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Re: EPOC Research
Posted: Tue Sep 24, 2024 6:52 am
by 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.
Re: EPOC Research
Posted: Tue Sep 24, 2024 9:52 am
by 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.
Re: EPOC Research
Posted: Tue Sep 24, 2024 12:52 pm
by MedellinMuscle
Has anyone looked into Tabata protocols vs. Traditional Hypertrophy sets regarding EPOC duration?
Re: EPOC Research
Posted: Tue Sep 24, 2024 3:52 pm
by 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.
Re: EPOC Research
Posted: Tue Sep 24, 2024 6:52 pm
by CoachIronwell
Interesting. What about nutrient timing? Does consuming a bolus of carbs immediately post-workout blunt the EPOC response?
Re: EPOC Research
Posted: Tue Sep 24, 2024 9:52 pm
by Herbertysnilm
Actually, the Thermic Effect of Food (TEF) would likely be additive to EPOC. Digesting that bolus requires even more oxygen.
Re: EPOC Research
Posted: Wed Sep 25, 2024 1:12 am
by 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.
Re: EPOC Research
Posted: Wed Sep 25, 2024 3:59 am
by MedellinMuscle
@BioHacker92 correct. Most EPOC is fueled by fatty acid oxidation. Spiking insulin might put a ceiling on that metabolic advantage.
Re: EPOC Research
Posted: Wed Sep 25, 2024 8:09 am
by Peterdyday
This is a great argument for waiting 30-60 mins post-lifting before hitting the intra/post workout carbs.
Re: EPOC Research
Posted: Wed Sep 25, 2024 12:19 pm
by CoachIronwell
I think the difference is marginal. Adherence to total macros still trumps the 2-3% difference in fat oxidation from EPOC timing.