Role Of Carbohydrates In Building Muscle And Strength
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- Опубліковано 29 вер 2019
- In this QUAH Sal, Adam, & Justin answer the question "Are carbs essential for muscle building or are they only necessary to fuel the workout?".
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"Role Of Carbohydrates In Building Muscle And Strength"
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#MindPump - Фільми й анімація
potatoes, granola, oatmeal, honey, rice - GREAT carbs you couldnt pay me to quit
Facts bro
Granola/oatmeal are my go-tos! What benefit do you get from honey? I guess I should google it, was just curious about your experience with it as I've saw it mentioned before (ie. Eric bugenhagen)
@@doctorgonzo5358 doc, creatine + as much honey as u can with it still being somewhat liquid in your post workout shake = mass
@@HotBoxTrucking good to know, much appreciated man!
Cream of rice is awesome too highly recommend
I am currently on a binge on this channel. How is this not the biggest fitness channel on youtube? You guys are giving me some of the best advice I have ever gotten. Subscribed!
I've tried everything in my 20 years of working out. Test out these diets! If you are ever having any health issues do carnivore. Those issues can be corrected and you can then go back to carbs later without the ill effects.
3 slices of French toast with egg whites, sea salt and a little syrup 1hr before your workout, beet powder, glycerin powder, L- citrulline, L- arginine, strength and pumps are insane 💪😡
I do 2 slices 1ts peanut butter 2egg whites with sallt and 40g of oats with 100ml of milk 🤘
Stop with the egg white shit. Eat the ENTIRE EGG. I repeat... all the nutrition is in the yolks. Eat the fucking yolk
I don't eat shit with hella oil in it. But beet powder is a w
Hmmmm thanks
Im going to try this ❤
Absolutely one of the most important fitness videos on UA-cam. It doesn’t matter what any study or any individual says is the best. The only thing that matters is what is best for you in the moment
Great video! Simply organized and explained. Great job emphasizing that "everyone is different."
I usually relay on preworkout to get my workout going but I do understand the importance on carbing up pre workout, and your intel just tipped me over to get it going now. Keep at it fellas.
I've tried low carb and my body just didn't respond well. My workouts suffered, I had digestive issues eating the same amount of calories, I was lethargic all the time. I went back to moderate carbs and within a week all of my issues went away. I've only recently discovered this channel but you guys give great insight and are very good at pointing out the individuality when it comes to fitness and nutrition. Great content all around.
Thanks. I think the most important thing people should know is that everyone's body is different and something that works well for one person, might cause problems for someone else.
You obviously didn't even wait for your body to adapt. Keto might not be optimal, but it's definitely functional.
Same bro low carb also causes hair loss
My problem with carbs is exactly what they said, they make me ALWAYS hungry. Hard to eat in a deficit with a lot of carbs for me.
I use to eat a lot of simple sugary carbs but I’ve switch to complex like oatmeal and potatoes and I’m able to stay fuller longer and perform well at the gym. Have you gave that a try yet?
@@rodrxgo_ exactly, carbs don't make you hungry in fact it makes you more full and fatloss easier
You mean refined carbs? Oats, quinoa and boiled potatoes always make me feel full
Did carnivore for 6 months. Great results. Great weight loss, digestion, breath, teeth, joint pain gone, cravings completely gone, no binging eating. Got out of control for 2 months after vacations with no restrictions and did not gain the weight back just 4 pounds. I think overall carnivore kinda fixed my metabolism. That is just my observation.
Now I'm adding little by little some carbs to improve performance in the gym, so far no issurs. White rice, oats, fruits and honey. Don't need more than that.
Yeah but eating lots and lots of Meat is just bad for you on the long run.
You think your carnivore diet helped your breath? Can you briefly explain your breath issue before carnivore?
@@tjburr1968 bad breath can come from bad digestion. It just means your esophageal sphinter isn't closing properly and the smell is coming through. Your saliva can be sticky too, if you have digestive issues.
Try carb cycling
@@flipmanonline Eating a lot meat is the single healthiest thing people can do. No harm, only benefits.
All the foods I love eating; beef, eggs, milk, cheese, chicken wings with ranch etc. are all high in protein and fat, so I actually find it easy to hit my protein goal without eating a lot of carbs. However I don't want to over eat on fat, so I keep a balanced diet. But I could eat way too much food without a lot of carbs.
protein wasn’t the point of the video. Carbs aren’t for protein. The point of the video was carbs making it easier to build muscle by making it easier to eat more calories and fueling our bodies with energy and glycogen before and after a workout
I just love the intelectual honesty of Mindapump.
The way my stomach is now after cutting just the grains and keeping carbs low is amazing for me, but I was always concern of the fact that since I am keeping my carbs low (50gs or lower) that maybe its affecting my strength.
Best unbiased video i have seen, why cant everyone like these guys understand everyone is difderent!!
Carbs is key. If you don’t think so, eat a burger and fries before a workout and then don’t eat that the next week and try to do the same workout.
Carbs and more fat?
For me, as a 46yo, vegan with all low gi carbs has been by far the best diet for strength gains and growth. Dairy just makes me sluggish as hell. But that might not work for others and that’s the point. You should try everything tbh. But if anyone says you can’t get stronger and grow on plants only, take it from me... that’s total baloney. You absolutely can.
Full of macronutrients that don’t get digested properly.
panelvanhalen9717 sorry to disagree but studies clearly shows you don't get the right protein from plants alone..
Low carb works for me but I’m on a fat loss journey along side with strength training so I have plenty of stored calories. Still hungry at time but I’ll eat my protein focused low carb diet. Usually have some carbs after workouts just so I don’t feel shitty, but I’ve been happy with my experience.
So I definitely admire this guy for going through keto once in his lifetime. I did it once and it was so hard, and I felt my cholesterol levels RISEEEEE
Cholesterol is good for you and your sex life
I do 70gm oat meal, an apple, frozen banana and 150 gm frozen mixed berries a teaspoon of linseeds for omega 3 and fibre, 5 gm creatine, 3 gms magnesium citrate with 200 ml milk 200 ml water + 2 scoops of vanilla whey all blended into a slushie/smoothie
I drink half an hour before working out and half after or during if its a long workout. I feel it works well for me. I reccomend ya'll to try it. A bit of prep for 2 decently heavy shakes 💪🏽😄
I have a know-it-all coworker who's constantly going on with me about carb intake and the gym. Not understanding at all what I've spoken with him about in terms of my regimen which is different than his. He's also 20+ years younger than I am. Different metabolisms.
My favorite carbs comes from Oatmeal, papaya,green plantains/(boiled not fried).
Mmmmm love papaya. With lime
My favorite carbs come from toaster strudels and garlic bread
High protein - 160g - 240g
Moderate carbs - 100g - 200g
Moderate fats - 75g - 100g
In a day usually works for me, adjust the macros according to your workouts!
In off season
I don't even count that shit I just workout and eat
@@biggcapfit4256 I was just like y but it's so important
Currently, I fall right into those counts. I'm 360 pounds want to lose 135 pounds. I've hit weights & walk about 30 minutes a day, six days a week. I'm not your typical 360-pound guy; I have a football background. Tomorrow. Be my 6th day; I usually consume 2500 - 2800 calories a day.
Whats your height and weight?
I tried carnivore too, it seems to work for non athletic people. But for explosive movements, etc there's no way you can just eat meat.
✅
It’s crazy they say carbs isn’t essential but as they talk, it shows that carbs are essential.
Great advice guys
Great input!
would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!
Anyone looking to gain muscle fast should definitely try the Agoge diet. It worked awesome for me.
Great & very accurate 😃👍
Use heavy cream for calories. Carbs no less than 50 daily. 1 gram protien per pound of body weight. Eat clean. Fast 20 hours one day a week helps reset your gut.
Oatmeal before the morning workout. Protein shake w/Creatine and Rice cakes post workout. Keep the Carbs farely low the rest day while adding in more healthy fats. BOOM
Dominating
@@FranzJrob You damn right, Jake💪
What do you eat as healthy fat?
@@anawest5534 avocados, nuts etc
Oatmeal is terrible for you!! Especially in America.
Great info!!!!
Have tried a low carbon diet in the last 3-4 months. Energy Deficienct, decreased weight such as barbell row by 20 lbs, DB chest press by 10 lbs each, DB shoulder press by 5 lbs each.
Always feel gross eating carbs tbh, oatmeal = stomach pains, bloat, tiredness, etc. Weirdly only carbs I haven't had trouble with is stuff like sweet potatoes 😁
Soak them
Do you think its because the sweet potatoes aren't processed?
@@a7dv7en7t oats arenot processed too
@@justright729 i think instant oats are processed but don't quote me on it.
Look into FODMAP diet
I can't tell if my workouts are better fasted or not. They seem good either way. I'll eat at 8pm the night before and fast till 8 the next day and run before strength training and still have energy. I can eat all-day and then lift and not tell a difference. After the first set of two, it's just go time no matter how I felt before it.
I think morning fasted cardio is good you’ll burn your carbs from last night and mentally it feels great and from experience of doing it for nearly 2 years it’s helped my stomach a lot
personally the only difference I noticed is that if I already ate before my workout I feel heavier and my workout feels worse somehow. I like to workout completely empty, no food in my stomach and after I use the bathroom as well. of course, this is after I already ate really well the day before, I feel like my energy keeps stored really well until I need it. I follow a mostly plant based diet, around 2k-2.5k calories and around 120g of protein. has been working wonders so far! never felt better.
I did a keto diet recently and the depression was unbearable. Like you guys said, you have to stick to a diet that works best for you.
The carbs I eat are gluten free. I eat white rice, baked potatoes, oatmeal with my proteins.
i don’t understand why everyone is keep saying that they’re not able to get enought calories when in a high fat/low carb diet. It is just something crazy for me… peoples are struggling with the problem of having too much calorie… not too less! that is absolutely carzy!!!
I’m starting a sort of keto or very low carb diet… and actually since fat is dense i calorie i’m having tremendous difficulty in keeping my calories under control!!
I don’t really understand why on heart are you saying that!!
Great content
Take in “some” clean carbs and get the energy and work harder then last time
*than...
What is a clean carb?
Always harder than last time
@@danielcalma2138 The Doc approves
@@sadkfjasdkl4543 bananas are awesome
Im increasing my intake and focusing on getting enough of each macro nutrient BUT in saying that my carbs are waaaay more than fats and protein. Im consuming 100gram protein, 40 grams fat and 170-200 grams of Carbohydrates. Is this too much and should I try to reduce the carbs.
Note I weight 66kg and am 5ft 6.
When you were keto or carnivore feeling low energy or lethargic could it possibly be from not enough intake of good fats?
I cut carbs and excess sugar. Dropped 5% body fat and feeling great. But i barely gained any muscle from my workouts. I'm looking at adding back carbs but i don't want to look less lean again
I been zero Carbs for over 5 years and never have energy issues and workouts are fine. Carbs make me feel like shit.
Dat suks u can’t eat pizza loser
@@Jerry-eb8vf Only loser is the guy that hides behind a cartoon profile picture and writes like a 3 years old.
Damn that sound rough bro, like suicide to me 🤣🤣
Would using mostly fruit for carbs be effective for muscle building?
spectacular
Great 👍
I will never cut out carbs, just stupid I like em too much not worth it lol. I’m happy with my gainz, not that serious for me at the end of the day
How’d you fix your digestive issues?
Type 2, afib, I have to avoid carbs sugar and caffeine like the plague. Any advice?
my power level keeps dropping if i cut carbs out... i get strong as fffffffffffkkkkkkkk when i add carbs even if i reduce protein.... if i go to high in any type carb, it messes with my health tho... ashame ! at the same time they say high fats are harder on your gutts so how the heck do you win? only way is if you like julius maddox who can eat everything and just keep getting bigger and stronger without issues....ugh
I go Keto during summer and a little before shred way faster then winter clean bulk sweet potatoes steel cut oats fruits
Iam the same mate what I seem to struggle with is , higher carb intake results me to store water retention really badly and gain fat very quick for someone who train as frequently as me and then in summer I’ll do keto but seems to drop muscle just as fast as fat, since I turned 26 I can’t eat like used to and I can’t seem to find the balance anymore 🤦🏼♂️
Every body is different, there is no one diet for everyone.
I was against carbs until this week I noticed I was less fatigued in the gym and training to failure more
Summary of this video: you dont need any carbs at all! (Unless you want to build muscle)
But people should first check how they process glucose. I did ZOE and discovered I get abnormal peaks, so I need to be careful with carbs...
What are the right carbs to eat? Healthy carbs ?
Guys help me out i am on a calorie deficit trying to loose some weight my height is 6ft2 body weight 100
Diet i am following is 500gm chicken breast get 150gm protein from that and 850 cal
Then 2 scoop of on gold whey protein get 50 gm protein
Then eat 200 gm cottage cheese get around 38-40 gram protein with 360 cal
Now i am on 1100-1200 cal and 238-240 gm protein but carbs and fat are not that up to the mark what should i do should i stick to my diet i am a college student so this diet suits my routine, help me out is this diet ok!
My question is are human beings supposed to get carbohydrates from wheat to begin with? There's plenty of vegetable carbohydrates and some like beans and rice have protein to boot. I'd really think in a more natural setting as a natural as we are, we'd probably eat more vegetables for carbs than say bread.
smart
Question is can you eat simple carbs instead of complex
The lethargy he mentioned sounds like he needed to add more water with electrolytes. When I'm low carb that's what I have to do or I will also feel weaker and more tired.
Christina rice cannot eat lots of rice?
Hell yea. Potatoes, oatmeal, egg noodles, rice-a-roni, all day!
Sweet potatoes rice oats honey and fruits
Struggling with my diet atm can someone help I train 5/6 x a week weight training and 2x a week kickboxing but I can’t seem to find my balance anymore , I used t be able to eat carbs and keep lean and still build muscle but since I had a year off from training due to an injury this last year I’ve been back I can’t find the balance anymore I seem to not be able to eat the same food and diet plan as before I up my carbs and store fat like no tomorrow and then if I cut them and do keto my muscle drops just as quick as fat it’s been a up and down battle all year help! 😅
Try keeping your protein high, maybe lowering carbs by a little bit and keeping fats the same. What might actually work is changing your training schedule and try like an entirely new routine.
2 rice crispy treats before your workout, thank me later
what watch is taht
Yes, carb makes a difference.
Type II diabetic here. I can assure you that carbs are not necessary. In particular, high glycemic carbs like bread and pasta. In my case, I notice no difference in my workout from eating moderate amounts of low glycemic carbs. I eat maybe 50-75g per day total. As a side note, it also put my diabetes into remission and I feel great with a huge improvement in body composition.
it make me insulin resistant by eating too much carbs thinking it is good to build muscle
Normal non-diabetic here! I can assure you saying carbs are not necessary for EVERYONE is ASENINE! That low of carbs for may be ideal for YOU is NOT APPRORIATE for someone else who participates in intense activity on a regular basis and needs that fuel
Wah
The question I have is: it is "natural" to build muscle; I understand the logic of conserving muscle mass, but no human in human history never tried to only increase muscle for the sake of looking better. The increase of muscle was always a consequence of accomplishing a certain work. A lot of body builders have shorter lifespan.
How about carb dumping after a workout? Is that helpful or is it better to do so before? Or both?
Im trying fruit for carbs, experimenting because I'm sick and tired of oatmeal.
👍
Currently downing 100 grams of carbs while watching this vid.
I lost ~100lbs by cardio. I’m skinny now and trying to build more muscle. I’m afraid of carbs partly because I don’t want to get fat again
I work out about 6x a week and I’ve only seen very lean muscle because I try not to eat carbs at all and very high protein. If I add on carbs and eat the same would that make a difference?
Awesome job losing the weight. Just based on all these fitness guru's way of thinking, when you lose a lot of weight doing cardio the pounds you shed consist of not only fat but also muscle. Now that your skinny it would be hard to build back the muscle you lost without eating more calories then maintenance to build muscle along with lifting weights. Long story short, you messed up. But everyone is different so try to see what works best for you. Cheers.
Hi,same shit here,what have u done?
@@narcoman over the past few months sense this comment I’ve just been eating a lot more food high in protein and lowering my cardio to 2 days per week. I’m also lifting hard. I’ve gotten a bit bigger sense then, while also keeping slim.
@@benj5192 current weight height macros?
@@narcoman 6’3, ~205lbs
Dude, if I go work out after eating two meals of heavy carbs, I will faint or pass out before getting to the gym
"They're non essential" based off of this claim, protein, or fat is non essential. The body can produce these macros from other macros. It is ESSENTIAL to get healthy carbs, fats, and proteins in your diet, if you want to live a healthy long life. You can survive on a protein free diet of french fries only like in the TV show picky eaters. Will he live a long time? Of course not. Fiber is a carb and is essential for most people to live a long life.
Just ate two donuts, not only carbs healthy, they also taste good 😂
I went on a calorie calculator. It said my maintenance calories need to be at 3000 calories. I’m 6ft 6in, 225, with 20-22% bf. My goal is to build more muscle and lose fat. Will those high amount of carbs turn into fat? And can I possibly use fat in my body for fuel?
Any advice? FYI - I lift 5 days a week (progressive overload) and off days I do active recovery. I do yoga morning & night, walk 8-9 hrs/week, sleep 7-9 hrs/day, myofascial release, and health wise my diet is clean. What am I doing wrong? I’ve struggled so hard. I need help. 🙁
No you will only gain fat if you eat to many total calories
@@dwiley247 stress also
@@samuelb1638 high stress increases cortisol levels which could lead to an increase of water weight, but doesn’t directly lead to fat gain.
@@dwiley247 thanks for clarifying that for me 😃. Right now I’m eating 2800, instead of 3000. Trying to find that sweet spot, but it’s hard for a taller bigger guy imo. Maybe I need to do sprints vs. low steady state cardio? But I think they’re the same, except 1 burns fat slower vs. faster if one is on a time crunch.
I just don't eat. I have to force feed myself. I'm so used to eating a big meal at night and it's almost impossible for me to eat lunch. I've started eating oatmeal with PB, honey, cinnamon and a banana for breakfast everyday. But dang I can't eat lunch. I'll eat plain cooked chicken strips for lunch and that's it.
I am a high carb vegan
Enjoy your accelerated deterioration. 🤡
Like all the top athlete eat carbs like I eat like a bowl of rice 3 slices brown bread and oatmeal are my mean carbs with fruit the rest is fruit meat eggs and raw honey 🗿
I Got Beans Greens Potatoes Tomatoes
Lamb Ram Hogs Dogs
Beans Greens Potatoes Tomatoes
Chicken Turkeys Rabbit
YOU NAME IT!!!!!!
What do y'all think about drinking ~100ml olive oil every night to add calories?
bro, science..
Calories are almost impossible to get unless you eat carbs like if you have to eat 5000 almost impossible
Carbs = fuel= power for lifting=muscle building
Did keto lost 10 lbs leaned down but I got light headed during lifting .... I want to build muscle so adding in some healthy carbs oats ect...about 100-150 g...I'm a lifter 3-4 days week and eat 100-135 g protein ( 5'3 131#) feel better for lifting but trying to tell myself I need the carbs ...I will not get fat...I need to build...diet culture is a bitch
Mike Mentzer. End of story.
Algorithm
Thank you for your service🤝
Wow…… carbs aren’t necessary?! That’s crazy. I have type one diabetes and life without carbs is better for my sugars but hard for me in weight lifting. As long as I take insulin it seems like working out I end up with low blood sugar so often that I need carbs. But the less carbs I have the less insulin I need and less low blood sugars. It’s so complicated but in short my carb intake becomes so high (with the juices I must drink in order to not die when my sugars get low) that I feel it’s extra hard to gain muscle without also gaining some fat. Not impossible but very hard. I wish there were good nutritionists here.
That must be difficult to manage. I hope you are able to find a good sustainable balance with it. There really should be dietician support for people in that situation.
I don't have diabetes but am prone to hypoglycemia, in recovery from anorexia. Complex carbs have been quite critical for me to maintain energy levels
I eat 0 carbs... you don't need them at all.
No but they sure help lol
Theres no such thing as bad carbs or good carbs. A carb is a carb its the easiest nutritent to digest,the bodies fav energy source. Without carbs your performance will go down.
Absolute rubbish, numerous and extensive scientific studies show that to be false. Refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes, Refined carbohydrates tend to cause spikes in blood sugar levels, which leads to a subsequent crash that can trigger hunger and lead to food cravings, They’re usually also lacking in essential nutrients. In other words, they’re “empty” calories. Most truly qualified medical professionals (not fitness quacks, but actual doctors) will advocate eating all food groups for normal people and cutting out none entirely including Carbs, unless they are advocating a specific cure to a medical condition (ie Keto can cure diabetes and even end seizures in epileptics)or dealing with a specific food intolerance. The long and short of it, is if you eat Carbs (I do just at a low level, low carb works for me, not just physiologically but psychologically as a treat, subsequently driving motivation mentally, Keto is just too hard for all its benefits) go for the bowl of oats not the white bread.
@@leecourtney1225 diabetes is caused by intramyocellular lipid. Its the fat in your cells that block insulin from getting the sugar in.keto diet is unsustainable if you know basic biochemstry . The ebst performance athletes live off refined carbs aka ugali corn white rice and table sugar and alot alot of fresh fruit.
@@leecourtney1225 bro i work 6 days a week cycle plus soccer. In no way i can maintain good mood good hormones on a low carb diet ill have to abuse caffein like most low carbers do right? Lol its like scratching your left eat with your rigdbt hand.plant based high carbs for the win win
@@nj-kh5vw you can't even type properly. Maybe you should stop the carbs.
@@Ggg-nv5ly maybe its all the glucose powering my brain which is making my typing look silly
No carbs...you will never build muscle !....
These guys look a mess
You guys look like wannabe body builders