Problems w/ Low Carb Diets & Exercise: Carb Cycling Explained

Рет қаралды 122,106

Күн бұрын

Let's discuss more about personalizing carbohydrate intake based upon your goals, health history and training status.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance.
1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit.
2:04 Carbohydrate intake should match carbohydrate demand of training or competition.
3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy.
5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions.
5:39 Untrained athletes may get increased benefit from training in a low glycogen state.
6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations.
10:34 Energy deficit has suppressive effects on hormone production.
13:14 The more trained you are, the more fat you oxidize.
14:19 Prioritize exercise intensity over sticking to dogma.
14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized.
17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition.
19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them.
19:49 The amount of muscle you have impacts how many carbs you should be consuming.

Пікірлер: 591

@amypelino5901 Жыл бұрын

I don’t need many carbs. I’m not an athlete but I like to stay in shape and carbs make it harder. I can’t start eating sweet tasting keto snack stuff either because it gives me cravings for unhealthy things. Keeping things simple is the way for me.

@saltrock9642 Жыл бұрын

Same with me. I did use to eat a banana before a workout but went back to eating nothing and I do powerlifting. I’m just not comfortable with anything in my belly while lifting heavy weights.

@GotFaculty Жыл бұрын

@@saltrock9642 you tried eating the banana 30 mins or an hour before? Or watermelon or orange? I love an orange before, feel so hydrated and it digests super quick :)

@klw3786 Жыл бұрын

Agree totally...never listen to a "study" if what you are doing is working and you like it

@blackbrownsugar Жыл бұрын

The ingredient in the snacks cause craving

@mediagrab Жыл бұрын

if your going to crave, get a high quality protein for snack

@mynock250 Жыл бұрын

Im a runner (Paris in March) and cyclist, I perform very bad on no carbs when it comes to cardio performance. Keto has changed my life for the better, but I eat my carbs (low carbs) before my runs it helps. I cant run in a fasted state effectively. FYI I have very low body fat.

@belgian_groenendael Жыл бұрын

I found the same and I couldn't work it out. I think the youtube keto community is grossly down playing how long it takes to get *really* fat adapted. It took me about 18 months. By then, I worked out to eat carbs on long runs, not fat. Been on Keto 4 1/2 years now. Love it.

@nataschadevreede Жыл бұрын

Yeb same here! Much beter runs not fasted, but strength training fasted is fine. On long runs I eat more carbs then I usually do, because most of the week I don’t eat carbs because of gluten and my weight.

@pilatesyogataichifit Жыл бұрын

Yes I can see why. The only issue I have is that my gut cannot take food before exercise.

@rafaelacosta5724 Жыл бұрын

@@belgian_groenendael you can adapt very quickly to not depend on carbs. However, sports-specific adaptations isn't typically addressed by the ketogenic community as the cognitive and weight benefits are more commonly sought-after. If it took you 18 months assuming strict adherence, you're likely to have had underlying health issues. Regarding explosive exercises, the adaptations seem to take years although the energy output should theorically be higher, although the initial performance is significantly lower.

@MrKanti-yy5ux Жыл бұрын

@@pilatesyogataichifit it might sound silly, but this is where the old bodybuilding trick of eating candy as a pre-workout could be pretty beneficial. If you go for something dextrose based (regular corn syrup, not high-fructose) like gummi bears/worms, they're easily digestible and is already mostly glucose so it doesn't need to be converted, meaning you get a very quick energy boost to use for a workout right away without a full stomach. I found that 5-10 gummi bears about 30 minutes before intense jiu-jitsu sessions helped me a lot.

@aprilf3243 Жыл бұрын

I can't be the only person who feels nauseous if I do an intense workout with food in my stomach. A hike or something would be fine with food, but anything else I do fasted.

@brucehelppie6119 Жыл бұрын

that's been my experience...

@jellybeanvinkler4878 Жыл бұрын

I was thinking the same thing while reading all these comments. I have tried a light meal as much as 4 hours before practice. 🤢 But the sport I participate in involves a lot of core, hinging at the waist. I am keto adapted though, and have never felt like I am depleted of energy. My sport does not involve endless endurance, though. More like a sprint, drawing constant power for only 10-12 min at the longest.

@elijahedwards6571 Жыл бұрын

Probably has something do with type of exercise.

@GabrielsGalaxy Жыл бұрын

i, ironically, feel the opposite!

@Ajax-wo3gt Жыл бұрын

Yeah I need at least 45 minutes of digestion before going to the gym.

@danieldelanoche2015 Жыл бұрын

The MOST important part of this video is in the beginning when you pointed out that even in the area of nutrition, people can become dogmatic and tribalistic, and that the important thing is not to become emotionally attached to our current understanding of nutrition, but to be open to recontextualizing our ideas, even to the point of being willing to really change our minds about things. That, in my opinion, speaks to your true impact on the nutrition/fitness community, Mike. Thank you.

@LittleRadicalThinker Жыл бұрын

It’s impossible to not dogmatic in nutrition because there are “healthy” high carb eaters, and green has been linked to nature and health and peace and positive things. It’s just human nature, by unfortunately misled all of us for several decades. Same dogmatic things are in healthcare/medicine.

@GreySectoid Жыл бұрын

No that isn't the most important.

@massimo7219 Жыл бұрын

“Carbs must be earned. The leaner you are, the better you are at handling carbs.” - Charles Poliquin It works people trust me. First get lean, then reintroduce carbs into your diet.

@eunshilpark Жыл бұрын

Yep. True. Lost 20kg. Then reintroduced higher carb count. Works like a charm!

@laurenlouise12 Жыл бұрын

That’s exactly how I feel and have experienced. Thank you for posting this!

@katmac8365 Жыл бұрын

Thank you!

@FrightF Жыл бұрын

That dowsnt work for fat skinny at all

@offensivearch Жыл бұрын

Carbs don't need to be "earned". The problem is you are insulin resistant. If you are insulin sensitive and have proper glucose metabolism you don't have to worry about the carb quantity you are eating vs how much you are exercising. The problem these days is almost everyone is insulin resistant for a number of reasons.

@alphacause Жыл бұрын

As with everything, context matters. This is one of the things I love about your channel Mike. You really make a concerted effort to emphasize context when choosing a dietary intervention, and you never devolve into the dogmatism that seems to plague so many health and fitness influencers - individuals who are unwavering mouthpieces for one dietary paradigm to the exclusion of all others at all times. Regardless of how well a particular dietary modality works for you - whether it is low carb, keto, high carb, vegan, carnivore, CICO, etc. - realize that a change in context may warrant a change in diet. As with many things in life, what is optimal is situational. Being prepared to adapt and change as the circumstances demand is the only way to ensure success.

@stephenblum1078 Жыл бұрын

Happiness is adapting to your environment

@buttercup3ish Жыл бұрын

drake..perfectly said..thank you

@ohsweetmystery Жыл бұрын

I like that you give room for individuals to shape their own diets and lifestyles based on nutrition information and personal factors. We are all different and have different goals.

@wendywertz8828 Жыл бұрын

Keto / and then carnivore tanked my hormones and screwed my adrenals and yes I ate plenty of fat and had my electrolytes! It’s not best for everyone! I stopped and started eating more carbs but still in low carb range 50-100 g a day depending on how much I’m exercising. Thank you Mike for this common sense approach !

@Divinia93 Жыл бұрын

Did you consume any stimulants like caffeine ?

@absolve4024 Жыл бұрын

How was your gut during keto? And when bringing carbs back do you have weight gain like fats and water in your legs? I want a light easy body but can’t seem to let go of fat in my lower body , and carbs for sure just cause edema.

@tserevenad Жыл бұрын

50-100 remains very low. So yes perhaps timing intake to prior and/or during activity which also aids to blunt the subsequent glucose spiking.

@bossdog1480 Жыл бұрын

@@absolve4024 What are your salt and sugar levels?

@Roman-nu1om Жыл бұрын

A low carb diet stresses the adrenals as the body raises Cortisol to stabilize blood sugar which is highly volatile in the first weeks due to low fat adaption. If you drink coffee on top of that (which depletes electrolytes) while ingesting too little Sodium you're quickly wearing your adrenals out.

@brendamacdonald2478 Жыл бұрын

Great information, Mike, once again! When I trained for my marathon I found that mashed sweet potato worked best for me - never could tolerate ghu or sweet blocks- slices of clementine worked short term. Now I’m into Keto and I have plenty of energy even with a fasted workout (either running or dumbbell weight routines). My body has learned to burn the fat also. Have been diagnosed with insulin resistance and IBS but those symptoms are gone now. Eventually will learn a maintenance plan.

@belgian_groenendael Жыл бұрын

This is very enlightening and something that has puzzled me for years. I've been running for about 6 years and 4 years on Keto now. When I first switched to Keto, my vo2max dropped by 6 and my lack of speed was very noticeable. I ran in a trail running club back then, and I ended up always falling to the end. I mentioned it to my doctor (One of the switched on ones who is on keto) and she didn't know why. After about 18 months on keto and being I assume very fat adapted at that stage, my vo2max gradually returned halfway up by 3 points. But it hasn't returned to the level in my high carb days. What I noticed when doing longer runs (around 20km) on Keto and fasted my heart rate was higher than normal. If I took a gel halfway into the run, my heart rate dropped by 10 bpm in about 10-15 minutes. I was able to reproduce this a number of times. Having worked that out, I made sure I supplemented runs with carbs and not fats. As for the drop in performance; that's ok as being an older runner I am more interested in health than performance. Now I mainly do short distance sprinting with 5km being a long run for me which doesn't really need eating at all.

@fitzgoblin81 Жыл бұрын

Love the new merch! I just bought the 3 shirts I didn't have yet. Thank you for the "Germ is Nothing" tee. I am so grateful for the work you do!

@alanlierz3745 Жыл бұрын

I run 13 hours a week. It involves low heart rate training and I do it fasted followed by meat only eating twice a day. It does not require any carbs. I also do an hour of goal pace running after 3 hours of low heart rate training. Still zero carbs. I am 61 and recently qualified for the Boston Marathon 3:43 time. Before this race I ate a ribeye the night before then 6 oz low carb yogurt 2 grams carbs the morning of the race. During the race I ran 45 minutes then took 5 gels in the next 3 hours. Total cabs 125. I improved my marathon time by 28.5 minutes after only 5 months of carnivore. The key is removing the plants reduces inflammation and improved recovery so I could run longer and run more days a week. I’ll never eat carbs training again. I only used it to top off the tank during the peak race.

@mynock250 Жыл бұрын

Im glad this works for you, Im a runner as well, NYC and London marathon this year Paris half in march. My performance is definitely worse on no carbs, even on short 10k runs. I need to have carbs before my running and on marathon runs carbs before and LOTS of carbs during. When I’m on a 0 mile day,i go no carb.

@alanlierz3745 Жыл бұрын

@@mynock250 go no carb for 5 months and your body will learn to make its own glucose. You are so carb dependent I’m sure you need them, but being fueled by carbs will just lead to illness sooner or later and injury beware.

@belgian_groenendael Жыл бұрын

Nice strategy. Did you ever feel like you were going to hit the wall? I worked out the eat carbs while running thing too as I noticed it dropped my heart rate a ton (10bpm) consistently. I'm having a bit of an issue trying to get the wife to go carnivore however. Been on Keto 4+ years now.

@DigzGuy Ай бұрын

Wow. This is amazing!

@seaofred88 Жыл бұрын

I feel like I may have a 5-10% better performance with carbs before my workout. But recovery is always 100% better for me when on zero carb

@icysurfer1 Жыл бұрын

Thanks Mike...!! Your scholarship is recognized and appreciated.

@scottg5588 Жыл бұрын

I'm 67, carnivore, and had been weight training fasted. Decided to have a couple hard boiled eggs about 30 minutes prior to working out. It definitely helped with energy. Going to stick with it for a while a see how it goes.

@drip369 Жыл бұрын

30 mins?? Most people wait 2hrs although a couple of eggs isn't much to digest

@markekar6021 Жыл бұрын

@@drip369 also not much carbs lol

@CarbageMan Жыл бұрын

Yeah, that's not exactly what he's talkinga bout.

@markekar6021 Жыл бұрын

@@ceejay6417 if you turn all your food into a liquid you can consume more.

@markekar6021 Жыл бұрын

@@ceejay6417 hope ur hair isnt falling out from all that avidin

@a.d1735 Жыл бұрын

Thank you for this. Been very low carb and been very happy, but started more intense races this year and into my 2nd race i crashed and burned not even halfway through...since then increased my carbs especially before races and been feeling great!

@drip369 Жыл бұрын

💪 ❤ 💪

@Eddie-Spaghetti Жыл бұрын

Running races?

@KJB0001 Жыл бұрын

@@Eddie-Spaghetti what? probably marathons, 10ks, ultras

@a.d1735 Жыл бұрын

@@Eddie-Spaghetti yes. Cross Country and marathons

@Alex-ry6cd Жыл бұрын

Amen. A healthy balanced diet with good carbohydrates and fibre is very good you. Especially when training like yourself. People get caught up in these miracle diets (keto, carnivore etc) and whilst they work, they work via the calorie restriction 99.99999999% of the time. After doing them all, I found all diets work. Personally, I found 45-50% or energy from carbs my sweet spot for health markers and performance, timed around my workouts. I've even given up the lower carb on rest days and found no change. What is always boils down to is your own personal preference, track your consumption, eat the correct amount of protein. The carb fat ratio seems to not really matter. Quite a few studies on pub med about this. Just make sure they match the calories and protein in these studies.

@jerrydipierro5008 Жыл бұрын

I’ve been following Anthony Chaffee MD it would be great if you could have him on your show Would like to get your perspective on the carnivore diet

@michaelcariello6233 Жыл бұрын

He had Anthony Chaffee on his show about 2 months ago. Check it out

@weich1q2w Жыл бұрын

If you want to go low carb/zero carb then make sure you have enough fat and sodium in the diet. You need to allow your body to become fat adapted and then eventually you will get back to where you were, but in the meantime your body takes time to adapt. Most people use carbs as an energy source because it's easy and it's very prevalent in today's world. They grew up on ingesting the carbs so their bodies are adapted for them more so than fat adapted. I think if you go one way or the other you are fine, but then if you take the middle road is where it can probably be more difficult because your body isn't sure what to optimize for.

@Nick-gg6tg Жыл бұрын

Exactly. Most people don't give it enough time to adjust. I'm OMAD and iv got great even energy all day even with a 330 work out every morning. The growing number of collegiate & Olympic athletes making the switch and seeing great results is awesome and flys in the face of the carbs for energy crowd.

@GregNoblin Жыл бұрын

100%

@midnull6009 Жыл бұрын

@@Nick-gg6tg So you're binge eating once a day? Also aprox. how old are you cuz that context matters. Also if you're female vs male.

@thirstonhowellthebird Жыл бұрын

How does one know exactly how much salt they need to consume? Is it based on how you feel or is it like 2 teaspoons of Himalayan pink salt per day at the very minimum or is it more, what are your thoughts?

@pugilist102 Жыл бұрын

@@Nick-gg6tg Olympic athletes on OMAD? I do OMAD. I lift weights. I could easily lift more on a reg diet than on OMAD.

@lenayeo8888 Жыл бұрын

The advice given on this video is the most practical that I have received. Coming from a person who is in recovery phase of hypothyroid, I learnt the hard way. I cut my carbs super low & overtrained thus causing hormonal dysfunction. In the recovery process , I reintroduced carbs based on the level of activity for the day. On days I do strength training, I load up on carbs & go low carbs on recovery days. Overall, I bumped up my daily calories to recalibrate my hormones & to increase my muscle mass.

@erickhoustonian Жыл бұрын

Thank you Mike for always being objective, i grew with your mindset and experiemces

@Peter_McKenna587 Жыл бұрын

Great information for long time low carb people that aren't looking to lose weight but looking to improve in muscle building or endurance goals

@MartialistKS Жыл бұрын

As someone who's been doing a low carb diet for a few years now I really appreciate the context you provided here. I'm still pretty new to weight lifting and based on the chart at the end I probably don't need to worry about adding in carbs for workout performance yet, but I may need to as I advance. Thanks again.

@BetterHealthBetterMan Жыл бұрын

Wow Mike, just noticed you are well over 500k in subscribers! Congrats! As for carbs myself I've tried experimenting over the last 6 months of adding carbs before workout and after workout and I find I've done my best training at the age of 51 in a fasted state. That said I'm also slightly above 20% body fat still and I'm not training for any competition. I like to think that I'm training for my own personal health and liberty.

@Highintensityhealth Жыл бұрын

Thank you, consistency is the key!

@isolamar Жыл бұрын

In my own experience, it's not just any "carb" as in even fruits or veggies that give me stamina when exercising or exerting. It's rather wholegrain starch that keeps me going for an extended time without a dip. As an Asian, I grew up eating steam-cooked whole grain as staple, that's 3 times a day with no added sweetener of any sort, not refined white bread. And I've noticed even rice noodles provide enough starch for endurance.

@man94xxBIG Жыл бұрын

Thank you for sharing this..👍🏻

@safenders Жыл бұрын

I agree

@Alex-ry6cd Жыл бұрын

Agreed. Starchy carbohydrates are essential for high intensity exercise. If Keto was better, the billion dollar sports industry would be using it. The body cannot create enough glucose for glycogen stores when working in zone 4/5 via gluconeogenisis. What's the point in a weaker performance output. I was on keto for a while and I have to say, coming off it and eating my carbs around my training sessions has no comparison for performance, fat loss and keeping lean body mass. The latter being very important. I lost far more LBM when on keto which makes sense. Lower glycogen forces the body to use its own protein and fat for gluconeogenisis when you're training hard.

@grantlawrence4600 Жыл бұрын

@@Alex-ry6cd There's no money in ketogenic sports drinks.... Exogenous ketones are too pricey. And unnecessary. That's why the "billion dollar sports industry" pushes the "electrolyte" sugar drinks they do. Eat plenty of protein (meat) and eat enough period. You don't need carbohydrates. The drop in performance is negligible once you are completely fat adapted. If you have issues, you aren't eating enough period. Usually protein.

@떡볶이나리 Жыл бұрын

I love my rice noodles. 😄

@Putteblaze Жыл бұрын

Started keto a year ago, changed my life completely.. I’ve now tried to add foul carbs(buns, cakes, ice cream) preworkout or intra workout or more like betweek each session..(1h workout, short break with eating some carbs, 1h workout and repeat..) I do keto for several reasons, but there’s little to no difference when i do this both on my health issues and energy wise.. Before when i did eat carbs regularly i would sleep after an ice cream before a workout.. but now i can do several hours of workout with and without carbs.. (biggest issue is to remember to drink water + ELECTROLYTES!)

@sdragnut 19 күн бұрын

Ive spent 20 weeks chasing the zero carb salt and water only ond bike rides. All its done is detrain me. Thanks for sharing this info, adding back carbs makes sense, and for the first time in my life I can see doing it without losing control and going back to being a carb addict. Thanks!!

@hempwick8203 Жыл бұрын

Please continue the REAL EDUCATION about carbohydrates!! I have spent years now not understanding carbs, but listening to all the KZfaqr's like Dr.Baker who had me convinced if I could just tolerate the weeks of carb withdrawal, carnivore would be amazing. Man I could write about my experiences forever, so THANK YOU for helping me to understand how to eat carbs a little bit more intelligently. How can I assess carbohydrate requirements? Should I simply try to hit a small surplus because if I gained weight, I'd obviously just cut back. And isn't the small surplus where hormonal health is optimal? Man!!!!!! I just did a three day zero carbs (meat and eggs + tallow) with exercise and exogenous ketones, my feet and legs swelled up and I gained 4lbs at the end before I carb'd back up! My heart would do funny things and I had major cognitive deficits and a headache... All because I thought if I could just get into keto, I would help my brain injury so much more than my carby life. Perhaps I should just email you looking for consultation 🙂

@monad2592 Жыл бұрын

Always good information!! I love to exercise and I always have some raisins on my gym bag.

@janesrygley7267 Жыл бұрын

I am doing good by exercising after just my morning coffee! Excellent! I am quite overweight and have been working out for 6 months, but I'm not doing any really hard workouts yet. As you said, I'm "building that up." Good to know, Mike, thanks 🙂

@senseicorey9979 Жыл бұрын

Good on you for taking the first step

@bcrnl9603 Жыл бұрын

Way to go. Keep it up!

@d2row96 Жыл бұрын

Good info Mike!! Having steel cut oats before my workouts now.

@getter_done Жыл бұрын

GREAT video. Thanks, as always MIke 👍

@zemashaikh4856 Жыл бұрын

Much needed nuanced analysis 👍🏼

@ellenchan2357 Жыл бұрын

Thanks Mike! It helps alot

@peterm.7497 Жыл бұрын

Most endurance information is intended for the tour de France /college athlete -- you make an excellent point about fueling less if your next workout is not until the next weekend. I learned this the hard way. Don't get me started on general advice..

@aintgonnaworrynomore Жыл бұрын

Thanks Mike. I swear I'm stronger in the morning and fasted.

@BluePoo52 Жыл бұрын

I love the idea of earning carbs through exercise

@yew6981 Жыл бұрын

30 - 50 grams of carbs just before a workout with no other carbs throughout the day works perfectly for me. That way I can stay in ketosis for most of the day and still get the performance enhancing benefits of carbs.

@kristenjolly249 Жыл бұрын

Same!

@playerone1431 Жыл бұрын

Which one do you prefer?

@yew6981 Жыл бұрын

@@playerone1431 What do you mean?

@candacewithana4929 Жыл бұрын

Same.

@v.roberts8263 Жыл бұрын

Loved this video. You rightfully communicated that we are not all the same. I'm 6'6" and 250lbs (roughtly 10lbs overweight based on my body structure/muscle mass). I work out best on an empty stomach with a little bit of green tea caffeine and electrolytes before a 75min work out. I feel great and can lift fairly heavy weights (not maxing out) without feeling overly fatigued, and then 30 to 60min after the workout I'm ready to eat. I came to this video looking at carb cycling and now I interested in carb swishing. Thanks again for a great video!

@ausmiku Жыл бұрын

Great video Mike, even if many of these facts are uncertain. We never totally run out of energy and fall into a heap. We have approx. 60,000 + calories stored as fat, we can go for many days without eating. With exercise the question is - how fast can we replenish the approx. 2,000 calories store as glycogen in the muscle and liver. The rate of ATP production in the Krebs cycle of the mitochondria varies depending on metabolic flexibility etc. but all 3 macros can be "burned" for energy (amino usage is a distant 3rd). One gym rule has always been 1 minute minimum rest between sets. That's because it takes about 1 minute to replace 90% of muscular ATP. In the next 2 or 3 minutes your muscles are fully replenished. It is nonsense to say that carbs are required to replenish glycogen stores for high intensity exercise, and carb "loading" is useless.

@tserevenad Жыл бұрын

A major priority of mine is glucose/insulin spiking. So I firmly feel the best method is low carb. There is some data that indicates exercise and protein can aid in blunting spikes so timing of carb intake is essential. However I think regardless of any scenario 100 grams or less is the working ceiling.

@eliseville Жыл бұрын

Wondering if Mike’s mentioned “carb swishing” can give a well-timed insulin spike without any actual carbs?

@tserevenad Жыл бұрын

Yes I think this talk has pushed me from low carb to keto.

@missygee6155 Жыл бұрын

Great stuff, Mike!

@ravila7579 Жыл бұрын

Context, personalization and training intensity. The framework to place all learning platforms when we watch/listen or read nutritional and/or training related information.😉

@gstlynx Жыл бұрын

Great presentation Mike. Thanks to High Intensity Health.

@ACE2015 Жыл бұрын

For me personally, I like doing fasted workouts as I perform better but on occasion, I would have something like a Baybel cheese snack or Fairlife Protein drink to fuel an intense workout

@iss8504 Жыл бұрын

Have been low carb, zero carb or keto continuously since 2018. On days when I do a lot of cardio, such as cycling 50 miles, I will do a zero carb breakfast then about 30 min in etc I will use carbs, like bananas, some bread, etc. I only do this when doing endurance exercising. Mike u r right: no exercise, no carbs needed. And I also noticed that doing my 50 miles fasted, sure it can be done but more slowly. Way better performance with some strategic carbs. I am in my 50s and in menopause. My physical performance now is way better than when I was 25. I bought both of your electrolyte stix flavors. Love the new flavorin particular! I appreciate you making this exceptional product!!!

@AverageJane222 Жыл бұрын

❤️

@MrCiaranm Жыл бұрын

Opposite of my experience, 56yo male. For the last decade I often bonked after 30miles on a bike ride, and that was when I tried to strategically use carbs before and during the ride. I have always done my best to stay in shape and figured I am more speed than endurance. The pandemic allowed me to really experiment with fitness and nutrition. I started to really reduce my carbs last year which made me stop the carb loading during a ride. It seems I am biking 50 miles with no bonking. I do load up on fats and protein the evening before a ride. I cannot credit the lack of carbs though, I did change many things in my diet this past year. And perhaps there is room for some carbs in my endurance exercises. I am always fascinated to hear people have different experiences, keeps me thinking.

@playerone1431 Жыл бұрын

@@MrCiaranm have you tried fasted rides?

@MrCiaranm Жыл бұрын

@@playerone1431 I will eat a large low carb dinner the night before a ride, and that is it. My long rides always start in the morning with a black coffee pre-ride, so it is a limited fast. The reason I said to Iss that I was not sure if the lack of carb loading actually improved my riding was because I also started to add electrolytes to my water bottle. I did that to alleviate legs cramps, and it did, but perhaps it helps my ride too? I do like experimenting with fitness and like to hear of other peoples experiences.

@iss8504 Жыл бұрын

@@MrCiaranm i used to do fasted rides before menopause and it was fine. Easily biked 70 miles or so fasted. I never took in any carbs whatsoever but I did electrolytes, usually a pinch of salt in my water bottle. For me its menopause that is the gamechanger. I literally think it's hormonally simpler being a guy. You would think menopause is like a guy in that there is no hormonal shifting anymore but no, it's equivalent to a guy who has 3% of his natural testosterone left. I don't suggest you try that. My husband is very fit and lean. Probably 7% body fat. He also does strategic carbs when doing cardio for more than 2 hours. Even tho our strategy is the same, the reasons behind it are different. He doesn't have IR, but I know I do and that is also a gamechanger. I don't know if long-term low carb and fasting can reset a deranged metabolism permanently. There are some of us who are going to have to stay low carb permanently and use the carbs very strategically. I am pretty sure I have had IR my entire life, despite being thin most of my life. I had subtle signs of it from childhood that nobody understood. People think it's only as issue if you are overweight. But when you do get overweight, you're looking at very late stage issues, and reversing decades of IR is not easy. I am unsure if it is possible. Low carb controls the problem for me, but if it cured it, I should be able to go back to fruit etc and have normal glucose response, which I don't have. I eat it, glucose stays elevated for hours. So I don't eat it unless I am running or otherwise exercising.

@hiker4life4020 Жыл бұрын

I am actually adjusting as someone who did fair amount of exercise when I was younger I'm 72 now but having had some injuries and other factors that have reduced the amount of exercise I do, I am learning now to adjust carb intake based on my current exercise patterns versus carb intake. It's a process for sure

@johnrecker Жыл бұрын

I didn’t touch carbs for almost a year, I am pure carnivore, working out every single day. Never needed carbs, never will.

@ednunnelley Жыл бұрын

I’m on a push/pull/legs regimen right now, carnivore Sunday through Friday and carbing up on Saturdays. I can definitely tell my output is insanely higher the first few days after carb loading. By Thursday I am almost toast and my reps and weight go have to go down, but the trade off is recomping at a higher rate (higher fat loss throughout the week). No need to be in one boat or the other, just use each as a tool to accomplish whatever your goal is.

@bannanaization Жыл бұрын

Youll lose more muscle doing this

@jellybeanvinkler4878 Жыл бұрын

@@bannanaization please explain

@bannanaization Жыл бұрын

@@jellybeanvinkler4878 i guess it really depends how lean you are when you begin recomping, and how trained you are as well. I shouldnt have said something so myopic, but if you arent performing to your highest capacity on some days, then the stimulus will be lower. But i guess it is subjective to those other variables too. He mentions this in more detail in the video though

@greuju Жыл бұрын

Yeah I lived zero carb for a couple years and got in shape during it. After I slipped up on my diet and exercise I started with only changing my exercise, got addicted to carbs. Anyway I could work out twice as hard, my strength was near the same but the recovery and output was much improved. I think I'll do mostly keto with carbs 3 times a week for heavy exercise.

@pondboy3682 Жыл бұрын

Great information! I would only add that per Dr. Gabrielle Lyon, the white fast-twitch muscle seems to matter most for carb metabolism.

@deanpaulson6714 Жыл бұрын

Awesome that you have now swung back into favor of Performance and adding muscle to the body 💪👍 from a personal point of view I did pure carnavore for 6 mths had 2 issues I could not resolve 1 / Peak power Performance suffered not a lot maybe a couple of percent 2/ in recent years my sleep has not been great and no carbs made it worse ! In the end I introduced white jasmine rice and occasional veggies ! About 100 g carbs per day ! I try and keep a 5 or 5 6 hr gap between carbs and fat to minimize Randall cycle activation

@joeydeason6415 Жыл бұрын

Great talk, thank you.

@drip369 Жыл бұрын

I mostly eat meat, and eggs but I also mix in asparagus onions broccoli and mushrooms, while lifting weights 4 days a week but twice a week I do run and I will have potatoes or rice or noodles on my second meal the day before going out for a run and just a teaspoon of honey before I head out to the trail, I only do the honey for my throat so that I don't cough or get dry in the throat while running

@TraciCAL Жыл бұрын

Great video thanks Mike

@creamofthecrop5868 Жыл бұрын

My stamina increases for way longer on carnivore

@davem4193 Жыл бұрын

Same here.

@melissahouse1296 Жыл бұрын

I concur (high fat carnivore).

@Stevehab2 Жыл бұрын

Endurance cyclist here - centuries - 100 miles. Upped carbs during ride for hydration and prevent bonking. Never really went fasted, but using premixed carbs and electrolytes, not just electrolytes, helped me on hot - like ending in 105 HI - no issues. No muscle craps after. Talk about maximizing carb intake.

@Dr_Dieta Жыл бұрын

Protein during exercise is better than carbs for me (sardines). I'm a zero carbs carnivore athlete. Digesting fructose is difficult. Impressively sardines replenish my glucose levels in 2 minutes during intense exercise 🏀 (measured with CGM)

@cytwc Жыл бұрын

I might have to try this

@Dr_Dieta Жыл бұрын

@@cytwc you will be surprised how fast you will regain energy. Please keep me updated

@eliseville Жыл бұрын

Sardines are also both high fat & especially high Omega-3s. So your energy boost could also be from higher glucogenesis from dietary fats or more specifically the higher O-3s?

@Dr_Dieta Жыл бұрын

@@eliseville could neoglucogenesis from Omega-3 be so quick??? I couldn't play. Then with the sardines my glucose went from 60s to 88 in 5 min and I was able to play 40 min more

@eliseville Жыл бұрын

@@Dr_Dieta I have no idea how fast or slow it could happen, just that it could. When our bodies are starved for carbs, it might happen very fast, but again, I just don't know and don't even have a glucose, much less a ketone monitor to check anything on myself. Whatever is or isn't happening metabolically, it sure sounds like sardines are working great for your energy, so I wouldn't change anything! I think it is easier for our metabolisms to make carbs from fats than amino acids, but then again, I really don't know. Just one more thing to search PubMed for? I also might go back and watch more of Dr.

@prakharbhardwaj303 Жыл бұрын

Around the 16-18 minute mark Mike confuses carb grams per kg for grams per pound. This leads him to say 1000s of carbs instead of much lower. Apart from that, great vid as always!

@Saundersstrong Жыл бұрын

A hot topic Mike, I love carbs for training way way way more explosive.... sweet potatoes work for me but pretty much every other carb especially fruit is way to addictive for me!!! Right now I'm testing zero carb for health reasons (had a A1C of 5.6 with carbs only once/day on my training days ......Say WHAAAT !?) 45 days into this experiment and my fuel tank for intensity is surprisingly good but not quite the same as with carbs, I've been able to go pretty hard for 1.5 hours Muay Thai training without gassing out..... Find your balance friends & stay hard!

@bossdog1480 Жыл бұрын

I'm glad you brought up this subject Mike. I'm on Keto mainly but I've found I definitely need carbs before I do a gym workout. I usually have oatmeal with some fruit. I can't go overboard with this as I'm diabetic and Keto keeps my sugars nice and low. The rest of the day I eat Keto and don't have the carbs on non-workout days.

@dopamine-87 Жыл бұрын

Thats weird because oatmeal literally contains 2 chemicals that essentially relax you. Maybe its just in your head that you need carbs or oatmeal?

@JD83000 Жыл бұрын

Depends on the training. If you are training hard with intent with weights. Carbs are required.

@bossdog1480 Жыл бұрын

@@JD83000 👍🏼

@Ryno11090 Жыл бұрын

Long time low then to 0 carb person here… I lift weights and found I felt great on no carbs . Once I begun to include carbs around my workout pre and post I found my strength and recovery went through to roof . In fact I was able to add 10 kg to some of my lifts that I had stalled on. After the workout window i the go back to 0 carb.. Not only that I noticed my sleep and recovery has greatly improved since having carbs around the workout ! It was a revelation as I was so against carbs for years . Not only that I have found my body composition has improved from this method where i have actually put on size and dropped some body fat !

@Necropheliac Жыл бұрын

My lifts definitely suffered when I went on a low carb diet, but my fat loss accelerated dramatically. If there are people who don’t need carbs for strength then I’m happy for them but I’m not in that group. People like me have to make a choice, do you want to lose fat or gain strength? Its not a big deal. For me it’s: lose the fat and then go back to gaining strength.

@ec4146 Жыл бұрын

I do a little better on a little bit of carbs. I consume maybe 50 grams after resistance training. Helps energy levels and mood. Some carbs Seems to help with hormones. Unless you’re an elite athlete there is no reason to make diet overly complicated. Eat mostly meat and a few carbs if you have earned it.

@Jorgefuente904 3 күн бұрын

Totally agree…..carbs only after workouts has given me great results as well 🫡🫡

@todallard8791 Жыл бұрын

I found that when I switched to only eating after my runs (2 meals with about 18 hours of fasting each day) that my running started to suffer I was running an average of 90+ minutes a day. My times started to slow a bit and my average time running each week dropped but if I had a small breakfast my running improved, I still like to do the fasting part once in a while but I need to get in some carbs to keep my running going.

@LokiScarletWasHere Жыл бұрын

Sounds about right. I’m currently on a low carb ketogenic diet, but if I ever meet my weight loss/fat->muscle conversion goals and think about bodybuilding/lifting/whatever, that’s changing. (Honestly that latter what-if is unrealistic, I’m almost 31, I’m really in this for my health but if I can pile on muscle I will because I like food)

@ellenchan2357 Жыл бұрын

Like your show Mike!

@roustabout4fun Жыл бұрын

Quite interesting~ I got a kick out of the word ..deserve but actually..makes good sense.

@damonatley603 Жыл бұрын

Ive been on zero carb since January and for me I work harder now in the gym and basically with everything in life, so for me carbs were slowing me down. Guess it depends on each individual.

@BruceWayne-rb1mb Жыл бұрын

John Kiefer simplified and figured this out years ago... Carb Nite = Optimal Health Carb Backloading = Optimal Performance

@tiffanybrink1895 Жыл бұрын

Very helpful thank you

@CarbageMan Жыл бұрын

I'm pretty sure for hypertrophy, you want your insulin sensitivity at its highest, which would be fasted. Note, that's not competition; that's training.

@Lance54689 Жыл бұрын

I've had really good, long term benefits(3.5 years) of eating a low carb diet combined with 18:6ish IF. I have noticed since I started HIT, high intensity strength training, on the day of and the day after HIT, I really want extra carbs. My wife puts together this wonderful whole grain mix, and after HIT I usually eat an extra serving, or two! And in practice, it works well, no negative effects.

@twobraincells4364 Жыл бұрын

Impressive. And it is smart to select low or non inflammatory carbs like many fruits are when consuming them in amounts that match demand during high intensity exercise. I would go with bananas personally. From my understanding raw veggies can be quite inflammatory but steamed veggies less so if at all however I haven't researched it in great detail. I would choose white rice over brown because I believe although it is high glycemic, it is less inflammatory and I don't think high glycemic is a problem if the energy it being quickly used for performance during exercise. Great stuff thx.

@wendywertz8828 Жыл бұрын

My A-1C dropped to 4.8 after adding more carbs and quitting keto carnivore ! So I do better with carbs added 50-100 g daily

@melissahouse1296 Жыл бұрын

Wow! thats amazing.. just goes to show (though i think you're probably in the minority body type) that we're all different & genuinely have different needs to get us to optimal health.

@colleenshannon8667 Жыл бұрын

I’m not your average audience because I’m a vegan, not keto. I do eat low-carb for the average vegan diet. I don’t eat pasta, bread, and potatoes but I do have half a cup of rice with half a cup of lentils sometimes. I like to eat foods that make me feel full and most carbs do not but protein and fiber do. I think all diets work if you're not consuming too many calories. I do have 1 cup of blueberries, in my Vega vanilla protein and greens shake, for my first meal of the day and before my workouts. My after-workout snack meal is a small banana (for fructose), 1 rice cake (for glucose,) and 1 tablespoon of peanut butter (for protein). I have struggled with feeling guilty about having the banana and the rice cake but your video has made me feel better about having them. From everything you have said in your video I have learned that I do deserve to have them. Although I would not consider myself a hard-core athlete. I do workout regularly and lead a very active lifestyle. Thank you for this video.

@JoseGarcia-ip4pl Жыл бұрын

Gracias,Gracias,Gracias

@gertch100 Жыл бұрын

I work out relatively hard. I’m not a pro athlete. Working out fasted, on a keto diet works just fine for me.

@johnscott3893 Жыл бұрын

As other contributors have said, you need to allow time for your body to become fat adapted. As Mauro Di Pasquale advises in his book go through an initial 12-day assessment phase to see where your ideal carb level should be after

@Bicyclechris Жыл бұрын

I tried doing some of my workouts in a fasted state a couple of years back, it was not a great idea. I was in the middle of a strength training session, when I could tell that I had used up my glycogen stores in my muscles. I had to stop the workout immediately , and felt sore for days. I learned my lesson, and now always fuel my workouts according to the demand and the energy systems being used.

@playerone1431 Жыл бұрын

You should be doing switch via keto diet to increase fat consumption and getting used to it. Then it will be much easier to train in fasted state without any exhaustion. Have you tried keto for few weeks at least?

@Bicyclechris Жыл бұрын

@@playerone1431 Yes, I did that and fasted training early on in my journey to lose weight, which I did quite well. But then as I shifted focus into athletic performance and eventually as a cycling time trialist and with a focus on short course Duathlons, I realized that keto or low carb dieting absolutely wrecked my top end performance in anaerobic and lactate threshold efforts. Basically I carb cycle like Mike describes in the video. For example, on Race day, I eat 2 hours before the race start, take a sip of fluids which have carbohydrates and electrolytes mid race, and then replenish with carbs and protein within 30 minutes post race. I eat in a similar way in training too. More carbs on high intensity days, less carbs on low intensity or strength days. I also focus on single ingredient complex carbs like oatmeal and fruit, and plenty of vegetables as well. And this has absolutely worked, my training and diet have led me to be able to increase performance to levels I had not imagined possible, and to taking podium spots this year and winning my last race outright. Even if I were not an endurance athlete, I would incorporate some kind of HIIT activity once a week, and for that type of activity, I would always fuel and replenish that workout with a good source of carbohydrates as well as protein.

@devlish668 Жыл бұрын

One of your best videos, Mike 👍 I’ve done extended low carb, keto, and carnivore over the past few years. They work fine on short burst intensity activities like weight training bc the glycogen usage isn’t that high. I do some intense cycling and no way can I be low carb when I’m doing a 4 hour ride with huge climbs that have my HR pegged at 160 bpm. I’ve tried and the bonking sucked. 😂 Yes, I am fully fat adapted.

@JohnSmith-zo6ir Жыл бұрын

That makes total sense to me and I basically follow that format. On my non-training days I do intermittent fasting with low carbs in my eating window (

@ClickToPreview Жыл бұрын

Here goes Google and KZfaq, READING MY MIND again. I literally got up this morning, started thinking about Bart Kay and his mentioning he sometimes eats blueberries (I binged Bart Kay videos yesterday), and I thought "hmmm, I wonder his opinion on CARB CYCLING"... Then I fire up my laptop, head to YT and this video pops up in my feed near the very top a few minutes later. Crazy.

@timbrandon8474 Жыл бұрын

I started low carb diet this year. On average I consumed less than 100g of carbs per day. I also found out I workout better in fasted state. I tried to consume meal before my workout few times but I always go back to workout in fasted state. I feel much better with low carb compare to when I was in normal average diet. I tried to eat normally several times and yet I always go back to low carb diet.

@magicf7076 Жыл бұрын

By far my best performances are fasted. By far! So no fruits, honey or what. Both endurance as heavy lifting. After my sport sessions I always take a high protein (full fat) big meal: meat, eggs, cheese, (raw) milk and (raw) kefir or kwark (< that’s a full fat yoghurt like cheese). I feel great. Super to be honest. 😊

@eliseville Жыл бұрын

I’m no longer a competitive athlete, but am intrigued with the “carb swishing” Mike mentioned. Does an insulin spike without any actual carbs improve our performance??? I’ll be looking up studies on that!

@ACTIVEPAIR Жыл бұрын

Interesting thanks 👍🏽

@danytalksmusic Жыл бұрын

I love the idea of starting the workout fasted and adding carbs halfway through. I personally found it gives me a boost in performance.

@rythmicwarrior Жыл бұрын

This is how I equate it: Carbohydrates are like high octane race gas, Fats are like diesel fuel. Every now and then run some alcohol through the system to clean things out. 💪

@greenmedic88 Жыл бұрын

90-100 g of glycogen in the average liver, 400-500 g in average individual muscle mass. Doesn't account for rate of glycogen consumption based upon intensity and duration of activity/exercise, but it's fairly common for trained individuals to bonk/hit the wall/run low on intramuscular glycogen around the 2 hour/120 minute mark under constant load (ie. a marathon at about 80%/race pace) if they don't intake glucose during the activity. If working under the typical long distance race pace/80%, naturally, those glycogen stores can be stretched well past the 120 minute mark.

@bigmort6916 Жыл бұрын

I love that I can cycle 30+ miles and not need to stop for food breaks . Keto 3 years, cycling for 3 years also and I'll never eat a full carb filled diet ever again.

@cyc00000 Жыл бұрын

Great video, we can't base our training approach on the results obese and untrained people got in a study. Kind of stating the obvious when you think about it.

@pmfith Жыл бұрын

I've been strict keto genic for over five years. I lift and do high intensity interval training. I've never had a problem. Carb cycling is dangerous because the sugar shock damages the endothelium that isn't prepared for it due to the physiologic insulin resistance that comes with ketogenic adaptation.

@iss8504 Жыл бұрын

If u eat rhe carbs while exercising, insulin is not an issue. Muscles take up the glucose directly.

@cps_Zen_Run Жыл бұрын

@@iss8504 , I find that true for endurance events lasting several hours, but not on short exercises.

@DaveIrish66 4 ай бұрын

I'm very low carb and endurance run. I definitely need to use some carbs in the way of fruits or raw honey during longer efforts. 20-25g hr. I am pretty lean as well.

@lisasimpson2415 Жыл бұрын

"If you're not exercising you don't deserve carbs." Lmbo. So simple but so profound.

@MC____ Жыл бұрын

Charles Poliquin would tell his clients you have to earn your carbs

@grkas5206 Жыл бұрын

Yeah, perfect way to create eating disorder. To deserve some group of food. There is so many variables for that.

@DeviantDespot Жыл бұрын

@@grkas5206 Eating disorder and eating discipline are not the same thing.

@arthurdick9553 Жыл бұрын

Seems to be making a case for carbo loading. Which is a very dramatic turn around from a low carb diet. Majority of people training and working out with intensity will be training most days. So he is saying they should not be on a low carb diet. Big change !

@rorscach1 Жыл бұрын

What if you have a high metabolism?

@YourLifeRedefined Жыл бұрын

It would be interesting to know if the body is more in tune with physical output on a low/no carb diet since it doesn’t have to deal with glucose and insulin and can therefore tamper down energy once optimal physical exertion is obtained. I’ve tried including carbs to fuel intense workouts on multiple occasions and I feel like my body always pays for it with DOMS, etc. whereas I get tired and fatigued at some point when zero or low carb (usually around 45 mins for HIIT and 1-1.5 hours for strength or hypertrophy training) and bounce back much faster, usually after refueling with little to no soreness the next day. The closer I get to 💯 animal based, the better I do on all fronts. Thanks for the share Mike.

@kfgabriele9852 Жыл бұрын

Rather than saying “sedentary people do not DESERVE to eat carbohydrates”, perhaps it would be more accurate to say that they do not NEED to eat them.

@DavidDavoDavidson 8 ай бұрын

Same thing, except one hurts your feelings.

@kfgabriele9852 8 ай бұрын

@@DavidDavoDavidson His statement is entirely subjective and inaccurate. The words deserve and need aren’t synonymous, regardless of your feelings.

@rafam5783 Жыл бұрын

what about oxidation always when you eat high GI food there is gonna be oxidation of red cells and LDL cholesterol etc and that's more important than performance

@alexc7857 Жыл бұрын

Lentils and peas are the only sources of carbohydrates I consume regularly as they are also good sources of complete proteins and relatively low on the GI Index. Sweet potatoes and squash on occasions. Never gluten. I start my day with a pea protein isolate shake as its less carbs [starting the day carb heavy means a crash later in the day is likely] but all proteins and then I eat eggs, fish, lean meats in the morning and in the evening I load up on Lentils or Peas as they help me sleep and recover post workout as it's a slow digesting protein; like casein but far more healthy and digestible.

@Radarcb329 Жыл бұрын

To mitigate the potential downside of hormone depletion, perhaps consuming extra monounsaturated fat (which can not be synthesized by the body) before workouts to moderate ketosis could help. Hormones need monounsaturated fat.

@mcfarvo Жыл бұрын

You can get by without carb intake, but if you want to have the best performance, then you use carbs, it's well known, well proven, well studied, absolutely true