Dr. Mike Israetel on How to Use Carbs to Lose Fat & Build Muscle at the Same Time

Intro (0s)

• The video discusses the optimal timing of carbohydrate consumption for performance, strength, and mass.

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Carb Intake Tips to Optimize Performance (1m9s)

• Consuming enough carbohydrates throughout the day is crucial for muscle glycogen restoration, optimal performance, recovery, and muscle growth.
• The timing of carbohydrate intake is less important compared to having enough carbohydrates overall.
• Pre-workout meals should be consumed 1-3 hours before training, while post-workout meals should be consumed as soon as possible after training.
• A post-workout meal with protein and carbohydrates is important for replenishing glycogen stores and promoting recovery.
• Carbohydrates should comprise approximately 50-60% of total daily calorie intake, with the remaining meals evenly distributed throughout the day.
• Avoid excessive carbs in the last meal of the evening to prevent sleep disturbances and digestive issues.
• Carbohydrates have an anti-catabolic effect, meaning they can help prevent muscle breakdown.
• Carbohydrates can help improve performance during resistance training, leading to increased muscle growth.

Anti-Catabolic Effect of Carbs (9m50s)

• Carbohydrates have an anti-catabolic effect, helping to preserve muscle mass during intense training.
• Endurance athletes, who engage in frequent and prolonged training, require more protein than sedentary individuals due to the anti-catabolic effect of carbs.
• Consuming protein and carbohydrates together can mitigate muscle breakdown during long endurance sessions.

How Much Cortisol You Generate From a Workout Influences Gains (11m15s)

• Carbohydrates blunt the cortisol response to training, promoting recovery and muscle growth.
• Insulin, stimulated by carbohydrate consumption, helps lower cortisol levels.
• Transient increases in cortisol during workouts are associated with better training adaptations, while chronic high cortisol levels can be detrimental.
• Post-workout carbohydrates facilitate psychological and physiological recovery, creating an optimal environment for muscle growth and repair.

Keto & Stress (13m49s)

• Strict keto can lead to chronic stress.
• Consuming 50 grams of glucose after a workout can help reduce stress and improve sleep.

Keto vs Low Carb (14m27s)

• There's a fine line between being in ketosis and being low carb.
• Low carb can feel like "metabolic purgatory" because the body is not producing ketones yet.
• Some people feel better on a full keto diet or a normal diet, while the boundary layer of low carb can feel uncomfortable.
• The first week of keto is typically difficult due to the transition period.
• Stretching out a keto diet for eight weeks can keep someone in the transition phase the entire time, making it feel like keto is not working.
• Replenishing glycogen reserves with 50-75 grams of carbs before a workout can prevent bonking 30 minutes into the workout.

Carbs for Sleep (15m30s)

• Consuming a considerable amount of carbohydrates 1-2 hours before sleep can improve sleep quality for individuals on a hypocaloric diet.
• Carbohydrates before sleep can provide a parasympathetic state, promoting relaxation and sleep.
• For individuals not trying to lose weight, excessive carbohydrates before sleep can lead to disrupted sleep.
• A low-carb, high-protein meal before bed is recommended for individuals not trying to lose fat.
• Experiment with different carbohydrate intake in the evening to find the optimal amount for sleep.

Carbs & Muscle Growth (17m52s)

• Protein is the priority for muscle building, but combining protein and carbohydrates has synergistic effects.
• Carbohydrates are anti-catabolic and parasympathetic, which means they help shuttle protein into the muscle machinery.
• A mixed diet of carbs plus protein is better for long-term muscle gain than a diet of almost exclusively protein.
• Carbohydrates have several other benefits, including potentiating training, improving sleep, and boosting mood.

Where to Find More of Dr. Mike's Content (21m40s)

• Renaissance Periodization
• RP Strength on YouTube
• Dr. Mike Muscle