CARBS PRE-WORKOUT OR POST-WORKOUT
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- In this video, Coach Thib discusses the current controversy regarding the consumption of carbs either pre or post workout. He presents the arguments for both sides and provides insight on his personal choice and the reasons supporting it.
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I eat carbs INSTEAD of training. The “gains” are massive.
Lol thanks for the chuckle
Genius !
LMAO
All kinds of belly gains, all kinds!
S.O.B !!!
I've been doing carbs before the workout all my life. That workout is going to be epic when it comes.
This guy is amazing, the way he tells it so clear with passion , you can really learn something.
He really is, i gained 10lbs on his best damn program for natties, this is after years of being stuck. He also answers questions on his forum! Or he used to atleast.
@@GTJW22409 Wow, the natty high frequency approach really works? That's awesome you got 10lbs. out of it.
@@ryanrogers8211 It worked for me and I think its because it cuts out all the bullshit, lets you focus on your lifts and your never get over exhausted.
And I'll be honest, I only ran it mostly 4 days a week instead of the six and I still broke my plateau.
@@GTJW22409 I’m looking at running that program next after the current program I’m training with. Glad it worked well for you. It seems like a good one to do once in a while
Damn, like I'm not subscribed to enough channels lol. You got me, keep up the good fight.
The role of the ormones
😂😂
I think this is one of the BEST upcoming TH-cam channels
Carbs before or after workout? Yes
During the workout too, don't forget. 👍
Super informative! Only video i could find that fully explains how this all works, thank you!
Consume carbs before, during (carbs drink) and after workout. Before workout = to get energy available. During worlout = to maintain energy levels (only if your workout lasts for more than one hour).After workout to resplanish and get back the used energy (glycogen) to the muscles. 1 gram of glycogen = 70% water. Which means muscle = 70% water. So, no carbs = flat looking weak muscles. Thank me later.
Exact the same experiences i've made in over 20 years of training. Please don't laugh - I eat gummi bears before each training session. I got more power the whole training session and the mental motivation increase.
Oh, I've done the gummy bear thing too!
Yup, glucose = preworkout... without the caffeine
Harald IB lol!
Harald IB how many do you eat?
@@erxfav3197 10 - 20 gramms as pre-workout. i5.walmartimages.com/asr/06926157-28ea-4502-8bb8-0529caec26d4_1.0844a7098479c3c59b651c4cdf84ecd8.jpeg
Could you tell us what grammage of carbs we should be aiming for and how much time prior to the session we should eat to maximize the effect please?
Chris stated in another video 20-45g/day. If your on a low carb or ketogenic diet you would be close to the lower end of that number.
@@andy431431 thanks dude, ive tried that level of carbs per day before, and it was just terrible for strength training (natty). Recently I've been doing around 150, while on a calorie deficit and its significantly easier to output intensity. Perhaps enhanced bodybuilders can tolerate low carb better?
That's a complex question with an even more complex answer. All I can give you is an anecdotal answer. I've been doing ketogenic carnivore and working out since Sept 1 2019, which eliminates antinutrients. It's been good for both fat loss (55#) and muscle gains (doubled the weight in every exercise in the same period). Now being on the diet/ way of eating I am on my main power source is ketones, however 15-25 grams is not enough carbs to kick me out of ketosis, but it enough to cause a rise in igf1. So I am running of primarily ketones for the workout but trickling the 15-20 grams of carbs through the work out. I'm still in ketosis, still have energy and still getting the igf1 response needed for protein synthesis. Hope that helps
@@andy431431 sounds like you are peaking your novice LP, so congrats, and especially on being able to lose fat. I'm a two year solid intermediate, struggling to lose fat while retaining muscle. I tried ketogenic carnivore type diet at a caloric deficit of about 300/day and lost 2 kgs of muscle the first 4 weeks, my strength collapsed. I did lose some fat but it was in equal measure to muscle loss. It wasn't worth it lol. Recently I've taken a lesson from bodybuilders and walk 60 mins every day (-500cal aprox). It seems low intensity cardio paired with strength training is doing the trick, I lost 2 kgs of fat the past month, muscle is intact and I'm PRing all my main lifts. Diet ...I've actually been on a calorie surplus (I mean BMR upwards, not counting calories for exercise, 2350/day is the mark).
Jezus kraist there is always someone asking more free stuff...GOOGLE IT DAMMIT.
I learn a lot from you sir. Thank you.
Homeboy needs an undershirt or somethin 🤣 this dude IS the shit though. Great info and makes perfect sense
Great video.The problem is that eating carbs before training works best, if the goal is building muscle. If the goal is longevity and health, opposite strategy should be applied. Then lowering mTOR and increasing AMPK is desired. Keeping some balance and switching those approaches might be a good long run solution...
More muscle means longevity. Movement right after the meal speeds up absorption into muscle so avoid insulin spike.
Why did Vin Deisel change his voice for this video
TLDW: CARBS PRE-WORKOUT is the answer
He explained all this perfectly. I actually got hard listening to it. Love the scientific knowledge!!!!
That video explains why I felt always so bad after fasted workout session, unfortunately they are still people out there recommending it fir fat loss and claiming it increases testosterone. Never felt right to me.
glass of cranberry juice before each training session. seems to hit dat pre-workout carbs and hit dem antioxidants. thanks eddie hall
I'm going to start that aswell after hearing eddie I might not drink 3 litres a day like him but I'll start with a few glasses.
After my carb heavy meal I have before I train I also drink cranberry juice while I train
The “maybe” about losing less fat at 4:55 convinced me that I prefer post workout carbs only. 👌🏼
What are some of the best fast acting carbs for post workout ?
I agree.
@@varnadorel what carb sources do you think is the best post workout carbs ?
@@earlcoles5215 dextrose
so what about working out the mornings on an empty stomach, would the carbs fire up the insulin resistance?? 😥
I love how he gets increasingly louder through the video. He's pumped lol
I came here from T Nation, because your articles are superior.
This dude deserve millions of followers
He's like Adam Sandler's jacked brother
Listening to this dudes gives my brain some serious gainz. When he said "extrapolate", I paused the video and reevaluated my whole existence. English isn't his first language but he is far better at using it than I am AND he is busting out of his shirt.
Ha,gayeeee
How about carbs before, during and after? At a skinny 6ft2 165lbs I like to cover my bases and stave off as much cortisol as possible.
I like this guy. A lot of times you hear bro science and they say you should do "xyz" but don't explain why or what happens in your body when do that. He explains it in a way that regular people can understand.
Best breakdown i’ve heard 💪 ty!
But wait mps is activated from protein not carbs , so this makes no sense , and you don't need carbs to grow muscle , you need protein ,
@Jim BjörkSorry for the long reply ,
Wait , mps is activated by training ( let's talk about naturals , keeping it simpler ) and eating protien ,
If you want to grow muscle training is required , next , the amount of insulin released from eating protien is all that's required for muscle growth and stopping muscle break down . Stu Philips , Don Layman and other researcher's from Europe have already proven this in 2019 . Carbs are not required for growth and are not anabolic in that way .
Next energy is required for growth , that can come from fat or carbs .
For hormonal balance fat is required , vit , minerals etc are also required , best sources are from animal products , meats and fats , you can have some fruits but animal products are primary .
Carbs are fuel for workouts , but not as much as people think is required and fat is also used for fuel for less intense workouts.
GNG is happening all the time in the body , wether you eat carbs or not , carbs are not required to bring the body into balance,
Eating of carbs is an individual thing , it also can depend on where you are in your traing cycle , how much frequency , intensives, etc ,
My experience and playing with all this stuff has shown me carbs are best eaten for a meal 2-3 times at night after a workout , eaten at times when my frequency is high , im pushing to failure quite a bit etc , from the midpoint to the end of a training cycle .
Not at the beginning of a cycle , nor throughout the day , fats fuel me best at those times ,
As far as cortisol goes , its released in the morning to wake you , whenever you stress , get frustrated , angry , feel pressured, frightened, are in an alarmed state it is being released .
You don't need carbs to stop its release throughout the day ,
What you do need is a calm , peaceful, tranquil, happier, relaxed attitude ,
Your own thinking and feeling turns it on or off , this has been researched and proven .
Using carbs before a workout or to stop cortisol doesn't seem like the best approach , replenishing carbs after a workout makes more sense,
You're not traing for 5 hrs the next day , the amount of glycogen in muscle is way more than needed for your workout .
Learning to relax , meditate , etc , will have a huge and better impact on cortisol throughout the day ,
@@jaz_ok You are right.
Rice crispy babyyyyy
This beast needs 1 million subscribers.
Bak to school, some professors giving out such knowledge with passion only limiting factor being my feather freakle mind wandering off.
@THIBARMY would you suggest to have carbs pre during AND after if workout intensity/volume is sufficiently demanding? Great video btw
6:32 - skip here for the answer
Man!! I thought train to cut your muscle fiber then eat to heal them bigger...where did the kitoockikilaminn thing come from?
What I don't eat carbs. Is it still possible to gain muscle? They said glycogen is only depleted by 30%. I am overweight and I want to lose weight
If you're overweight, you are already full of glycogen. Yes, you can build muscle w out eating carbs before a workout.
Love the very clear explanation❤
Should one consume slow or fast carbs PRE-WORKOUT?
I eat oats with banana & cinnamon about 60-90min before and fast carbs POST-WORKOUT.
not bad at all...but the fast can help Those are medium speed.....fruit sugar honey gummy bears etc white rice white potatoes are fasssssssttt
@@sugarlife485 what are all of some of the best fast acting carbs for post workout? You have mentioned a few, what about a banana or grape juice?
The answer is both. Carbs are delicious
Use carb both before & after training.... that's it 👍
Where is this theory confirmed in study outcome?
How long before workout is ideal?
what carbs are better preworkout for hypertrophy oriented workout? Simple like dextrose or complex like oats?
Ideally, highly-branched cyclic dextrin.
Thomas DeLauer will not be happy...
how are your work outs carbed up vs in ketosis ?
Thomas trains fasted and has some protein and carbs post workout.
you are a great instructor, thanks for the understandable explanations
And what about getting a sugar crash during the workout? Is not that possible?
While that made so much sense, thank you so much! I just subscribed
I love how you break this down
Pre, post and during training.
For me carbs in the morning or before a workout make me sluggish and sleepy. I always have the best workouts training fasted (after I got used to it), I think it is because I'm a neurotype 2A with poor insulin sensitivity. I handle carbs better post workout and in the evenings. Maybe muscle gain is not optimal like this but I can be agressive during workout and I also assume that we should be catabolic sometimes to be anabolic later then. Being catabolic is the trigger to being anabolic. You know: yin and yang.
Maybe that would be a good approach to maintain, as ying and yang is all about balance lol. But you'd wanna spend more time in the anabolic state if your primary goal is to build muscle. Example: enhanced bodybuilders; 24/7 in the anabolic zone, uitcome: rapid muscle gain. Or when protein breakdown equals protein synthesis the end result would be neutral.
My biggest problem is that i dont have enough energy when i eat carbs after workouts
So im thinking to do it before just because of that
What do you mean? You don't have enough energy during the workout if you don't have carbs before the workout or that your energy crashes if you have carbs post-workout?
can someone tell me how much carbs and how much time before workout.
Is dextrose good pre?
best
Experience with no carbs before workout = no pump , tighter midsection , low sex drive .
WITH carbs 1.5hrs before workout = the opposite as without
WTH does your sexdrive have to do w your workout? Are you mating w the weights? 😆
Low sex drive = Low T
Low carb diet causes both@@johntrains1317
Quality of free content is up there with Athlean-X.
Jeff teaches you how to prevent/fix injuries, Thib teaches you about training
Jeff creates just as many injuries as he "fixes", like telling people to breathe out before squats, or do 70-80% on 10x10 for squats.
Level up your info source!
With the exception of morning training sessions due to elevated testosterone levels, pre workout carbs make a drastic difference in my experiences. Very informative video.
What are some of the best fast acting carbs for post workout?
@@earlcoles5215 A banana or a small shake in my opinion. Sometimes I do both depending on the routine.
Jay Cutler carbs up before and after training he said especially on leg day, and that makes sense.
I think it's important to make a clear distinction between natty and non natty training methods. Any natter lifter that follows methods of any BB that is on PED's is just failure waiting to happen.
@@Industrious420
Jay did @1000 gms of carbs a day. Try that natural.
@@clarenceboddiker9559 no thanks I've been 300lbs before haha
@@Industrious420
Exactly. Waaaaaay too many carbs
He was big on carbs for getting big.
Intra workout carbs its ok?
Why not have carbs for both
I like this guy, talks a lot of sense, shows all the lifts in an easy to follow way without ridiculous flashy intro's and doesn't suffer from the the 'look at me' syndrome. Subscribed
Should I eat carbs right before the workout or the night before the workout
Right before. 15-30 minutes earlier.
dude, your videos are like fricking revelations. it makes so much sens.
Thanks you sir for this information video 👍 👍👍 👍 very true
Hi Cristian thx for great video. So what would you say about a pre workout shake mixing 30-50g fast carbs like Maltodextrin 24-50g protein 15g Creatine and taking your L-Carnatine at the same time. Thx
I eat before and after I train. So if I'm doing cardio with weights, should I do it before or after weights? I know AMPK from cardio after weights suppresses mTOR, but cardio after weights also suppresses myostatin. Cardio before weights increases cortisol. So if I'm eating carbs both before and after training, which one undermines anabolism more: cardio before or cardio after?
Gist:Consume pre workout carb to decrease cortisol & Catecholamine Level during workout & Increase Insulin level by consuming carb for better mTor pathway
I loveeeeeeeee the way you explain XD
How can the carbohydrates i ate 2-3 hour before workout is readily available as an energy source for my muscles ? Isn't Glycogen re synthesis takes 24 hours ? Also can someone answer during workout how much hepatic glucose and muscle glucose is burned
Can't I get some slow digesting carbs pre like beans or oat meal and post some quick carbs like fruits?
Answer is and should always be “it depends” as everyone is different , what is current body fat, what is current goal, which would equal a better work out for you, i find when lean having carbs is better, when fat and insulin resistant training fasted is more optimal
May be true if your only goal is hypertrophy, but AMPK also turns on mitochondrial adaptation for health and power. Pavel's Quick and the Dead book goes in depth on this. Not everyone has the goal of maximum hypertrophy
True Story ..... a hundred fitness influencers on youtube but Christian is THE O.G !!!! Dropped 30 kgs following his tips ....Changed so much physically and without juice ...Far from perfect but still striving ..
How long before a workout should one consume carbs?
In the 30 minutes before the workout for high carbs ; to one to two hours for low carbs
I am broscience thinking, if you eat carbs before and after workouts that will pump up the muscle glycogen and incease mtur thus increase muscle Synthesis, not forgetting dropping cortisol or Just make me fat lmfsao?
Both
which kind of carbs? White rice or brown rice? or soda? maybe sweet potato? soda would be instant carbs, brown rice and sweet potato should be released slower.. which is best?
But then,following question would be - what is the best option for post workout meal,and what ratio of nutrients would be the best choice?
more protein than carbs, and more greens than protein.
You explained the controversy well, thanks!
Thank you Sir.
Wondering how things differ when following keto
Facts. Tryna find the solution
30g is still usable. That's only 120kcal.
Keto makes you lose muscle
So I love this video info thank you Coach! Would you also benefit to add some carbs like dextrose after the workout as well? Or just strictly pre-workout?
so i don't have to feel bad about consuming a can of rockstar energy before workout? i mean, i do it for the taste, but if the carbs are beneficial, that's cool.
Seems like carb pre workout is a great idea for muscle growth, how important is this in regards to relative strength and or speed goals?
Same. Obviously
Very important
I closed my eyes and immediately started hearing GSP
Such good info on this channel
To those of you who have more experience with training and diet, I have some stupid questions... What about having a protein shake only (without carbs) before my morning run? Would it have a negative impact on fat mobilization compared to fasted cardio? Do you think it is better to consume protein or BCAA before or after the cardio session? I often feel dizzy when I get up in the morning and tend to fall over or get injured more easily... (I'm not really a morning person). If I eat carbs only (even with a lot of fibre) in the mornings, I get hungry very soon. For the rest of the day, I'm used to eating much more CH than protein. I try to replace them with their healthier alternatives (wholegrain, fruits or protein bar instead of regular chocolate, more vegetable instead of bread and pasta, etc) but I haven't experienced any significant weight loss :( I know that I don't eat enough protein, and even less from meat or dairy. Lots of articles sponsored by supplement companies recommend 120-180 gramms of protein for women but I can hardly eat 50-60 gramms a day (I'm really curious about how vegans can manage this and lose 40-60 lbs of weight without consuming meat / fish / eggs / milk products or protein supplement? ). I build muscle relatively easily with weight training but also lose it very quickly if I skip workout for a week or more. Fat loss is even more difficult as I have always been overweight, and if I stop counting calories, the fat would come back sooner or later :'(
If you're vegan and won't budge on that I'd suggest finding a vegan bodybuilding channel to get the best information that will help with your goals.
Where's ya stick?
Asking the important questions right here
He's learned to keep his shoulders flexed at all times without it.
up ya ass
I Mr. Thibaudeau, thank you for this informative video. I have a question - but this may be on the verge of coaching so I will understand if you do not answer of course - regarding carb/meal intake for early morning workouts. I wake up at 4 AM and train from 4:30AM till 6:00AM, and was wondering how I should eat around my workout. I am currently doing 20g isolate + 30g cyclical dextrine pre workout, 20g EAA + 20g cyclical dextrine intra, and eat a solid meal ~90 minutes after my workout. Here are my questions: (i) shall I switch pre-workout with a solid meal (say egg whites + banana + cream of rice), and (ii) is it necessary to take protein (currently isolate) with my pre-workout carbs? Thank you :) (and sorry for my bad English, I am French...).
Literally just watched John Meadows vid too :D
What about carbs before and also after workout?
Wow, one of the best bodybuilding vids I've seen in the last 10 years.
Amazing informative video, you clearly know what you are talking about
Im confused!carbs should pre or post workout!?😩🤔
Pre
So Carbs before only? Or before and during? Or before during and after?
depends on the type of carb, fast carb like glucose before only
javierrruiz1 why? Glucose gets stored as muscle glycogen. Better to have fructose before & glucose after
@TheEnd fructose >>fruit
Lactose>>lait... Wich is milk in French
Sacrose >>sucre.... Wich is suger in French
I take both pre and post lol and immediately drink glucose after workout if I have worked out after a really long time of eating a meal
I eat before have too. Pumps better more energy mindset better. Good 30carbs 30 mins before quick sugar. Great
Fix your Grammar
Yup, Milos and the insulin protocols. He's the man.
What carbs are best then.?? I wake up at 5:30 and in the gym at 6:10 so I dnt have time to make a meal before or realy eat before... I prefer a shake and after gym I can eat.
What do you recomend I eat or put in my shake before gym thank you?
Meal prep the night before, or just make some oatmeal in the morning or heat up a sweet potato.
Christ, his answers are so long-winded! OF COURSE you MUST consume carbs before AND after training!! The whole point of training is to build, or at least maintain MUSCLE. Therefore, you need to be able to train as hard as possible; YOU WON'T BE ABLE TO DO SO ON JUST AN APPLE! It's logical! You are going to WAR with the weights for God's sake; you've got to fuel your body accordingly. Low-energy workouts lead to poor/zero results. Eat nutrient-dense carbs (oats, rice, pasta, brown bread, bananas etc.),TRAIN HARD, consume a good amount of protein, and you'll be good to go.
You can train hard on no carbs if you're not a lil bitch.
@@stoicape4370 This works for some but I fail to see what it has to do with being a lil bitch???