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

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

Intro (00:00:00)

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

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Carb Intake Tips to Optimize Performance (00:01:09)

  • 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 (00:09:50)

  • 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 (00:11:15)

  • 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 (00:13:49)

  • 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 (00:14:27)

  • 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 (00:15:30)

  • 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 (00:17:52)

  • 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 (00:21:40)

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

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