Post-Exercise Oxygen Consumption (EPOC) Research

[Herbertysnilm]

This is why steady-state cardio is less efficient for fat loss in the long term compared to heavy lifting. The EPOC on LISS is negligible.

[SlavPower]

True, but LISS allows for more total weekly caloric expenditure because it doesn't tax the CNS as much. It's a balancing act.

[MedellinMuscle]

Has anyone looked into Tabata protocols vs. Traditional Hypertrophy sets regarding EPOC duration?

[Peterdyday]

Tabata wins on a "per minute" basis, but you can only sustain it for 4-20 minutes. A 60-minute heavy session still clears it on total volume.

[CoachIronwell]

Interesting. What about nutrient timing? Does consuming a bolus of carbs immediately post-workout blunt the EPOC response?

[Herbertysnilm]

Actually, the Thermic Effect of Food (TEF) would likely be additive to EPOC. Digesting that bolus requires even more oxygen.

[SlavPower]

I’d be careful with that assumption. High insulin might shift the body away from lipid oxidation which is a primary part of the EPOC phase.

[MedellinMuscle]

@BioHacker92 correct. Most EPOC is fueled by fatty acid oxidation. Spiking insulin might put a ceiling on that metabolic advantage.

[Peterdyday]

This is a great argument for waiting 30-60 mins post-lifting before hitting the intra/post workout carbs.

[CoachIronwell]

I think the difference is marginal. Adherence to total macros still trumps the 2-3% difference in fat oxidation from EPOC timing.