PWO Question

[Scrumhalf]

I have been trying to keep my lifting and cardio on separate days, but due to various family commitments, I have concluded that my best option is to do my cardio after lifting. Of course, my goal was to achieve the best cardio workout in the best amount of time, so I have been spending a lot of time reading up the old HIIT threads in SM. I have especially found articles by ski and YJ respectively in the following threads to be useful.

http://www.superiormuscle.com/vbulle...highlight=hiit

http://www.superiormuscle.com/vbulle...highlight=hiit

When I am just lifting, I would consume a PWO shake with whey protein and carbs right after my workout, followed by a meal of vegetables and brown rice within about 1/2 hour of leaving the gym.

Now that I am considering cardio after my lifting, how should I structure my PWO intake? Should I go from lifting to cardio with no intake inbetween and take my protein/carb shake AFTER the cardio, or should I have the shake between the lifting and the cardio?

The posting by ski in the first thread makes a compelling argument about the efficacy of cardio in a glycogen-depleted state because it will draw fat as fuel. So, this suggests that I should only replenish the glycogen stores AFTER the cardio workout. However, will not taking in protein right after lifting affect my muscle loss?

Suggestions or advice is greatly appreciated...

[psyko1]

i think you got up to 30-40 minutes after a workout to get your protein in. just wait till after cardio.

[iridiumblue]

I have also read in different health and fitness magazines that there is a 45min. window to intake protein after a workout. I like to do HIIT for about 20mins. after my workout. Then I have my protein shake.

F.Y.I.

5 min warmup
30 sec HI
1 min LI
45 sec HI
1 min LI
60 sec HI
1 min LI
90 sec HI
1 min LI
60 sec HI
1 min LI
45 sec HI
1 min LI
30 sec HI
5 min cool down