Why Carbohydrates Are Essential for Exercise

Written by Kenneth LeeOctober 26, 2020

Table of Contents:

SPORTS NUTRITION: FROM SCIENCE TO RECOMMENDATIONS SPONSORED BY GSSI: CARBOHYDRATE, Jeukendrup, A.

[http://www.sport-science.org].
18th annual ECSS Congress Barcelona/Spain, June 24 27 2013.
Title of the paper: Carbohydrate: Carbohydrate intake guidelines and low versus high debate.
Authors: Jeukendrup, A..
Institution: University of Birmingham.
Department: School of Sport and Exercise Sciences.
Country: United Kingdom.
It has been known for a long time that carbohydrate is the main fuel for athletes in the vast majority of events. There is much discussion about training with low carbohydrate and training with high carbohydrate availability. Carbohydrate availability is increased by consuming carbohydrate in the hours or days prior to the session, intake during exercise, and refueling during recovery between sessions. This is important for the competition setting or for high-intensity training where optimal performance is desired. Carbohydrate intake during exercise should be scaled according to the characteristics of the event. During sustained high-intensity sports lasting 1 h, small amounts of carbohydrate, including even mouth-rinsing, enhance performance via central nervous system effects. While 30-60 g/h is an appropriate target for sports of longer duration, events 2.5 h may benefit from higher intakes of up to 90 g/h. Products containing special blends of different carbohydrates may maximize absorption of carbohydrate at such high rates. In real life, athletes undertake training sessions with varying carbohydrate availability. Whether implementing additional train-low strategies to increase the training adaptation leads to enhanced performance in well-trained individuals is unclear. It is clear that both training low and raining high approaches seem to have some advantages and disadvantages. But how do you decide how to approach training? In this presentation the following topics will be addressed in particular: 1. Current carbohydrate intake guidelines 2. A brief summary of the evidence supporting these guidelines 3. A discussion of the train high versus train low debate 4. A recommendation on how to incorporate train high/train low into a training program.
Topic: Nutrition.
Keyword I: sports nutrition.
Keyword II: guidelines.
Keyword III: carbohydrate

Why Carbohydrates Are Essential for Exercise

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BodyBuilder Diet The CARB CONFUSION Principle

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The Non BodyBuilder Diet: http://athleanx.com/x/endcarbconfusion.
Bodybuilders typically have a specific bland “bodybuilder diet” that they follow that allows them to get ripped and show off extreme muscle definition. The problem with this type of classic bodybuilder diet is that often times it is so restrictive that it winds up costing you hard earned muscle in the process, or the foods are just plain boring and taste awful..
Most of these bad traits of the typical bodybuilder diet falls squarely at the feet of carbohydrates. Some weightlifters will tell you to avoid carbohydrates like the plague (especially as you get close to competition time) while others will claim they are a “must”. Why all the carb confusion?
It comes down to practicality for me..
Follow a meal plan that doesn’t revolve around time consuming calorie counting or measuring and you have a meal plan fit for not only a bodybuilder but also a professional athlete with many other time constraints. That’s what the X-Factor muscle building meal plans are all about. They help you to strip away the fat, build muscle, and save the time that you would unnecessarily spend doing all of these calorie counting, food measuring time wasters..
For more information on the ATHLEAN-X Factor Muscle Building meal plans head over to http://athleanx.com and see for yourself how bodybuilders and avid athletes alike are turning to the most effective diet plans in the business. Correct that….non diet diet plans in the business.

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How Important are Carbohydrates?

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The body uses carbohydrates from food that you eat to produce glucose. Glucose is a type of sugar that can be used immediately for energy or stored away to be used later; it is also your body’s main energy source..
The energy that you get from glucose powers your brain.This is how you are able to get hundreds on your tests. It’s also the reason you get so hungry after classes..
There is a huge variety of different foods that fall under the category of carbohydrates. Fruits such as strawberries, mangos, bananas and watermelons are all carbs and, believe it or not, vegetables like peas, potatoes, and Lima beans are included too!
There are two main types of carbohydrates: simple carbs and complex carbs..
Simple carbohydrates are found in fruits, vegetables, and dairy, as well as in sweeteners..
Complex carbohydrates are the kind found in bread, cereals, pasta, rice, beans and peas..
Many carbohydrates also supply our bodies with fiber. Eating food rich in fiber can prevent stomach and intestinal problems, such as constipation. It can also help lower cholesterol and blood sugar. It is much easier and more convenient to get fiber from food than by taking dietary supplements because all you have to do is eat!
The Dietary Guidelines for Americans 2010 suggests that most adults should get 45 to 65 percent of their calories from carbohydrates. Since carbohydrates contain 4 calories per gram, it is recommended that you consume 225 to 325 grams of carbohydrates on a daily basis for a 2,000-calorie diet..
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Yifan Audio.
Peter Director and Producer.
Seana Talent.
Jairo Lights.
Ilias Editor

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Why Are Carbs are So Important!?

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Carbs are so important to incorporate into your diet. They are fuel for your brain, and help balance hormones. Low carb diets are not sustainable and can do major damage long term!
www.drbethwestie.com

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Importance of Carbohydrates for Training | Nutrition for Athletes | Sports Nutrition Coaching

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https://www.nestacertified.com/sports-nutrition-training-course/ Sports Nutrition Coach — Clients are demanding a trainer and coach with extensive knowledge of sports nutrition..
The NESTA Sports Nutrition Specialist course is designed for personal fitness trainers, strength coaches, nutrition experts, group exercise instructors, health/wellness coaches and martial arts instructors..
You will learn cutting-edge techniques for increasing sports performance, reducing recovery time, and enhancing the overall well-being of your clients and athletes..
Enhance your professional credibility and lifetime earning potential..
You will be given specific tools, strategies and detailed information to help you improve the performance and nutritional habits for your clients and athletes ranging from weekend warriors to top level professionals..
Enroll now and quickly become a leader in the sports performance and sports nutrition fields, so you can get more clients..
https://www.nestacertified.com/sports-nutrition-training-course/

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Carbohydrates Are key For Longevity | Here’s Why

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People are afraid of Carbohydrates. People think carbohydrates are the enemy. But what you don’t understand is their are your friend. You need them to have longevity. in this Video i tell you why you need carbohydrates in you diet..
For more great nutrition videos click the link: https://www.youtube.com/playlist?list=PL_mbgE1ZcrVIuDxvhrKUHMGyMUwq22Inp.
Carbohydrates: quality matters.
What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. (1).
Many people are confused about carbohydrates, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed..
What are carbohydrates?
Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches..
Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:
The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients..
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease..
The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates – with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate..
Try these tips for adding healthy carbohydrates to your diet:
1. Start the day with whole grains..
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving..
2. Use whole grain breads for lunch or snacks..
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread..
3. Also look beyond the bread aisle..
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa..
4. Choose whole fruit instead of juice..
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice..
5. Pass on potatoes, and instead bring on the beans..
Rather than fill up on potatoes – which have been found to promote weight gain – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein..
Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr. Universe titles and was voted one of the 12 greatest physiques of all time by the fitness industry. Mike has been Team Captain for Bodybuilding.com, and has just been signed to be the Team Captain of MAGNUM Nutraceuticals..
Background in natural bodybuilding, strongman, power lifting, and mixed martial arts..
4 Mr. (Natural) Universe, Mr. California, Mr. USA, Mr. American and Mr. International. He is also a 4-time Power Lifting Champion, and 2-time Iron Warrior: Decathlon of Strength Strongman Champion, 2 Time California Judo Champion..
He is also the creator of -Power-Bodybuildinga style of training and the principles he uses to achieve the longevity and success in his physique, and in the health and fitness industry.

Read: How you can Perform a Single-Leg Deadlift

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Biology Proteins, Carbohydrates & Fats

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I am sure you already know how important a balanced diet is to keep yourself healthy. Your diet should provide you with the energy you need, but not more. Different food groups provide different uses in your body, and that is where the ‘balance’ comes in. It’s important for you to find the right balance of foods for your body. You need:
• enough carbohydrates to release energy..
• enough fats to keep warm and release energy..
• enough protein for growth, cell repair and cell replacement..
• enough fiber to keep everything moving smoothly through your digestive system.
• and a tiny amount of various vitamins and mineral ions to keep your skin, bones, blood and everything else generally healthy..
Different people’s energy needs vary. For example, when you exercise, you obviously need more energy, so people who have very active jobs should take in more carbohydrates to help keep them going..
There are three main factors which can affect your health..
1. An unbalanced diet people whose diet is badly out of balance are said to be malnourished. Malnourished people can be both fat or thin..
2. Not getting enough exercise exercise is just as important as diet, with people who exercise regularly usually being healthier than those who do not..
3. Inherited factors your health can depend of inherited factors too. Some people have inherited factors which affect their metabolic rate and others their blood cholesterol level..
To stay healthy and have a balanced diet, it is useful to learn what to look for in food labeling, as some claims can be misleading and it can be surprising to find out what is in the food you are eating.

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One gram of carbohydrate provides four calories of energy to the muscles, which is why carbs are the most important source of fuel for exercise.Carbohydrates and Exercise: Why You Need Carbs If You’re Active Brooke Ellison Brooke Ellison, MS, RDN – Sports Performance Dietitian Balanced nutrition is important for exercise, but carbohydrates are especially key for maintaining peak performance during physical activity.Carbohydrate is an important energy source during exercise.

During short, heavy exercise it may be the only energy source for the working muscle and may be derived exclusively from the glycogen stores within the muscle fibers themselves. During prolonged, submaximal exercise the magnitude of the con.Why Carbohydrates Are So Important for Athletes.

Carbohydrates are the fuel that makes the body’s engine run, and athletes need plenty of carbohydrates before, during and after exercise. While fats can be (and are) used as a source of energy, the main function of the carbohydrates you eat is to supply energy to cells.Carbohydrates are the most important form of fuel for exercise and sports activities. The body can store carbohydrates in the muscles and liver as glycogen, and use these stores as a source of fuel for the brain and muscles during physical activity.Body carbohydrate stores provide an important fuel source for the brain and muscle during exercise, and can be manipulated by exercise and dietary intake.

A key strategy in promoting optimal performance in competitive events or training is modifying the timing, amount and type of carbohydrate food and drinks according to the demands of the session and the individual needs of the athlete.Carbohydrate replacement is one of the most important events during recovery. When several days separate periods of exercise or participation in sport, a normal mixed diet containing about 4 to 5 g/kg body weight (BW) of carbohydrate is sufficient to replace muscle glycogen stores.Carbohydrates are an important source of fuel and energy regardless of the type or amount of exercise you do. When you eat carbohydrates, the body breaks it down into glucose which is then transported around your body in your blood to supply energy to your brain, nervous system, and of course, your muscles.

Second, your motivation to exercise begins to drop, since carbohydrates boost tryptophan levels. Tryptophan assists with serotonin synthesis, and serotonin synthesis improves you mood and motivation.Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren’t all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet.

In fact, your body needs carbohydrates to function well. But some carbohydrates might be better for you than others.The carbohydrate story is a little more straight-forward (bottom panel), in that as we increase exercise intensity we increase glucose uptake and oxidation, and that oxidation far exceeds uptake, indicating that muscle stores of glycogen are being utilized. Now what does this mean in terms of overall utilization during exercise?

The carbohydrate in the muscles is used during exercise. The carbohydrate in the liver is released into the bloodstream to maintain a normal blood glucose level and feed the brain (as well as the muscles). These limited carbohydrate stores influence how long you can enjoy exercising.The main role of carbohydrates in physical activity is to provide energy. For athletes, if their diet does not contain enough carbohydrate, it is likely that their performance and recovery will be impaired, as carbohydrate is the key fuel for the brain and for muscles during exercise.

2.2. Carbohydrates Availability and Endurance Training-Induced Adaptations. Classical studies have already demonstrated the beneficial role of a high-CHO diet for endurance exercise performance [27,28].A high CHO availability is beneficial in endurance exercise during competitions or in training sessions in which a high level of intensity is required [8,29].Carbs are important, but not more important, than other post-weight training foods. Carbs, protein, and fiber are all crucial components of your post-weight training diet.

Diet is a crucial component of any weight loss or bodybuilding program.

List of related literature:

Because carbohydrates are an important energy source, the body stores them as glycogen in the liver and muscles.
from Practical Applications in Sports Nutrition by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky Jones and Bartlett Publishers, 2006
Carbohydrates are necessary to help maintain muscle glycogen, also known as stored carbohydrates, which are the most important fuel source for athletes to help them keep going.
from Beekeeping For Dummies by Howland Blackiston Wiley, 2017
Carbohydrates are needed for brain, muscle, and heart function.
from Journey Across the Life Span: Human Development and Health Promotion by Elaine U Polan, Daphne R Taylor F.A. Davis Company, 2019
Glycogen in muscles is the main source of carbohydrates in the body, while liver glycogen helps maintain blood glucose levels both at rest and during exercise.
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
Carbohydrates are the primary source of energy for the body and brain.
from Treatment of Voice Disorders, Second Edition by Plural Publishing, Incorporated Plural Publishing, Incorporated, 2017
Eating carbohydrate-rich foods prior to anticipated exertion also helps because serum glucose levels are then higher, which decreases the dependence on glycogen for fuel.
from Biochemistry by Victor L. Davidson, Donald B. Sittman Lippincott, William & Wilkins, 1999
Carbohydrates have been called the “master fuel” because of their importance in energy metabolism and their potential in preventing diseases.12,37 Dietary carbohydrates contribute to energy production during exercise in the form of blood glucose and stored muscle glycogen.
from Applied Exercise and Sport Physiology, With Labs by Terry J. Housh, Dona J. Housh, Herbert A. deVries Taylor & Francis, 2017
Carbohydrate-rich foods help to build up the glycogen reserves in the muscles which are needed to release energy during long, energetic activity.
from Examining Food and Nutrition by Jenny Ridgwell Pearson Education Australia, 1996
An athlete should use caution when ingesting carbohydrate-rich foods during the period from 15 to 45 min before exercise, because this could cause hypoglycemia shortly after exercise begins, which could lead to early exhaustion by depriving the muscle of its primary energy sources.
from Physiology of Sport and Exercise by W. Larry Kenney, Jack H. Wilmore, David L. Costill Human Kinetics, Incorporated, 2019
Carbohydrates provide most of the chemical energy needed to generate ATP.
from Introduction to the Human Body by Gerard J. Tortora, Bryan H. Derrickson Wiley, 2017

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Why Can’t I Slim Down

120 comments

IronbreakerOctober 26, 2020 - 16:51

I’m doing 40 protein 30 fat 30 carbs on 1500 diet im 142 pounds trying to cut to 132 pounds at 2 pounds a week

TojakinosOctober 27, 2020 - 11:18

The thumbnail said, “don’t eat until you watch this!” I said “Yessir! I’ll do intermittent fasting now and eat brunch later, sir!” He also said “We all know that complex carbohydrates establish blood sugar level.” No, I didn’t, Jeff. Can you be my new science teacher? Cuz watching your videos is so much better than enduring a 45 min lecture on biology in school.

MalataurOctober 28, 2020 - 01:36

I use to do under 25 grams carbs a day and lost 35 pounds But was weak in the gym. So I uped it to 50-70 a day and My strength is back and I can maintain My weight.
Everyone is different. Burning fat for fuel did not work for Me unless I go really light weight.

BagelvOctober 28, 2020 - 21:20

There was very little insight in this video. All his statements are largely opinionated and unfounded. Kind of disappointed considering the fact that this guy has a large viewership.

TugamiOctober 29, 2020 - 13:41

Honestly you can’t believe other people nutrition, diets, and workout plans. Why? Because we all have different genetics and our bodies have different needs. So basically learn your own body and do what’s best for you.

DalasidaOctober 30, 2020 - 13:56

I’m still confused. I respect all the knowledge you show about muscles and training and the success you have both personally and socially, with you gym and your channel. So I hoped you would solve my confusion, but it still wasn’t enough. I had a herniated disc and my doctor diagnosed it as a muscle tightening. I did his physiotherapy for 6 months, only to get worse and worse. I learned a little about pain online and suggested to him I had a herniated disc, but he said it was nonsense. When he finally accepted the possibility and the exam showed it was real, it was already too advanced (doctors told me) and I had to do surgery. During all this time, till I recovered from surgery, I gained a lot of weight. I was already chubby. So now I’ve lost 70 lbs in a year, doing no exercises and eating lots of fat just controlling carbs (eating less than 1.5 oz a day). I felt great all around. Didn’t fell any lack of energy or draining, though I didn’t exercise. I’m starting to exercise now. Do my body need carbs to exercise and gain muscle, or even if I don’t exercise I will still need those carbs in the long run for something? Because a year aiming at 1.5oz carbs a day (and just that) felt great. Thank you.

OpilhalaOctober 31, 2020 - 06:10

Very very interesting video. I’m doing very low carbs and high protein. Mike is right, this is fine for a kick start and fairly quick fat loss but carbs need to be re introduced. And you will respond, it’s a matter of monitoring progress and body changes frequently.

MezigarOctober 31, 2020 - 20:36

This video was vary helpful and explains why I’m exhausted most of the time

LandadiNovember 1, 2020 - 14:45

How do you get your Vitamins? Or is it all through meals? Or supplements?

DorilarNovember 2, 2020 - 12:00

Carbs are bad, fats are good. Carbs should not be your main source of energy

RagebourneNovember 3, 2020 - 16:40

This is simply bs to imply we should eat the same amount at 45 as we do at 18. Are you at all familiar with cellular efficiency and hormonal changes as we age? We simply are less efficient at the cellular level and our metabolism is slower. As we age there occurs cumalative damage to the mitochondria. Eating every 3 hours will do nothing to improve this. You are flat out spouting bro bullshit; I refuse to interject science in that phrase. You are a beast and deserve credit for your dedication to lifting no doubt about that but you are scientifically incorrect. Also the body does not adapt hour by hour as you want to imply. Evolution is not adaptive by the hour. Eating every 3 hours does not do anything to increase metabolism. We simply should eat less as we age because we will not have as much muscle, most are not as active, and our cells are less efficient. Eat less train hard and stay active. If I can be sincere you are on stuff and I have no problem with that. I was moving test and other drugs from Jaurez at the age of 18. I know the game and we all know you are on sauce. Test and probably tren back in the day with some great diuretics. So your “eat like a baby” may be good for you because you have more muscle than most 48 year olds and the hormonal fatigue is less severe due to drugs. I am on test so no judging going on. I like your videos and you seem cool as hell but this advice came out of left field. Thanks.

MorluraNovember 4, 2020 - 11:20

Essential Fats check
Essential Protiens check
Essential Carbs nope,nada, zip.

Methane and Sulfides of Hrdrogen spewed.

BlackhammerNovember 5, 2020 - 08:16

GP youtuber from Skopje Macedonia has the same logo like you or you like him haha

DarkdefenderNovember 5, 2020 - 09:50

All this guy eats is chicken, edamame, and sweet potatoes lol

VoodoonrisNovember 6, 2020 - 00:42

Gonna have to disagree with Mike on this one. Carbohydrate restriction is beneficial in aging as it decreases inflammatory markers, enhances insulin sensitivity, triggers mitochondrial biogenesis, stimulates ATP production, lowers aging serum factors and restricts mTOR pathway signaling. In other words it’s anti-aging. The fact Mike looks good for his age is genetics, consistency of training and his general positive and vice free lifestyle in my opinion. His diet is good but not perfect.

ZoloshoNovember 7, 2020 - 06:06

We, as humans are made to function with CARBS. I agree; Good carbs are those who doesn’t fatigue your system, it is simple carbs and not complex carbs that make your body so hard to digest. Simple carbs are just…. fresh, simple FRUITS: no digestive fatigue, plenty of MICRO nutrients (contrary to the belief, it is soooo much important that the amount of carbs etc) and it is largely assimilated. Unfortunately, in those days, people are afraid of FRUIT, please, change your white rice and eat fruit, organic, and you will see the difference in digestion, skin, stress in your body, shape, energy, muscle etc. This is SOOOO much important.

AralenNovember 7, 2020 - 17:35

i have more energy training in a fasted state lol i dont need carbs

MajasNovember 8, 2020 - 16:29

I don’t think you fools realize that some people’s body’s can produce large amounts of hormones with the right training and minerals some people age very very slow and he was ten pounds heavier at fifteen there’s nothing difficult here when all the evidence is presented not to believe this guy everything he says makes sense I would feel like a dumbass to not believe he is telling the truth

MuhnNovember 9, 2020 - 12:26

Wow so complex carbs are starches??? This never occured to me because I’m constantly being told to eat complex carbs but to not eat starches. So they were the same thing all along?

AlsaswynNovember 10, 2020 - 08:58

What he says is correct if u want to work out as hard as he does year round and keep ur size and performance.Stop posting stupid comments when u cant understand what the man is talking bout.

NalmeghmaNovember 11, 2020 - 08:10

Legend has it when O’Hearn was born he came out curling 45s.

MornNovember 12, 2020 - 00:16

Tell that to keto followers and Thomas DeLauer. Carbo-phobes.

DoombladeNovember 12, 2020 - 12:58

Jeff is a hardgainer. He can’t relate to people with insulin resistance

NuadaghmaNovember 13, 2020 - 13:51

How do you not count calories or macros or whatever? Don’t calories = fat and Lb,s? Maybe I make it harder than it needs to be and that’s why I gain back any weight I loose pretty easily.

KathrirusNovember 14, 2020 - 06:37

I love this video style! Would you mind sharing what program you used to create this?

TaukinosNovember 14, 2020 - 13:17

Have all the carboroidrates:) They’re intrensic to a good diet.

KazilmaranNovember 15, 2020 - 18:52

Come on Mike. It’s not the calories it’s the quality of the calories. It all about GI tract health.

AlsawynNovember 16, 2020 - 14:05

As Dave Draper says, “the secret, is there is No secret”…..

MiralmeenaNovember 16, 2020 - 16:09

I reduced my carbs by a large extent,kept my protein intake the same as before,i realized that i was loosing muscle and looked flat,imagining i was gonna get shredded soon. I noticed my workout performance drop down drastically,and it felt as if i had very little strength.My body looked 60% ripped,I was happy but soon realized that i was loosing muscle!!!My workouts got weaker and sucked out most of my energy.I was very happy to see my 60% ripped body,but every time i saw myself in the mirror,the muscles looked smaller and smaller.FLAT!! again as JEFF mentioned.In someways i was happy but in the back of my head I wasn’t so confident about what i wanted to see.Now I have doubled my carb intake….and hope to see better results…What im afraid of is bulking up!!!

NalmedredNovember 18, 2020 - 02:41

Very disappointed, in a guy I thought knew what he was talking about…of the 4 macros-water, fat, protein and carbs-the body does not need carbs, it can run perfectly well (if not better) on ketones produced by the metabolism of fat. Period. And all-cause mortality stats are actually better for people who avoid carbs-and the sugar spikes they create.

MallNovember 18, 2020 - 19:50

My 1st week of trying something different. Eating 1lb of fruit at night about an hour before bed. Also am doing 1/2hr cardio (r.bike) before my lift. Slept GREAT like as good as when I take melatonin but with no problems getting up 6 hours later. Mel gives me a bit of a hangover feeling if I don’t get 8 hours.
Cardio before lift which I thought I’d be weaker but was actually as strong and stronger in some of my lifts. Unfortunately I’m a soaked sweaty pig and people are looking at me like WTF?!? 1st day a guy walked by and said ‘it smells like a wet dog in here’ and I replied ‘that’s probably me’ as I giggled and smiled. Never noticed him before but he’s on Santa’s list now…
So not sure if the fruit or cardio before lifting helped maintain my strength. Warm body/fed body but I sure am hungry towards the end of my workout. I eat before the gym so that was unexpected. So far so good except for all the attention because I’m soaked in sweat. Luckily my gf likes me looking less attractive in the gym. LOL

MuranNovember 19, 2020 - 13:53

I just realized Mike O’Hearn liked everyone’s comments even the negative ones ��

BuzalvNovember 20, 2020 - 03:03

When he said, “this is not scientific, this is calories in calories out” I cringed.

AkinrisNovember 20, 2020 - 14:38

ALSO: People argue: keto vs carb etc…. Everyone doesn’t know how the body function. This is TOO MUCH insuline that it is BAD for your body. To much refines carbs along the day: INSULINE. Too many proteins: INSULINE + ACIDOSIS. Eat your calories for a short period of the time during the day, rest your body and digestive system for the other hours of your day. And enjoy!!

StonebinderNovember 21, 2020 - 10:56

anyone know if there’s a better time of day to consume your carbs? Morning or night?

BodredNovember 22, 2020 - 07:35

Just started watching your content. Great stuff! Especially how well you explain technique and form.

AgardanaNovember 23, 2020 - 01:49

My only pause with eating every 2 to 3 hours is that constant food intake promotes increase glycation, not good. It also minimizes autophagy and never allows the body to rest. Plus, from an evolutionary perspective, we are adaptive omnivorous creatures but we never evolved eating routinely. It does not support longer lifespans. In fact, high calorie intake is tied directly to aging and disease, and has been observed from yeast to insects up to higher mammals. Eating every 2-3 hours promotes longevity for bodybuilding, but neither routine eating nor bodybuilding is tied to longer lifespans.

DianasiusNovember 23, 2020 - 18:57

I like this person too, seems to make a lot of sense with a lot of the videos he makes.

KernNovember 24, 2020 - 09:58

all this is a joke….. you just talking about carbs and did not even gave 1 scientific proof, not even 1! all that speech is meaningless unless you give just 1 evidence, longevity? base on what?!!!

AgagraNovember 24, 2020 - 19:22

how many grams per lean weight of carbs is it allowed to eat per day when i want to lose fats???

TojajinnNovember 26, 2020 - 08:49

Best thing about Mike he gives a heart to fans and haters also this shows the sporting personality he is.

DorinNovember 27, 2020 - 02:44

Single mom’s. I’d come home from training and mum would scream ‘don’t drink all the milk’ single mom’s bain of society.

DoomwoodNovember 27, 2020 - 07:13

Jeff’s videos from 6 years ago make more sense than half the nonsense uploaded by these fitness experts today.

AkinogarNovember 27, 2020 - 19:11

Keto and fasting + cheat meals!!! My personal nutritional heaven

MezuruNovember 29, 2020 - 05:19

Mike if you workout at 4 am what time do you go to sleep? As sleep is really important. Thanks.

DahelmNovember 29, 2020 - 21:25

Babies are growing organisms. Full grown humans do not need to eat every two hours unless they are working to increase their size. Of course calories over 24 hours is the bottom line regardless when you eat them IMO.

DiananadarNovember 30, 2020 - 18:01

Even Keto people admit they can’t go 100% in the gym. That’s not good

ZolornDecember 1, 2020 - 15:24

Dude eating every couple of hours is totally unnecessary and downright unhealthy. Intermittent fasting is the way to go.

FelodiDecember 2, 2020 - 07:09

Hi mike are you saying that you can’t eat clean all year round and not put size on thanks keep up the videos great information

FenrikoraDecember 2, 2020 - 13:13

my diet ebbs and flows between 40 to 60 percent fat intake daily, and im pretty ripped at age 34, and Ive been in good shape for.. ever. the fact is that we eat what we crave, and if you lift, you’re good. First thing you need to do is lift often. If you don’t have the energy, then listen to your body. Get some quality veggies in each day. But I think that the amount of carbs a person requires is related to the person. Some eat more fat less carbs, and others eat less fat more carbs. Just my opinion on it

TruebrandDecember 3, 2020 - 04:31

So that explains why I began to feel a lil weaker today compared to other days. My carbs have been rlly low cuz im worried it’ll prevent me from losing stomach fat thus not getting abs, don’t get me wrong I’ve been getting my protein, and fibrous carbs in jus not much if any starchy carbs. Anyways, my question is what are the best starchy carb foods I can intake without it fucking up/halting my fat lose progression? Also what would be to much or to little?

WhitescarDecember 4, 2020 - 10:06

He’s wrong, to say the body can’t run off fats/ketones Efficiently is total bs!!
Ofcourse this is a old video

VudoktilarDecember 4, 2020 - 19:37

Eating tons of food is good for muscle mass but not longevity. Study after study shows less food adds years to life. There is a trade off between muscle and/or life span. I feel 10x better when I intermittent fast.. but I lose some strength and size. It’s a hard balance to strike

AdordanaDecember 5, 2020 - 11:10

im sorry i can barely hear your voice over the sound of your anti aging doctor calling he say’s hes got your monthly prescription of test and HGH

AnalbineDecember 5, 2020 - 16:48

What about say 200 years ago or even 300 year ago,people didn’t eat that often.

BludterrorDecember 6, 2020 - 13:08

Sorry to add another comment but MIKE, so much respect you talk about FRUITS. I admired you from years and then you say something very intelligent about that 😉 Fruits are actually the BASIS of physiological food (is it english? ahah) for humans:)

YoshuraDecember 7, 2020 - 18:39

With all due respect carbs may work for you but they don’t work for everybody I’m not saying keto’s for everybody obviously it’s not everyone is different if it works for you it works for you whether it’s carbs or Keto I love Mike O’Hearn but what works for him might not work for everybody and if you’re trying to lose weight eating every 2 or 3 hours is not the key

ChillskinDecember 8, 2020 - 11:13

The idea of carbohydrates for consistent energy is just wrong. Carbohydrates will spike your blood sugar levels and then they will plummet, causing cravings. Ever since I cut out 90-95 per cent of carbs I no longer get cravings. Your body can use fat and protein for fuel efficiently. Watch dr Eric berg on this. Also causes problems like stress, insulin resistance so less protein can enter the cells, acne, poor sleep, depression, etc.

KamathDecember 9, 2020 - 13:26

I’m a little confused because you have talked about doing multiple 72 hour fasts but you just said you should eat every 2 hours.

So what do you think is more healthy, to eat every two hours or so, or intermittent fasting?

AdordinDecember 10, 2020 - 07:36

This fu**ing carbophoby has kept me in a years-long limbo of low to zero carb, daily training draining my energy, cortisol issues, weight rebound, calories reduced to less than my tdee and still fattening/low energy. Introduced carbs back, keeping fats to minimum and proteins the same (2gr/lb) and boom: doubled volumes and losing fat. Problem is that today only the vegans defend carbs and the keto zealots on the other camp defend animal food but demonize the carbs. Both cults bring serious throubles in the long run. Carbs+animal proteins are the best fuel for sport!

ThorgalbineDecember 11, 2020 - 08:41

carbs are absolutely useless in the body. not more than 30gms a day. how our ancestors survived 1000 years back with just hunting and eating.

ThetantriusDecember 12, 2020 - 01:22

I only eat around 1100 cals a day but I eats really healthy high fibre and a balance of carbs, protein and fat and i make sure I get all my nutrients (I’m vegan) and I feel like I’m eating a lot but I know it’s not enough but I’m not hungry. Should I eat more even if I’m not hungry?
Also I go to the gym every other day to weight lift and Cardio and I’m still not hungrier! It’s like to the point where my stomach feels so full and I can’t eat. A day for me is usually this
-3 tbps of chia in almond milk
-whole wheat wrap with beans, corn, salsa and lettuce
-protein shake with a banana, blueberries and almond/coconut milk
-veg soup with 1/2 cup lentils
-some cashews or olives
Idk what to do�� it feel like it’s so much

TuzahnDecember 12, 2020 - 14:03

he saied smething important about fruit before bed.
if u give me some fruit or fast release carbs close or before bed, il have the best sleep! maby it has something to do with insulin and melatonin relese or lowers the stress hormone and adrenaline…??

TojaramarDecember 13, 2020 - 12:51

I have a question about carb cycling. Should I do both of my high carb days on strength days? Or can I do a high carb day on my rest day after leg day?

BlackwardenDecember 13, 2020 - 17:00

How much weight per week should i expect to gain as a beginner to lean bulk?

TruthbourneDecember 14, 2020 - 17:29

He is right about Keto. Never had enough energy to workout and my sleep was shyte. I was up all night feeling hungry al the time too.

BagorDecember 15, 2020 - 13:54

This is a bunch of crap. Specifically what carbs are you talking about. Is it something that’s high on the glycemic index or is low on the list. When you talk about baby’s eating two hours a day at which age are these baby’s? Because of evolutionary biology our DNA mutated on use in a high fat diet. This has been established. It’s not calories in and out. The body can distinguish between the different food groups in order to supply it with enough insulin to help metabolize the food. Go see Dr Robert Lustig who uses real science and data to back himself up. Here are some foods to eat that are low in the glycemic index’s to stay healthy. There are other foods that are find to eat like all diary products. That will be for another day.

fructose; beans (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis.

TaukinosDecember 16, 2020 - 13:03

This is amazing. You have no idea whats you talking about. Thousand of people are carnivore and have a lot better results without eating carbs.

BalladoriDecember 16, 2020 - 17:05

Legendary information as usual. Thanks Jeff for being such a great senei!:)

DogrinnDecember 17, 2020 - 08:16

Every time I scratch carbs it does not take long before I go on carb binges, so obviously it is something that is needed. Have to listen to our bodies.

GhoathDecember 18, 2020 - 01:32

Its true, eating carbohydrates again I can tell there is significant increase in energy and power, and stamina. I can finally increase amount of weight im working with, can run decent distance again, oh and also no more spinning head when i get up quickly. My advice, guys you know you need carbs so don’t try to invent bike.

MagalDecember 19, 2020 - 11:11

Here In UK only a millionaire or billionaire would have a house this big.

GulkisDecember 20, 2020 - 00:30

So helpful for me, i tried Keto dite and it impacted my entire system ( Lost hair, lost libido, dizzy, cramps at night…. ) carbs are very important, you confirmed to me, thanks Dr

AlsaathDecember 20, 2020 - 07:40

I’ve been on a half-assed “keto” diet for almost one year, and all I’ve lost was a few pounds….man, it gets OLD real FAST!! Could you elaborate on the “good carbs “ to eat? Thanks! I’m 58, work out at LEAST three times a week, and have lived on salad ��(insert huge yawn) for the better part of a year…..

KedredDecember 20, 2020 - 20:09

scariest thing for me is lookin flat. I’d rather shit myself in public than look flat.

AndrojurusDecember 22, 2020 - 06:54

keto = loss of money for many. Running all day and trying to lose weight and get into shape and eating less never worked in the History books. Weight we keep coming back once you slow down. The carnivore diet/keto diet makes people drop weight without doing anything. Don’t need trainers, don’t need shakes, Don’t need sweat your but off. It’s all about getting your body healthy. Once you get into a healthy state then your energy and body will bonce back. Carbs are not needed they are a short cut for energy and leaves junk for your liver to clean up. Fat adapted is the way.

MorlunradDecember 23, 2020 - 04:02

You just
Made everyone fat with this video. All people hear is 4 CUPS OF FRUIT

MundisDecember 24, 2020 - 02:15

I haven’t ate in two weeks… I had to watch this first and left it on my watch later ☹️

AuhuginnDecember 24, 2020 - 06:02

I disagree I think if you have high body fat percentage like I do I don’t think you need tons of carbs that’s for leaner guys there is a time where extreme dieting is needed and then maintenance but you absolutely can maintain it because once your slim you can be more liberal about the intake this whole lifestyle mindset is great but if your just starting out in fitness and bodybuilding and have excess weight then cut a lot of carbs and fats

MariradDecember 25, 2020 - 12:24

Keto or complex carbs and low fats or just a standard American diet….bottom line no results in the gym without hard work and consistency

DoushoDecember 26, 2020 - 05:16

I literally put my fork down before eating a plate of spinach noodles and beans

StarravenDecember 26, 2020 - 18:31

thank you jeff… i was on the carnivore diet that’s been getting popular these days for about 2 years and felt like shit. eating carbs completely vanished all the energy problems i was having on the carni diet. i was brainwashed that the carbs are the worst for human health, but i’m pretty sure it’s essential. if you wanna actually feel good. this video killed the fear for the carbs.

BlackworkerDecember 27, 2020 - 02:09

But carbs are not helping my weight loss at the moment, as opposed to when I was low carb I was dropping weight. Same intensity workout, consistency is the same.. sooo maybe my body is not made for carbs other than the simple carbs

KarielDecember 28, 2020 - 10:13

You couldn’t be more wrong. Keto is one of the best ways to lose weight while gaining muscle and maintain that. Carbs are counterproductive.

AgamaDecember 29, 2020 - 06:23

It”s good to rotate and vary carb sources, like on that plate.

GavinranadarDecember 30, 2020 - 01:02

Less than 10% of my diet has been carbs for the last 4 months… Size 38 to 32. Dropped 20 lbs… Chest and biceps are popping, lats double in size, and just looking good. If you wanna lose weight, drop the carbs

BragalDecember 30, 2020 - 05:50

I’ve heavily cut carbs and have dropped about 40 lbs. I feel that due to the lack of carbs though my intensity and energy in the gym is lacking.

MazukDecember 31, 2020 - 05:05

I love your program. God is working through you. Keep up the great work!!!!

CentrigrinnJanuary 1, 2021 - 07:04

2:55 Jeff is so dedicated that he drinks water even in beer mug.

TakusJanuary 1, 2021 - 11:23

Hey Mike How do you cycle your gear? I bet you run like 400mg of test and some equipose with HCG twice a week.

GogamiJanuary 2, 2021 - 16:33

Hi Jeff and thanks for everything,your channel is amazing! i have a question: is it true that when you eat carbs your insulin level is bigger and your body stop/can’t burn fat? If it’s true what can i do about that? I am not fat and i train and get results but want to know about my lower abs fat..

TygrakusJanuary 3, 2021 - 15:01

Can we eat rice and chicken together for bulking? I read starch and protein should not be mixed together… Is it healthy or not?

MosiusJanuary 3, 2021 - 16:39

Accidentally killed my newborn son because I tried to make him follow the “don’t eat until you’ve watched this”. Anyone know how to fix?

SaithinayaJanuary 4, 2021 - 06:49

I feel like he’s the only non-scam artist who makes these vids

DianalsaJanuary 4, 2021 - 21:12

The confusion is mostly about how much is too much or not enough.. I’m afraid that vid addressed nothing

TaukinosJanuary 5, 2021 - 10:58

more duck egg filled videos: https://www.youtube.com/playlist?list=PL_mbgE1ZcrVIuDxvhrKUHMGyMUwq22Inp

OghmaloreJanuary 6, 2021 - 06:00

Mike, thank you for all the advise, is Intermittent fasting worth it as a lifestyle commitment?

GavinralarJanuary 8, 2021 - 03:49

I still haven’t technically watched this video, and I haven’t eaten in months!

GadalJanuary 8, 2021 - 21:09

I feel like keto is mostly used by people who were or are obese. They are/ were obese for a reason…. and def eating more protein makes u feel fuller. If it works for u, and u get results… why not? I love carbs though… so yeah. ��

GokJanuary 9, 2021 - 15:43

The only good carbs are sweet patatoes etc., no bread pasta quinoa…

MalaramarJanuary 10, 2021 - 04:35

Some people are insulin resistant, which is an ironic way of saying their fasting insulin levels are extremely high. Carbs are only good in small amounts for those people IMO.

RockpickJanuary 10, 2021 - 22:20

This is so true. Awhile back I was training for a marathon and not eating enough carbs and protein. I was always tired the second half of the day.

DiananisJanuary 11, 2021 - 16:46

Yeah a real balanced diet, not all those low carb/low fat/paleo/atkins gimmicks

HugilvJanuary 12, 2021 - 03:00

I got a glad trash bags ad then I go ahead and see that there is a glad commercial playing on the TV, are you sponsored by glad?

MirabandisJanuary 13, 2021 - 00:57

Hi Jeff! Omg love your brain (and bod) so much. Question: a popular YouTuber says you cannot combine fats with carbs in a meal and that will lead to weight gain no matter. What are your thoughts on this? I trust your knowledge and advice over anyone else so would really love to here your thoughts on this. Thank you sir! ��✌��

JonnJanuary 13, 2021 - 15:06

Absolutely true! There’s so much misinformation on this subject. Even a simple carb like dextrose after a killer workout ( maybe mixed with whey) works great for recovery.

BeazenayaJanuary 14, 2021 - 12:11

He’s been in the iron game as long as I’ve been alive, probably before it so I have no choice but to take the advice. Love these type of vids

MalaktilarJanuary 15, 2021 - 01:33

Lol pick one, cups or pounds bro
4 pounds of fruit? Before bed? Bet…
I’m really positive you mean cups
But you said pounds multiple times so….

MaucageJanuary 15, 2021 - 11:20

Too much knoledge.. For my brain… to. hannddle..

User has disconnected from the channel

ShadowsingerJanuary 17, 2021 - 02:56

Did he just say ketones aren’t an efficient energy source or long term solution? Oh boy.

As much as I love your videos, Jeff, please either stick to the PT / physiotherapy side of things, or brush up on your nutrition / physiology before making such a video

KirironJanuary 17, 2021 - 14:53

I’m on cyclical keto, 1-2 x per week n it works great. Building muscle n have more energy. I will admit I do need carbs because how intense my workouts are. I think it’s about finding what works for you. I look at a potato n gain 5 lbs where someone else may respond better.

DigamiJanuary 18, 2021 - 06:13

Is there any benefit to spreading out carbs rather then just basing them around only around training?

KajinJanuary 18, 2021 - 11:45

O’Hearn has no idea and all he says is nonsense. The organ of longevity is muscles and what do muscles need to feed?Protein Mike protein!Simple as that!

ShaktikasaJanuary 19, 2021 - 05:29

how many carbs do I need to eat to cut fat gain muscle 170 lbs 5’10 active male

GoldfireJanuary 19, 2021 - 16:30

No you’re wrong I used to weigh 260 now I weigh 170 I’ve been on a low carb high fat diet since September of 2017 I have plenty of energy I started lifting weights I am 58 years old I’ve not see my app since my was in my twenties now I see my apps the keto diet work for me I can bench 250 lb and deadlift 125 to 150 so something’s working tell me what I used to be type 2 diabetic high blood pressure and all that’s one away since I’ve done the ketogenic diet so something’s working besides eating carbs and sugar and intermittent fasting which my growth hormones help me build leaner muscles and I’m ripped since I use more than I was when I was playing football is back in the seventies

MolisJanuary 20, 2021 - 14:49

Solid stuff Mike. Too many flavors of the month out there these days in the fitness biz.

GavinraloreJanuary 21, 2021 - 08:15

Waiting for that big silver phone to ring with the Avengers on the other line summoning Jeff! XD

ShaliluneJanuary 22, 2021 - 09:37

I normally revere your information and agree with 97% if it. BUT, YOU are dead wrong on this topic. I am also a trainer. I was also against Atkins when I first heard about it. But I was part of a study at the hospital I used to work, which put 1,700 people on Atkins diet. Their triglycerides went down, and good cholesterol went up, and they felt great after the first two weeks. I have been using Atkin’s ever since, and I am more muscular than you Jeff (But not nearly as cut), and a lot older. When you go on Atkin’s, you ONLY feel a loss of energy for the first week or two at the most. Then you feel a great energy once your body adjusts, NO PAIN (Because pain comes from the inflammation of sugar) and you can build muscle very well. THERE IS NO SUCH THING AS AN ESSENTIAL CARBOHYDRATE!!!!!! IT DOESN’T EXIST. But, there is such things as essential fats and proteins. Sorry, but I’ve been doing this for more than 30 years now, and low carb is the MOST healthy diet anyone can be on. Carbohydrates kill the body can cause diseases!!! And soy is one of the worst things you can put into your body!!!!!!!!!!!!!!!

MikarisarJanuary 23, 2021 - 07:44

Actually, Jeff, I’m MORE confused now. If carbs are so necessary, how do you explain Joe Rogan’s regimen? It’s been my understanding that fat is burned more cleanly than carbs.

SalakJanuary 24, 2021 - 13:08

love ur channel and philosophies and obviously looking at ur physique u know what ur doing, but carbohydrates r absolutely not a more efficient form of energy than fats. quite the opposite. yes doing a high fat/low carb diet will deplete ur glycogen stores, but u don’t have to eat lots of carbs everyday to keep that from happening. doing a carb refeed a couple times a week will keep ur glycogen stores from depleting. our body is wired to use carbs for energy simply because it is the path of least resistance meaning less steps r involved to make it happen. but they absolutely r not necessary to build lean muscle and be healthy. of the 3 macros we have to consume there r carbs, lipids, and proteins or amino acids. there r essential fatty acids and essential amino acids, there r NO essential carbohydrates because our body can easily convert things into sugars. just my.02 cents

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