shake immediately after a workout, either before or during cardio, and ensure you stay hydrated. However, keep the intensity and duration of your cardio session low, so the shake doesn't serve as a source of energy. Ideally, plan for about 20-30 minutes of cardio time.

If you decide to skip the protein shake, keep in mind that the higher the intensity and the longer the cardio, the more energy your body needs to continue. Therefore, when carbohydrate stores are depleted, your body will typically turn to structural protein, i.e., muscle.

Cardio can therefore easily be pursued during bodybuilding or strength training. However, you should keep a few important points in mind, such as allowing time for recovery and fueling muscles after a workout, to ensure the best possible progress in your fitness.