We’ve Been Wrong About Carbs All Along - The Largest Study EVER Conducted on Carb Intake
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- Опубліковано 14 тра 2024
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The Biggest Review on Carbohydrates for Exercise Ever Conducted
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References
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Timestamps ⏱
0:00 - Intro
1:18 - 25% off Your First Order from SEED
2:11 - The Study
3:24 - Carb intake 24 Hours to 30 Minutes Before a Workout
5:07 - Psychosomatic Effect of Carbs
6:02 - When Carbs are Beneficial
6:51 - How Glycogen Depletion Affects Performance
8:11 - Carb Intake Over 2 to 7 Days
9:31 - Carb Intake Over Multiple Months
11:32 - Possible Explanations
12:40 - Calories vs Carbs for Muscle Growth
14:20 - Short-Term Timing of Carbs
16:46 - If Your Workouts Are 24 Hours Apart
18:37 - How to Apply This to Benefit You
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
awesome, thanks Thomas.
High protein may be better for building muscle but not better for longevity! Which is better not being ripped or RIP, I know which one I’m going for but happy to bring flowers when I visit you…
Thx Thomas .👍👍. For all your support and knowledge for us to hear and learn.
Keep up the good work!!!
Jorge
Chana Dahl chickpeas are a low glycemic level 8, super creamy, and flavorful. We use in the place of mashed potatoes.
I’m getting tired of every study contradicting the one before. So I’m just figuring out what work best for my own body.
The scientific method is about formulating a scientific theory based on current evidence. If you have more data the theory gets updated.
When you EXPERIENCE smthng yourself , no matter what study, it will NEVER ever convince you anymore that the opposite is true ;) (Studies are many times biased , delibaretly or not , made , designed and executed by people that are influenced by a variety of interests you may know or may not know. about)
Hahaha. Welcome to the club.
Same here, feeling so lost, each approach (keto, low carb, paleo ,etc) got their studies on favour and detracting them...
Next year, everything goes back to the old way, reviews are the goal 😂
Every day we find out we were wrong about this and we were wrong about that.. and ya know what.. 5 years later we will find out we were wrong about being wrong.
That’s exactly what I told my teachers at school! They were all furious and defending bullshit they were taught😅
I think you're wrong. But so am I, so it's ok.
That's how science works, knowledge is fallible.
I’ll just say apes eat high carb diets
Well one thing that we find that is constant in all of the studies that are isochloric, is that calories are king. So count your calories. Why does everyone have to make it so complicated I have no idea. We know calories have an effect on your weight so why ignore it and go on ridiculous fad diets that most don't stick to. Count calories, eat highly nutritious food, have at least 25 g of fiber a day, and choose any type of diet that you can stick to for the rest of your life while doing those three things and you're set.
I eat zero carbs for 30 days, I lose 30lbs+, my attention span is awesome, my recovery time reduces dramatically, but I do dream about Cinnamon Toast Crunch the entire time. That's all I need to know.
🤣🤣🤣
You lose 30 lbs because your on a starvation diet. You simply can’t get enough calories eating zero carbs. If your did eat enough calories you would not lose weight. Keep it up and you’ll tank your testosterone and the ability to ever breakdown carbs. Good luck
@@davidgreene8608 hi,
how does taking less carbs tank testosterone ?
Losing 1lb a day is highly temporary as a lot of it is water weight, glycogen reserves and gut clearing up....all of which you will gain back as soon as you go anywhere near your previous diet. Even in full ketosis, aka water fasting, it's almost impossible to loose 1 lb. of fat a day unless you go into starvation mode, in which case you are taking a huge risks with your life unless your body is already reasonably healthy and you're near a hospital in case your heart is acting funny.
Trust me
"I was wrong about purple. Green is the best color. ONE MONTH LATER "Ok, there is some fascinating research that just came out recently pointing us back to purple. 😆
It never fckn ends. These creators need constant content. People need to learn their own bodies and do what's best for themselves.
@@YouCantDimMyLight True that.. cause they have constantly push crap prodducts.. every single video... its nauseating... I had to un sub from this guy and several others.
Both can be true: Science changes sometimes, AND, these people need to make daily videos....
It's certainly better than to keep pushing green just because you've been pushing green for so long! People were pushing keto on me for so long and now they're eating over 100 carbs a day. Instead of intermittent fasting, they are now eating four or five meals a day.
So it's something different. Before it was it's purple better or the green is the best. Nowadays is different. The green is identify himself as purple. Don't be rude with him recognize his pronouns otherwise it will become red and after that black. From anger obvious.
I cut out all carbs on June 28. I have thus self cured my diabetes 2. No poisonous carb crap for me !
speak for yourself when you say "carb crap" , you couldn't handle them that's on you not the carbs . Many of us do fine
@@Steven-lc3tg Carb CRAP ! ! Wait till you are 80 and see how you are doing on your candy, cake and ice cream!
@@Miraak1868 i don't eat any of that stuff i agree it's trash. But if you're saying normal whole carbs are bad you are misguided
@@Steven-lc3tg I cut out carbs and self cure my diabetes 2 and other health issues that were bugging me. Do you yet understand? Probably not.
@@Miraak1868 i understand it worked for you, but you're demonizing carbs when it was a you thing not a carb thing
The key takeaways from Thomas DeLauer's analysis on carbohydrate intake and its effects on muscle building and strength training include:
1. **Carbohydrate Impact Is Context-Dependent**:
- Immediate pre-workout carbohydrates (within 24 hours before exercise) generally do not significantly enhance performance unless accompanied by an overall caloric surplus.
2. **Caloric Intake Over Carbs**:
- Total caloric intake appears to have a more significant effect on performance and muscle growth than carbohydrate intake alone. This suggests that eating enough calories is more crucial than the specific timing or quantity of carbohydrates.
3. **Psychological Effects**:
- Some of the perceived benefits of carbohydrate consumption could be psychological, giving a placebo effect that might enhance performance temporarily.
4. **Body’s Adaptability**:
- The body is capable of replenishing glycogen stores through various metabolic pathways, such as gluconeogenesis and the Cori cycle. This reduces the necessity for high carbohydrate intake, especially in non-extreme training conditions.
5. **Long-Term Carb Intake**:
- Over longer periods (from one week to three months), high carbohydrate intake does not consistently improve muscle strength or growth compared to lower carb intakes, particularly when calorie and protein levels are matched.
6. **Importance of Protein and Overall Diet**:
- Protein intake and overall nutritional balance play a more critical role in muscle growth and recovery than carbohydrates alone.
7. **Specific Scenarios for Carb Loading**:
- Carbohydrate loading can be beneficial in specific scenarios, particularly for athletes undergoing high-volume or long-duration training sessions, where quick glycogen replenishment can enhance next-day performance.
8. **Individualized Nutrition Strategies**:
- Athletes and individuals should consider their specific training demands, personal metabolism, and dietary preferences when planning their nutrition strategies rather than strictly focusing on carbohydrate timing and quantity.
Thank you!
MVP. Saved me 20 minutes 😂
Dam, wish I read the comments first. Thanks.
@lissadawes4243
Hhhhhg ,sorry for you .But anyways it's always good to know the détails about the research
Thanks, save me 20 minutes
After all the research I've done and diets I've tested, I've come to the conclusion that carbs can pretty much be tossed to the wind and replaced with healthy fats
Right on!
Unless you're physical/athletic and quickly find out there are reasons why athletes don't chase after keto fads.
Wrong. A zero fiber diet leads to extreme gut issues. Ask me how I know.
@@goolash9991 LOL....let's see...we have thousands of testimonials that admit to resolving IBS and gut issues by discarding fiber mostly or totally from their diet, including my wife who has had IBS her ENTIRE life since being a child, we have been through 3 doctors to help her and NOT ONE doctor was able to address it yet now she is down to mostly carnivore with very low fiber and for first time in her life her IBS is at bay with no issues and she is 59 years old. No YOU'RE wrong...fiber is not necessary for optimal health no matter what you say, just by the claim you made we know you are not being honest so we really don't care about asking you about anything.
@@shawnlewis1918 Wow triggered much?
Check out Karen Hurd’s bean protocol. She’s cured thousands of people with IBS & Crohn’s over the last 30 years in a matter of months. With no drugs. I’m sorry you went the dead end route of the medical industry. I was strict carnivore for 5 years and developed leaky gut which came with a whole host of other ailments. It’s been hell. My Leaky gut is healed but still trying to heal my worn out adrenals. But you do you. I’m never going carnivore again.
Ive done zero to 65 carbs on a carnivore diet for the last 43 days now and I'm becoming leaner and feel so much better.
Congratulations. Do you eat any vegetables and if yes, which ones? What are your thoughts on dandelion greens organic and Romain lettuce?
Everything is great in the short term. Watch out for long term side effects.
I went from over 300 to down to 200 in a year strict keto carnivore and mostly omad occasionally 2mad but down the line my energy tanked I had no desire to exercise because I was very fatigued my sleep was horrible I now eat a solid 3 meals a day and eating 100 grams a carbs a day sometimes 150 depending on my exercise coming from veg & fruit I feel so much better now and still losing weight without the negative
Ridiculous diet
You probably put yourself in an extreme caloric deficit
I will tell you this from my own experience. When I reduced my carbs significantly it played a major role in my hormone production including TEST and thyroid.
Did your low carb lower or raise your Testostetone. and thyroid levels?
@@garyr1934 lower both significantly. I had labcorp bloodwork done before and after.
I been dealing with a mold / Candida issue and thought I needed to cut the carbs. It messed me up.
@@cg1811 I thought so
Me too
But no candida
Try caprylic acid and black walnut to kill that
There are other ways that don’t come to mind right now
But yes
Low carb did this to me
We both. Need to regroup
High quality carbs is key
Good luck and thanks for responding
I have Hashimoto’s, so I have to take replacement hormone. I have noticed no difference at all between high/low carb and my thyroid replacement dose needs. I’m still on the same dose of t4/t3. Perhaps we are all different, or maybe something else is throwing your levels off? I do know that too much caloric restriction can do it.
@@Gina-Montana Hashimotos is something to contend with
I’m sure you’re trying everything you can to manage it
I think carbs are the easiest macro to over consume so I’ve always gotta watch carb intake closest.
for me its fat that is the easiest to consume with 9 cal/gram compared to 4 cal/gram for protein and carbs. I can eat a 1000 calories of peanut butter or cheese or olive oil in under 2 min, but eating a bunch of pasta is a task for me
@@Classicalliberal85 That's why you have to watch them because they are calorie dense, the problem with carbs they turn into sugar and sugar is the main problem.
@@davidahart2476 sugar isn't a problem for metabolically healthy people, especially in normal amounts
@@Classicalliberal85 100% agree with this. And as I mentioned in a previous post, I did keto for about six months and felt pretty good. But once I switched over to working out a lot specifically for hypertrophy, I realize that I needed to scale back the fat big time and scale up the carbs to align with my protein. Big changes after that.
@@Classicalliberal85 peanuts are not a good source of fat, too much phytic acid and in some cases glyphosates. As for cheese, a good one, but better if it is raw/organic cheese. Olive oil is also a good one as long as it is pure real olive oil (expensive tho).
Seems it's not so much if carbs help, but how much do carbs hurt, and that's something each individual needs to determine for themselves.
Genius!
The body builders say carbs are a vehicle for protein to the muscles. It's bro science but it seems to be true.
@@CrazedCorgi Great, let's go get a cookie.
@@CrazedCorgiit's the insulin spike but that can be replicated with a large bolus of lean protein which works better 🎉
Quite the opposite 🐑 😂 @@kelliad
I follow you because you seem to study and stay on top of the latest nutrition and exercise research.
However, as things change it seems like we’re going down a rabbit hole looking for a simple healthy diet and exercise program. Simple, and clear is always the best strategy, to me.
This shows I am not an anomaly when I can run even on fasts that are days long. Extremely interesting video, Thomas.
Th reason you can fast for days is because YOUR body can effiiciently change to and run on fats as where diabetics cannot. The type of carbohydrate is critical for health. NEVER EAT GRAINS! Every time a person each grains, the blood sugar lvl spikes and the body learns to not use body fat. And not only do grains dehydrate the human body, but worse, gliaden in the gluten in the grains such as wheat, rye and barely causes false DNA signaling. Simply put, the body's cells are born an itty bitty bit more warped than they should each cell division! The Real James Bond ran the 100 mile Western States Race at age 50!
As for fats, the structure of the human brain is 60% DHA. Every time someone only eats non essential saturated fats instead of eating FISH FATS they are harming themselves because DHA is our #1 anti-inflammatory built into our cells! "DHA/EPA increases stroke volume of the heart and cardiac output. It also relaxes the vascular walls, and increases blood flow to exercising muscles." Doc Colgan 2012.
Available food veggie, grain and now meat to the American public is all tainted by chemical and big pharmaceutical companies. We really have to pick our poison. Wouldn’t be great if we could class action lawsuit them into oblivion and just finally get access to real, natural food. I don’t want to be roundup ready and I don’t want to be on meds when I eat food. If I am consuming drugs shouldn’t a doctor be monitoring the amounts, the combinations and my own specific allergies to any and all drugs being ingested.
@@knowledgeishalfthebattleua-cam.com/video/xJAL5eUBpIQ/v-deo.htmlsi=hLx3btCas5PI6wGY
Exactly the information I was looking for! Thomas, this is in my estimation, one of your finest presentations. Thank you. And.....I never quite your videos prior to the end.
luv ya positivity jonesy, yes he sure is a star.
great information, thanks for that ❤
Please get a metabolic scientist as a guest and cover the “Randle Cycle”. How do those Keto guys run 5 marathons in 5 days completely fasted ? Only water and salt. How do we explain that type of performance? No carbohydrates or fats.
Lipolysis, gluconeugenesis and ketones. Eventually you'd need some calories but 5 marathons in 5 days is doable. They're not exactly going to be breaking any time records!
@@richardmiddleton7770 Nor do they need to. We weren't designed or built to run marathons all of the time. Pluse marathon runners are usually sickly skinny or skinny-fat and many have heart problems. down the road.
I’m a marathon runner, and doing keto / low carb / carnivore ultimately tanked my testosterone and running performance. Also, I don’t subscribe to ideal of running multiple marathons in a short period. Adequate recovery is essential. When I’m not injured, I’ll do 2-3 marathons a year at most. Every marathon I do, it takes at least 3 weeks to recover (speaking of not just physical recovery, but also mental recovery).
@@sethtphillips "I’m a marathon runner" - That's your main problem. That's one of the most inefficient, hazard-prone ways to exercise. Humans weren't made for long-term, steady-state cardio. No wonder you also need a diet that's not optimal for humans, either.
@@johnp7739 Wrong. You know nothing about former diet, which was Whole Foods (for 7 years) with moderate carbs. The most optimal diet is the omnivore diet, not a restrictive diet. I never gained weight or body fat until I did low carb and carnivore. Also, your note of “long-term, steady-state cardio” shows you are clueless about running. Long Distance Running comes with a variety of different workout, including sprints. My running life has included a host of high intensity work. So, no, my lifestyle didn’t cause me to need an less optimal diet - eating Whole Foods is optimal, not an extreme diet. My life was perfect before jumping on the low carb bandwagon. Long term low carb and carnivore, or any extreme diet for that matter, are definitely not optimal!
Fantastic vid Thomas, paper proof of what is being lived out🎉🎉🎉. I rarely comment on anything anymore. Yup my back & neck are still wrecked & yup the 95lbs has been kept off for into the sixth year now.
I've been cannavore for 3yrs
And will continue to do so. Keep um coming Thomas!
do u eat any carbs?
For 3yrs I had very little to mostly no carbs. And when I did have some carbs during that time. I would quickly feel like garbage. Then I learned about carb cycling. I did this after I lost the weight & now days I may have some carbs once a month, I don't feel like garbage when I have some after a couple of months.
Almost zero processed foods, only sugar I have is from raw unfiltered Honey.
You have a eating disorder.
I have heard so many times from people "you can't build muscle without carbs" but I can believe it is tied to calories more. One year of my life I hired a trainer. The best performance increase of the whole year was when I was doing a month of carnivore. The biggest difference was I did not track my calories before I started carnivore. And I made sure I ate 2200 calories a day on carnivore. Before that I wasn't eating enough. I started looking back at my diet before, and I was probably eating 1600ish calories daily.
Why tf would you ditch veg and fruit?
Interesting, thanks Thomas.
Great stuff here my friend! Thank you!!!
This is SO helpful. Great presentation of a much needed study!
Working out on ketones natural or exogenous married with Creatine I find is the best zone to be for performance. Taking ketones on a fasted workout is an incredibly satisfying experience
For the second point, it will be interesting to know what what used to flavored the water because some sweeteners could raise blood sugar even if they are carb free.
From another fitness influencer, they advised fuelling up on carbs before a workout and after. Discouraged fasting, working out in a fasted state. Discouraged also eating much less carbs.
Who?
great video.. thank you for your dedication ❤
Perfect timing as i am starting a keto diet. Thanks
Hahahaha sucker.
Keto is also going to be debunked in future studies. Its one of the stupidest fad diets.
I mean, you should have already known that carbs weren’t the issue. Just over consumption of food
Keto will be the next to be debunked
@@ReaIistik but carb heavy foods don't fill most people up as much. Much easier to over eat carbs. Also this doesn't get into other health issues
I’ve been type 2 diabetic (completely reversed) and have done Keto, low carb, etc. After this reversal, I have just kept carbs on the lower end of my macros and the carbs I consume typically have a protein component or something beneficial.
I understand that my lower end carb consumption is negligible either way in terms of results, but I’m a human being, not a robot. My fitness level is so high it doesn’t matter either way, it’s just kind of a personal preference at this point - kind of like cycling types of diets that you’ve mentioned in the past.
Hey Thomas! Love your channel! I'm no kind of athlete... But, I find that now that I focus specifically on Protein intake, I've been losing the weight more easily than expected (lost 6 lbs this week). I keep my protein between 90-135 g- fat- below 150 g (but usually below 120), carbs- usually below 100 g (but occasionally higher). This new round of dietary focus has been short, but, very beneficial!! And you are my number 1 guru!! Thanks for all you do! 😊
Perhaps carbs have some effect on dopamine. It would make a lot of sense for placebo related to release of dopamine like this to be very strong.
dopamine and addiction go hand in hand. most people are addicted. love reading these comments, people defending their carb consumption while denying they're addictive. most people use food as an escape and admitting that can be hard.
sugar and cocaine release dopamine as well, carbs might have a benefit in the gym but doesnt necessarily mean its healthy.
@@plasticstuff69😂 you sound like a no carb religious zealot. I’m gonna go enjoy my brown rice and red meat.
pubmed.ncbi.nlm.nih.gov/1349715/
What this study shows is that a high carb low protein diet increases dopaminergic tone. A properly functioning dopaminergic system is critical for avoiding diseases such as Parkinson’s and Alzheimer’s. I think it’s best to avoid making diet a religion, and avoid making assertions like carbs are an addiction because it may have some connection to dopamine without reviewing the literature.
I appreciate how Thomas stays open to emerging science. Science is constantly shifting as we test new hypotheses, the best thing we can do is remain open and not stick our heads in the sand to protect our beliefs.
Why are people commenting as if they have watched the video when it hasn't even been out that long? Very odd. 😅
Hahaha.... THANK YOU for calling the shills out on their shillery!!!👏👏Dude attacks Tom 3 minutes after the video dropped, when the video is.. how long? 🤔 😂
Calm down little betas
Bots
either bots, or people just reading the title.
Props to Thomas for being able to admit he’s changed his mind/opinion after reviewing recent studies/data.
🎯 Key Takeaways for quick navigation:
00:00 *🍽️ Overview of the Study Findings*
- The study reviewed the impact of carbohydrate intake on workouts and muscle building across various timeframes.
- Divided into four categories: acute, post-depletion, short-term, and long-term carbohydrate usage.
02:14 *🏋️♂️ Acute Carbohydrate Consumption*
- Carbohydrate consumption 24 hours before a workout showed no significant effect on performance or strength in isocaloric studies.
- Studies revealed a small improvement in performance with carbohydrates, but only in subjects with a caloric surplus.
- Psychological factors, such as perception of carbohydrate intake, influenced performance outcomes.
06:58 *💪 Carbohydrate Repletion After Depletion*
- Studies on repletion after glycogen depletion showed no significant performance difference between carbohydrate and non-carbohydrate groups.
- Timing of carbohydrate intake post-depletion may impact glycogen restoration and subsequent performance.
08:17 *📅 Short-Term Carbohydrate Usage*
- Randomized controlled trials over 2-7 days showed no significant performance difference with varying carbohydrate intake.
- Most studies lacked isocaloric controls, indicating a need for further research in this area.
09:39 *📊 Long-Term Carbohydrate Intake*
- Studies spanning 1-3 months found no significant effect of carbohydrate intake on strength or muscle growth.
- Caloric intake appeared to be a more influential factor than carbohydrate consumption in muscle growth.
- Muscle growth outcomes were similar regardless of carbohydrate intake when calories were matched.
Made with HARPA AI
Including carnivores in those studies would have made it even more interesting except for the fact that it might have revealed a little too much for carb eaters to handle.
Carbo-loading with pasta or plenty of potatoes with your protein the night before always gave me longer lasting energy in a sport the next day. Also, fruit like raisins, immediately before playing, also improved energy.
This is like the experiment where they gave sports drinks with and without sugar and there was simply a placebo effect. The actual science does not say you do much better on high carb/sugar diet.
Great information! Thanks! 😊
Thank you for a quality video every day. I look forward to it.
u should make a vids on ur current diet/day in the life. a video on ur thoughts on longterm keto.
In other words, a video on how to look 15 years older than your actual age.
I'd love it if he did this!
@@organicladyketo diet makes ppl look older?
@@blancaof89 you're stressing your body too much if you don't eat any carbs. Good carbs like beans, lentils, fruit, and raw honey are pretty important.
He would have to include the peds he takes though.
Calories trump all. A calorie surplus with 1.2 g/kg of protein is better than a calorie deficit with 1.6 g/kg of protein. Try growing muscle on a calorie deficit. Carbs are protein sparing (i.e. less protein is converted to glucose). Your body is always going to meet it energy needs, especially to the brain, before growing new muscle.
This obesssion with high protein has been continuous since the 1980s. That's when the sale of protein powder began to take off. The average lifter doesn't need more than 1.5 or 1.6 g/kg. Even Brad Schoenfeld says this because that's what most the research shows.
Recent research has shown a protein surplus bribe those numbers can be beneficial for muscle protein synthesis.
Calories definitely trump all. I noticed that I can get away with 100g of protein per day or less at 220 lbs. as long as my carb consumption is high.
this is true, if you are in a major caloric deficit, you definitely are going to need closer to 2.2 g/kg to avoid muscle loss but if you are in a surplus, its just not as big of a deal
It's bizarre that you recognise that calorie surplus / deficit is a catabolic / anti-catabolic factor depending on which side of balance you are in yet then leap to to conclusion that carbs are somehow special. Calories - energy is exactly that. Guess where calories come from? ANY macro nutrient. Eg Fat, Protein and Carbohydrates. You do not need carbs to be in an energy surplus. An energy surplus from carbs is not special. In fact, we know now, that glucose in large amounts is toxic and can lead to all sort of issues like mitochondrial oxidation, metabolic syndrome, diabetes, alzheimers etc.
@@defdaz Yeah, you convert amino acids to glucose for energy. Why do you have a problem with this? Sorry to hear you are in poor health and are glucose intolerant and/or insulin resistant. My body's metabolism regulates glucose very well. I can eat as much broccoli as I want. I would rather get my glucose for carbs rather than from protein or rely on ketosis. Why did you let yourself go?
Great video!!
One of your best pragmatic videos, thanks. I do find that when I bump up the carbs to around 100g +/- 50g per day vs < 60g and lower the fat (calories can vary, but not by too much, but then again I really didn't measure it to be fair) my strength greatly improves, where a 15lb dumbbell feels heavy on curls, to when I'm glycogen filled, a 25lb feels fine, not even heavy until I hit 35lbs, but that very well could also be increased calories overall, so I need to write down what I eat to see how / what really affects me. When I was LC/Keto, I did find that gluconeogensis isn't fast enough and doesn't replenish glycogen stores as if you would with a higher carb intake (I assume gluconeogensis replenishes the liver first, and muscles pull from the blood stream glucose to create glycogen while the liver maintains blood sugar levels, but if you have very low insulin levels, I'm not sure if that process is slowed down compared to insulin pushing that response.)
Eating carbs is faster and more efficient than gluconeogenesis.
When combined with vitamin C the uric acid pathway is blocked. Fructose seems promising if insuline is an issue - which it shouldnt be if we are talking a calculated carb replenishment. BTW body is using glucose all the time. It doesnt make sense to me to force the liver to make it all day long from fat and protein.
Exactly
Unless you struggle with a lifetime of fat and an unhealthy mentality
Thomas, you're correct. .I know this from personal experience, It's not just psychological. Eating carbs do improve strength and energy. I noticed this 20 years ago. I realized that I'm stronger whenever I eat meat with potatoes vs meat without it. After discovering this I add a little bit of carbs to my meal the day before or 2 hours before working out.
I think you missed the point of this video. It's calories that matter, but carbs. If you're fat adapted (this takes time) and eat enough protein and fat, your body will make all the carbs it needs.
@@supercal333 Oh... I just wanna clear up that my comment wasn't about the entire video. I was just responding to what he said in 6:40 when he said...."He eats a little bit of carb before working out." I usually put a timestamp when I do comments like that. But last night I was just being lazy.
@@abcmaya Carb consumption makes little difference in these studies when total calories are controlled for.
So much for the Dr Mike video.
I train professional boxers. They have to cut water weight starting the week before the fight. We go from a glycogenic diet to ketogenic back to glycogenic as soon as they get off the scale. Yes those carbs effect their performance drastically in this case. Of course the water loading pushes out all their electrolytes too and they’re dehydrating towards the end but you can see the difference early when they’re still drinking 2-3 gallons in the beginning. As soon as they can start putting carbs and electrolytes back you can see them snap out of it. I suggest you study this process to get a different perspective because without those carbs any explosive exercise will sap their energy fast when they’re carb deficient. As opposed to the 24-36 hours after the scale they will feel brand new and ready to fight for 12 rounds
a dry fast burst to help transitions is the key
Thanks for this great information and video!! Who would’ve thought?! However. I’m type 2 diabetic and me & carbs don’t have probably will never have a good relationship.
It would be nice if these so called "experts" can inform us or even explain to us how us Type 2 diabetics can build muscle and when to use carbs.
Walter Kempner would disagree
Me too. It’s a mistake to think this could be an overall statement. I am a 70 yr old type 2 diabetic woman with a tendency unless on keto to have fatty liver & bad triglycerides & bad HDL . Very low carb keto diet with higher protein(animal&plant). This fixed everything for me and I lost 38 lbs that I had been trying to lose for 27 years with my nutritionists diet and daily or every other day hour or more exercise that NEVER worked for ME. I am not a young 30’s yr old non diabetic male who is all about the muscle building to be muscle bound. When are people going to stop all the tribal self identity wars about foods. Different diets are good for different people at DIFFERENT TIMES. It may be healthier I believe to vary for short periods of time: Carnivore mostly a few days then maybe vegetarian for few days then a 24 hr fast, intermittent fasting most days with only 2 meals and a few days here and there throw in a small keto 3rd meal. Always keto and carnivore but every couple weeks a few days with some resistant starch and some days with lentils. Get the idea?Most people in this country don’t need what Thomas is talking about today - they are prediabetic or diabetic or obese. They be are not young or good condition mid life muscle guys. He’s about high performance in that specific group.
Stop eating carbs... seriously. Like immediately. Give yourself a week and I guarantee you will have cured it.
It’s fine be low carb temporarily. And if dietary carbs don’t trigger you, you could slowly add them. Just make sure you’re getting enough protein (this is especially important for satiety, building muscle, and many body functions). Many carnivores like to look at carbs as drugs, when it was the lack of sufficient protein and consumption of **bad fats AND bad carbs**.
Thomas it's time to accept that literally nobody knows literally anything haha. That said, love your videos.
haha yup, and mix in dry fasting to really take your head for a spin
I always eat protein pre-workout and carbohydrates after training due to my own assumptions about what I see from the studies. I had above average results. Unfortunately, after the pandemic it affected my routine and I lost a lot of results and affected my hormones. Thanks Thomas. You are The best.
Great video, Tommy
When someone says:"I was wrong about...." I like the video just out of respect.
Ya but his channel is now deleting comments that state other points of view. No respect for that.
@@organicladyThe Big Tech "G*****" has been censoring comments and replies recently even in other channels
@@organicladyThat has something to do with the company behind Y T. C*n**rs**p has become very silly
Losing 17 lbs of body fat over 77 days using keto, fasting and a caloric deficit...incorporating carbs back into diet... With my group we collectively lost 191 lbs! Carbs are not the enemy, a daily calorie surplus is!
Carbs are a source of energy so of course eating them in surplus would be a problem. Some people have trouble overeating carbs so a diet that curbs their consumption can be beneficial.
Too many carbs and the wrong carbs ARE the enemy however
@@kikataye6293 What are some of the clean carbs that you have in your lifestyle?
@@bakrantz Yes.. timing of carbs is key
Good morning 🌄🌄 thanks for sharing
Great info!
Pity they did not include a no carb group!
No carb group would demolish them what's why 😂
No need to include cults
No carbs is a cult? Sounds like you're in a cult yourself buddy. The government doesn't have your best interest in mind. And neither does kellog
@@fflanigan so low carb vegans are a cult?
@@fflanigan No such thing as an essential carbohydrate. Study came out as expected
Tim noakes is running some studies to prove you don’t need carbs or glycogen to perform well. This coming from the man who invented carb loading and high carbs for athletes.
Carbs wreck your appetite brakes, you can eat more, if you eat protein and fat satiation comes sooner in my experience.
Studies have shown that low-carb and zero-carb individuals maintain their glycogen levels during and after exercise.
@@MarmaladeINFP yep but he’s looking at wether it’s crucial, what seems to be crucial is your blood glucose levels not the muscles.
Tim lost it a long time ago 😅
@@Jerry101ucanttouchmae Lost what?
I am not even as knowledgeable as Lay Person when it comes to all the science of all this stuff, and even EYE find this extremely fascinating!
Thank you, ive been talking about this for ages but no one believed me at all.
The more I listen to Thomas's podcast interviewing other experts the more I appreciate his perspective ethics character and values❤ as it relates to the information he shares with the world.
He uses peds and passes off his physical shape like it's because of the advice he gives. That's hardly honest. Not saying the advice is all wrong but that his body is not a result of just kidding and the nutritional advice.
@supercal333 thank you for sharing. I do enjoy the channel exclusively for the content.
Prof Tim, fellow countryman, was scoffed at years ago. His Banting approach that I learnt from eventually led me to carnivore. Body always feels ready for any physical challenges at 56.😊
It seems we have been wrong about a lot of things that we were sure of for a long time, lately.
"We" Talk to yourself
And that's why I always have carbs during my evening intermittent fasting, and I can perform perfectly for the whole fasting even if I workout like crazy. Carbs are not demon, is the overuse of them maybe the demon, but if you train hard, or have an active lifestyle, they are needed for performing better physically and mentally. Also there should be more studies regarding muscle building with low or 0 carb vs high carb, but with exactly the same calories, no one with more calories than the other.
Very interesting. . .Also I would consider that perhaps people feel the way they would want to feel on carbs while working out although it might not change performance.
Strict Lion diet works better for me than anything else; beef/lamb water salt. But that’s just me.
Must suffer with the low test?
My testosterone on keto was over 900
On carbohydrates dropped to under 600
Finally a video that makes me feel great about my low-to-no carbs lifestyle and i don't feel like I'm leaving performance / muscle grow on the table and that at the end, what really matters, is, being on a surplus for muscle grow and performance. Thankyou Thomas!
You are The best. Thank you
Makes perfect sense
The more time goes by the more I realize my body never lies to me. Awesome video!!!
Carbs added to type 2 is a bad idea for me...
The hormone response and the intensity of the workout both trump carb or any other intake in regards to muscle loss or gain as well of recovery.
Good Info. Dr. Jaquish has been saying this for a couple years now.
I have done fasting, many 5 days, and daily intermittent for 10 years, on and off true keto for 10 years as well. And my strength is the same or better with little or no carbs.
1. I suspect that ketones make the brain stronger, which translates to mental "strength," making me physically stronger.
And 2. I also suspect that the right amount of carbs is better all around than more carbs, and the right amount may be what your body produces through gluconeogenesis, and/or much less carbs than we typically think of as "carbing up"
I think the biggest takeaway from this is that carbs are truly beneficial for one reason; getting into a surplus while being soft on the wallet. Carbs are phenomenally cheap, even good carbs like fruit. Could I hypothetically put my giant 250 pound Viking ass into a surplus eating nothing but protein, build muscle and stay fairly lean simultaneously? Well sure, but...money.
That comes at the cost of your looking term health. Animal fat and protein are nutritionally and calorically dense so you don't have to eat as much volume wise.
@@supercal333 well it really comes down to goals. I personally don't care to live to see 120 and hurt just getting in and out of bed. If longevity is the goal though, then there's no arguing that carnivore+ is more of the way to go. In terms of pursuing bodybuilding though...for a guy of my stature, I have to consume a TON of protein to be in a surplus to actually grow. Even reaching that surplus with how filling protein is is tough for me in particular. I can easily maintain and lose weight on a more carnivore based diet, but it's much harder for me to gain.
@@JJ_Adventuresthere’s nothing wrong with carbs, keto is for overweight people, carbs are for muscle builders. Most people in these comments have never set foot in a gym.
@@JJ_Adventures not true, carnivore is not proven to be beneficial for longevity
@@Classicalliberal85 it is when you consider that Alzheimer's is just type 3 diabetes due to insulin sensitivity issues in the brain.
Good video Thomas 🎉
As always, very informative!!
Then 4 months later… another “study” will show something else. This channel is just fueling the flavor of the day concept. I have a hard time listening to these videos anymore.
Yeah it's like whiplash. Just to get views and keep sponsorship
Yep
Then why do you?
it's almost as keeping up to date makes you re-evalue things instead of being stuck in your ways.
That's literally how research works.
you are interpreting this incorrectly, "calories trump carbs" that's comparing apples and oranges. What we really need is two groups eating 4000 calories each - one doing ketosis levels of low carb and the other doing 400+ grams of carbs. The high carb group will obviously do better.
Very doubtful. Personally, 4,000 calories of a high-carb diet would push me into an extra 2,000 calories of bad carbs/fats daily. The more carbs I eat of any kind, the more cravings I get
@johnp7739 you missed the point that's not what was said. Then that's not 4000 calories your changing the argument
He literally talks about this around 13 minutes
But carbs contain calories 😂😂😂
@@charlieireland5986 I do not believe the comment was referring to muscle growth just performance. Witch was said in the video. Maybe I took you comment the wrong way idk lol
Thank u deer
Rimes well with my experience.
My workouts are the same, weather I'm in ketosis or not.
I also train like a professional athlete. As for eating the day prior, what you eat can make a HUGE difference, but it isn't going to be just "carbs".
What turns me into literal superman the next day, is a pint of whole cream ice cream. It's everything in that -- not just the carbs -- that contributes to that extra performance boost. Literally have won competitions this way
ice cream on rest day, huh lol
@@johnp7158 the whole heavy cream does wonders. When combined with the sugar, it makes the ice cream slow digesting actually, which is why you want it the day / night before
What everyone misses is the answer to this question? What does “protein from meat” get converted to in the human body? Fat and glucose! Aka fat and carbs! Even a 100% carnivore diet is providing the body with both fat and carbs at the mitochondria “energy source” level
The benefit is that the body can choose which energy source to produce, whereas with exogenous carbs you're telling the body to manage all the excess carbs you've consumed.
@@williambelmont9601 True, but this is why I believe that it’s ok to eat “good carbs” like fruit / honey like Dr Paul Saladino does because you save your body from having to produce the glucose from amino acids
@@williambelmont9601 turning protein into glucose is inherently stressful, and using fat for energy is inefficient. You are damaging your metabolism by not eating carbs
@@buster8913incorrect
@@buster8913This is not correct. Please watch Dr Bart Kaye's videos on this. Carbs cause more damage than benefit over the long term. Our ability to process them developed as a stop gap for when animal protein was not available.
Thanks for straightening this out Thomas. If you noted in a previous video, with the bodybuilding professor who said you should eat 400g and drink sugar post workout to grow, I commented that the studies do not support this claim.
This blew me away. Ok post workout reload the carbs is what I got out of this. For weight loss dropping carbs later in the day with time restricted eating. Thank you.
We’ll I can’t eat ANY carbs and even a protein shake raises blood sugar😔. So only meat proteins, fats and water fasting are working for me now
you need dry fasting
Click bait title, big lead up... "but you have to watch the whole thing to find out", now our sponsors.... If its that big of a deal I'll eventually hear in an honest video with an informative title.
Yeah I appreciate him because he was kinda my gateway to keto. I don't take him that seriously anymore because he waaaay overcomplicates things for content creation purposes. Money ruins things.
@@mattizzle81,
"… Money ruins things."
Not as badly as not having any does.
I'm glad to hear that these studies essentially back up what many of us already thought. I would love to see a set of studies on carnivores and how effective the body manufactures glycogen on the fly.
Great video, thanks!
I'd love to see the same thing for medium to high aerobic sports, eg. cycling racing, especially crit racing with repeated 1-5 minuted VO2 efforts..... or perhaps you do a video on carb intake volume and timing for these kind of sports, eg. cycling crit racing, indoor bike racing, 5km run, etc. I fear that medium intensity aerobic athletes believe they need carbs, they probably do, but do they overdo the amount? Especially for masters athletes
Dr. Shawn Baker gained 80# over his bulk to gain muscle. His cut began in the last quarter of 2023.
He does not consume carbohydrates. He eats only meat. Mostly ribeyes from vendors raising cows on pasture. So it is leaner than traditionally raised grocery store beef.
That’s disgusting. Nothing good is happening for someone’s health or longevity with an 80 pound “bulking cycle”.
@@brawndothethirstmutilator9848 Baker has always been a big guy so I seriously doubt put on 80 pounds. He can, at age 57, do things that practically no vegans and few "balanced diet" omnivores can do unless they're on all kinds of performance-enhancing drugs. Let's see how many of them can match his long jump or rowing records at 263 pounds and 57 years old.
Good job Thomas, I continue to view you, because as the evidence changes/evolves, you're open minded into doing the same. You follow evidence. Awesome. 💪
I enjoy my carbs from beer and no more
I carb cycle and I can definitely see a difference in the fullness of the muscle after I eat carbs, especially after a low carb day.
Right because carbs need more water molecules. So it adds water weight which will fill out muscles, just like creatine.
@@hangtownranger that's right. It's fluid, minerals and glycogen.
@@hangtownrangerHow is retention in water a good thing? Doesn’t the increase in sugar of carbohydrates cause the kidneys to dump electrolytes potassium and magnesium and retain water?
i karb cycle wit *fruit*
I'm no athlete but did do a keto diet and lost a lot of weight. After losing the weight I remained on the keto diet and prioritized protein and fat and was able to build a decent amount of muscle. Not a bodybuilder but have visible muscles
I definitely agree with your hierarchy. I used to be low carb and made the switch to a more balanced diet with plenty of carbs and I feel better. Not sure if it makes a difference in the gym but I feel better overall so I make them a goal, but in the order you mentioned. Protein, calories, carbs.
Great content! Thanks for sharing!
"I don't often recommend probiotics... unless ofc I'm paid"
Right, it's mostly BS if you're bought by these companies where they make you personalize the product .
I find on a keto diet i have unreal amounts of stress levels as i do workout a lot and bike every day, i added carbs in before and intra and aftter workouts at the gym and i feel really good as of now, i do leave normally 48hours betweeen workoutts and when im on keto i was having to leave 72+ but still putting up with the stress levels on the off days as i have a demanding job and bike every day... even if the biking is kept aerobic threshold, keto is great for losing weigh but for me not when im training sadly. I think keto is a great way to get your body to balance and restore some health you have lost by smashing insulin levels and ignoring certain foods but like everything balance is probably key i cant be keto nor carb 100%
it is low carb- not no carb.
you need carbs for metabolic flexibility.
best to pick a more complex, slow and complete carb instead of short chain.
yes, you want carbs for daily exercise.
I've been bodybuilding 10 years low carb, you are doing something very wrong if you feel you need carbs, most likely protein intake too high and not enough fats.
Define "low carb"...how many grams/day?
@@naturallawgiver less than 10g a day.
Thomas, good analyse of the studies 👏
I would love to hear you have a conversation with AJ Sims from cement factory
Too many diet cultists.
Consider taking care of your gut microbiome by eating a diversity of carbs and fiber. Not everything is about fueling works and muscle growth.
Fiber, like carbs, are not needed for health. It is only necessary when consuming significant carbs.
That's a "plant-based" myth based on assumptions about the microbiome we know very little about. Except in a few tropical areas, practically no one was eating a multitude of fruits/veg year round before modern transportation and refrigeration.
They would would eat tubers that are full of carbs...
@@pizzicatos.7996 Which were tiny compared to modern potatoes and sweet potatoes, very limited seasonally and not always easy to find.
Anyone here care to explain away the longevity benefits of high fiber diets?
energy production,energy storage, building macromolecules,sparing protein,and assisting in lipid metabolism.
Anecdotal experience here: Type 1 Diabetic, late thirties, training four times a week on an extremely low to zero-car diet (0-20 grams/day). Gluconeogenesis takes over very quickly when you have a high fat, low-carb diet. I had to take a lot of extra basal insulin throughout the day and my average blood sugar actually rose on a zero car diet compared to a low-carb diet. Obviously my boluses of insulin was almost zero. The majority of my insulin boluses was only for correcting high blood sugars, which confused the shit out of me. My cholesterol panel did change quite a bit and made my doctors panic.
We need more cholesterol education. But as a T1D who likes to train, this was the diet for me.