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Carb Intake Tips to Optimize Performance (00:01:09)
- Consuming enough carbohydrates throughout the day is crucial for muscle glycogen restoration, optimal performance, recovery, and muscle growth.
- The timing of carbohydrate intake is less important compared to having enough carbohydrates overall.
- Pre-workout meals should be consumed 1-3 hours before training, while post-workout meals should be consumed as soon as possible after training.
- A post-workout meal with protein and carbohydrates is important for replenishing glycogen stores and promoting recovery.
- Carbohydrates should comprise approximately 50-60% of total daily calorie intake, with the remaining meals evenly distributed throughout the day.
- Avoid excessive carbs in the last meal of the evening to prevent sleep disturbances and digestive issues.
- Carbohydrates have an anti-catabolic effect, meaning they can help prevent muscle breakdown.
- Carbohydrates can help improve performance during resistance training, leading to increased muscle growth.
Anti-Catabolic Effect of Carbs (00:09:50)
- Carbohydrates have an anti-catabolic effect, helping to preserve muscle mass during intense training.
- Endurance athletes, who engage in frequent and prolonged training, require more protein than sedentary individuals due to the anti-catabolic effect of carbs.
- Consuming protein and carbohydrates together can mitigate muscle breakdown during long endurance sessions.
How Much Cortisol You Generate From a Workout Influences Gains (00:11:15)
- Carbohydrates blunt the cortisol response to training, promoting recovery and muscle growth.
- Insulin, stimulated by carbohydrate consumption, helps lower cortisol levels.
- Transient increases in cortisol during workouts are associated with better training adaptations, while chronic high cortisol levels can be detrimental.
- Post-workout carbohydrates facilitate psychological and physiological recovery, creating an optimal environment for muscle growth and repair.
Keto & Stress (00:13:49)
- Strict keto can lead to chronic stress.
- Consuming 50 grams of glucose after a workout can help reduce stress and improve sleep.
Keto vs Low Carb (00:14:27)
- There's a fine line between being in ketosis and being low carb.
- Low carb can feel like "metabolic purgatory" because the body is not producing ketones yet.
- Some people feel better on a full keto diet or a normal diet, while the boundary layer of low carb can feel uncomfortable.
- The first week of keto is typically difficult due to the transition period.
- Stretching out a keto diet for eight weeks can keep someone in the transition phase the entire time, making it feel like keto is not working.
- Replenishing glycogen reserves with 50-75 grams of carbs before a workout can prevent bonking 30 minutes into the workout.
Carbs for Sleep (00:15:30)
- Consuming a considerable amount of carbohydrates 1-2 hours before sleep can improve sleep quality for individuals on a hypocaloric diet.
- Carbohydrates before sleep can provide a parasympathetic state, promoting relaxation and sleep.
- For individuals not trying to lose weight, excessive carbohydrates before sleep can lead to disrupted sleep.
- A low-carb, high-protein meal before bed is recommended for individuals not trying to lose fat.
- Experiment with different carbohydrate intake in the evening to find the optimal amount for sleep.
Carbs & Muscle Growth (00:17:52)
- Protein is the priority for muscle building, but combining protein and carbohydrates has synergistic effects.
- Carbohydrates are anti-catabolic and parasympathetic, which means they help shuttle protein into the muscle machinery.
- A mixed diet of carbs plus protein is better for long-term muscle gain than a diet of almost exclusively protein.
- Carbohydrates have several other benefits, including potentiating training, improving sleep, and boosting mood.
