Eating a small snack before a workout definitely helps me. If I lift hard on an empty stomach I have had times I felt like passing out in the gym and had to sit down for a while.
Electrolytes with water before training had really helped me with that. Maybe it could work for you, too? Electrolyte powder is cheap and doesn't hurt, so might be worth a try.
So I’ve done fasted training, keto and tried just electrolytes and it really depends on the activity. Boxing or Muay Thai I really benefit from carbs before training. To the point I’ll eat 40g of sweets before training if I’m eating low carb. Lifting weights I’ve done without carbs but get a better pump with them. Running zone 2 I can do fasted, keto ect. Sprints need carbs. In my experience the more anaerobic the activity the more some carbs before training helps.
Our very own Jake out here crushing it on the RP page. We are so proud of you! Such an awesome human being and glad he is getting to spread his knowledge and love for the people. And as always, representing us Anime nerds - Colby
If I don’t eat before working out, it usually makes it a lot harder for me to get through the workout. I feel like it heals my mood and I’m able to become hungry again to eat after instead of being starving it’s more natural feeling. I feel like it’s unfortunate to miss a meal before training
2:49 This is me 1000%. I get nauseous if I don’t eat enough, no way I can train remotely hard fasted. I wish I could! I bet if I realllllly pushed maybe I’d get there…maybe.
Same here brother I have dog shit for hard drive and get that nasty nauseous feeling. I don’t need to eat a lot but I have to have something decent in me before a good sesh
I believed in carbs until I hung out with a group of ripped semi-pro kickboxers who exercised all day long while cutting weight. I thought to me self how are they getting all of that output? I cut my carbs and thinned out over time. Just saying it's weird and being generally healthy seems to increase output more than carbs.
This is super helpful. I'm one of those people that has to train fasted first thing in the morning, and I always assumed I was leaving gains on the table. I'm not hungry in the morning so it doesn't bother me, but I just figured it wasn't optimal.
Haha same. I absolutely cannot eat before training, unless its something so small like a single banana. I'm not very hungry in the mornings, if anything I get nauseous if I eat before training because tensing my abs makes me wanna vomit.
Jocko and Huberman train fasted. They look jacked enough to me 😂 For me the issue is I need to start training latest 04:00 to get to work on time. I was think of buying a stepper and doing quick intense cardio to wake up. I eat breakfast straight after lifting, then leaving home to work.
it isn't optimal, glycogen stores deplete rapidly, I don't believe any of this hogwash im hearing today, there's a reason why ppl use insulin pre-workout...
@@JoshuaKevinPerryThank you for your contribution to the conversation Joshua, I'm sure you excel in your given field of work based off the genius-level intellect in your statement. 👏
There are tons of Anime and lifting loving friends out there! I think its that commonality of the long term pursuit of progress we seek from anime and the gym 💪
I like that you at least offered that not just carbs may be helpful before training. We should study and compare groups who are fat adapted vs carb adapted and give each group a carb vs fat vs protein intake to see which will garner the best results.
But they’re delicious, so this argument is irrelevant Post-workout carbs are underrated, though. I’ve discovered a neat little trick (actually, I picked it up from Ryan Kennelly) of putting a packet or two of quick oats in your post-WO protein shake. The fruit and cream ones are great. They hit your stomach and expand so they help with satiety, too. Great for people who like a little fast acting slin after training. That’ll jam the nutrients right in and keep you pumped for hours
There is a phenomenon called the Chinese Restaurant Effect which kinda confirms this. Basically the study had a t1 diabetic eat a bunch of lettuce (low to zero carbs) and their blood sugar went up. Basically saying your body is going to react to the volume of the food and assume it has carbs based on the sheer volume.
Diabetic here. There is absolutely a place for pre workout carbs if you take insulin in the morning, lest you wake up with everyone else in the gym staring down at you with worried faces during any heavy compound lift attempt, specially deadlifts
Medical conditions are obviously different. Especially diabetes in this context. Personally I simply don't get hungry before 11 am (waking up around 6.30 am) and if I do morning workout not eating breakfast doesn't hinder me in any way. In fact if I eat breakfast my stomach will immediately let me know it was a bad idea and there's no way I will be doing a morning workout. People are diferent.
Eat breakfast at 7:30a like a King and then fast until 1:30p and then eat lunch like a Queen and skip dinner (or eat like a Pauper) and fast until 7:30a the next morning, i.e., 18:6 intermittent fasting. The stomach needs 3-4 hours to mostly digest the meal and then another 1-2 hours to prepare the stomach acid for the next meal, etc. Do not drink water more than 30 minutes prior to eating and wait an hour to 1.5 hours after your meal to resume drinking water. Sleep from 9p to 5a and drink 2-3 glasses of water over about 20-30 minutes while praying/meditating upon waking. Put Celtic salt in the water and take a shot of 1/2 teaspoon of Cayenne Pepper in 3-4 ounces of water. Workout somewhere between 5:30a-7a and let the body and stomach rest 30 minutes or more before eating. The body will store glycogen in your muscles and liver from the night before, so the energy will be there if you eat correct macros! This is what works for me, see your doctor for your own results!
My personal experience is this.. again its MY experience. First of all, bigger picture: I am training every other day, coz I find that for myself it works best.. I dont want to sacrifice any performance at any workout by fatigue from previoous one. Systematic fatigue as well as local fatigue. So I combine Upper/Lower split every other day. I have different Upper body days (horizontal / vertical strength/hypertrophy) and different lower body days (hip/ knee dominant hypertropy/strength).. so I personally Rotate 4 upper body workouts and 4 lower body workouts... All based around big compound movements worth an effort, plus some isolation exercises which target more muscles that was not trained in primary movements. Main strenght movements (bench,dl,press,squat) are done i 4-6 rep range top set +1 back off set, hypertrophy 8-12 for bigger volume 3 sets. Volume of the workout is maximally 12-15 working sets volume per body part max 6sets. Now to the topic. I find that my performance skyrocket if I train fasted in the morning. My glycogen stores are full, only thing I personally need is cofee. The training is around 1 hour after waking up. I think that it has something to do with hormonal state of the body. Your adrenaline, cortisol and growth hormone plus testosterone are at day highest level. You are in a state of energy release, more allert and cns is fresh. I think it has something to do with our ancestor times and the fact that the morning was probably a time to find a food for the day which was associated with move and energy expenditure. I feel little bit sluggish and sleepy when I eat before workout not to mention having a stomach discomfort. Also when you get your insulin higher due to eating of carb meal, you get into state of saving an energy and loading cells. It also need an energy for digesting food. You have hormones responsible for getting energy out of stores and hormones responsible for getting energy into stores. Why would be energy output bigger in a state of energy storing mode (higher insulin lvl).. It does not make sense. Our bodies work better when they are in postabsorbative state. YOU HAVE energy needed for 80minutes of high intensity workout (run at high intensity) stored in your muscles as muscle glycogen. And to be honest, muscle building workout or strength workout is not something that mostly relates to creating ATP from glycogen anyway. You dont run 400meter dash that last 80seconds. How long does it take to make 5 reps? 15 seconds? 12 reps? 40 at max? so you run mostly on creatine and some carbs.You dont fight for 5 minute round in UFC.. again, I dont know, what it would be like to train in completely fasted state (12 hour without food) late in the day. But training an hour and a half after waking up fasted make me like a predator chasing his victim on a savannah. Setting PRs every workout. Only concern is properly warming up my joints, which is another story.. So my reccomendation is this. If you can train first thing in the morning in a fasted state by all means do it, you are hormonaly primed to it. especially if you had the day off before.. If you cant, dont eat 3 hours prior to workout.. And the last point. If you are training in a morning on fasted state, and then you eat high carb + protein meal your body and muscles is like a sponge. everything is used to refill the stores (insulin sensitivity), and building processes coz your growth hormone is skyhigh ... Why do you think that bodybuilders takes anabolic hormones? coz they want to signal something to the body... how can you naturally optimize your hormonal status of the body? how can you naturally tell your body to build as much muscle as is possible? you have to know some thing... or two..
2:29 "maybe your body has a deeply evolved mechanism for when you're hungry it doesn't really give an eff about anything that's not leading to putting food in your stomach, so your body's like dude, stop go get a cheeseburger than we can try" - Right, but couldn't you look at this the opposite way too? Presumably your body mechanisms don't actually have an interpretive conscious like your mind, correct? It doesn't know that your working out for whatever conscious reason. Your body mechanism just knows whether its exerting force or not. And evolutionary wise, presumably humans would have had to exerted physical forces to feed themselves (hunt, gather, etc). So you could see an evolutionary mechanism developing in the opposite way too - when you're hungry your body is more likely to want to do all it can to exert force as its in a state of needing to be fed, and exerting force leads to food. No?
@Studies provide evidence but all studies have their limitations/imperfections. So we still need to use our reasoning skills to process those results in an effective manner.
I think lifting in a fasted state for weight loss but if you mentally can’t do it I’d say protein and pre are a great combo but for me personally I need at least one hour digestion time before lifting for the shake pre I can have say 10-15 mins before I think the more you lift the better you feel out what works for you. Great info thank you Dr.mike
If you eat well the day/afternoon before, it will carry you through your next morning workout! No bloating! Your body needs the energy for the workout, not to digest a pre-workout meal that it does not use right away anyway! The body will use the prestored in the muscles and liver glycogen from the day before, not the pre-workout nutrition anyways!
I am a 215 pound 45 year-old professional tennis player/body builder. Love all the intelligent information that I’ve been given. I’m learning to take my physique to the next level. I’ve been training for 30 years and have a nice solid base. I think I can benefit from a great training coach just don’t know where to find one.
@@bonquvain a deficit it might be useful to have a couple hundred calories worth of carbs 30 minutes before working out, I don't think the studies they talk about have looked into this
If you train on a friday you should be loading on thursday. In endurance you can have preworkout carbs but if you're gonna lift and you ate like shit the day before you're not fixing anything after 12 hours before the workout.
Imo the carbs eaten the day before are what your body is actually using for energy, but you should still eat pre workout so you don't feel hungry during.
Fasted is a different question. The comparisons are pre workout carbs vs same energy and no carbs. Or pre workout carbs vs no-energy placebo. In fasted or non-fasted ppl. There's like 40 papers in the review.
I haven't watched yet, but my opinion has been that the carbs you eat the day before and have been digested are what actually give you the energy. The pre workout meal is so that you don't get hungry and feel weak during training. And also because it's a convenient time to eat.
I think there was a study that proved that hunger and weakness are detrimental to a workout. But hey, Prof Longhair Nobuild says otherwise, so it's just lengthened partials and grumbling stomachs all the way down.
@@MrCmon113 Hunger and lack of food are different? Really? What about being cold and not having a coat? Different, yet possibly connected in some obscure way I think.
Fascinating insights! If this is the case, it raises new questions about the physiological effects of caffeine too. For instance, does caffeine also contribute to a sense of satiety, similar to how it was historically used by Bedouins to suppress hunger during long periods without food? If so, could this imply that caffeine's perceived 'energy boost' is partly due to its ability to delay hunger signals rather than directly providing metabolic energy? Would love to see more research on this interplay between caffeine, appetite regulation, and energy perception!
Before a workout I´ll have two pieces of bread with natural peanut butter or light jam with a banana and milk and some more fruit. It gives me all the energy I need.
I definitely watch these while at work. Getting jacked and lean is way higher up on the priority list than making my boss a dollar while I make a dime.
Dr Mike. what is the best post workout supplement to drink? since u said bcaa and glutamine isnt needed (i dont have gut or intestinal problems) because i usually wait 1 1/2 hours before i eat a meal after the post workout. i drink 1/4 scoop of bcaa (because i try to save bcaa by using 3/4 scoop on my pre workout shake) + one scoop of glutamine the entire time. so apparently that isnt even actually effective. so i need some kind of supplement to drink post workout, i do not eat right after i work out. because i time my schedule to the way i only eat one big meal after the gym then some small meal 4-5 hours before bed.
I can give you soild information from doing this myself. When i didnt eat before a workout, i didn't do so well. But when i ate chicken and rice before a workout, i had better energy. Dont need a PHD for this.
It depends on what exact training you will perform after the meal. Because lifting is one thing - boxing/wrestling or prolonged (2-3 hours) cardio session is another one. But yeah - we need to listen to your body if you not hungry and okay to have some only protein kinda light breakfast and ready to go - do that. I’m finding myself comfortable doing so, but many people aren’t.
1 year now i am supplementing my workout with carbs-prot shake either drink it and go or drink during. i do this mostly for convenience to hit my macros in the day and it does satiate my hunger but i can safely say i would be 5-10% stronger if i just train 2 hours after a solid meal like i used to! it is quite convenient though
Promise this is on my lunch break Dr. Mike. I think this is great information however, for my goals right now I'm less focused on strength and athletic performance and more focused on hypertrophy. Do we have any data on the effects of meals pre-workout on hypertrophy? I typically don't eat before my morning workouts but have a high protein meal within 30-60 minutes after. Makes me curious if I am leaving gains on the table.
'Six packs are made in the kitchen ',is information I needed when I was getting big,but couldn't shake the below the navel fat, because I was eating a bucket of chicken and pasta for lunch every day.
It makes sense to have a bit of carbs before a workout if you're in a steep calorie deficit where your liver glycogen is pretty depleted. Otherwise when you start training your liver starts dumping its glycogen into the bloodstream. This is an effect of adrenaline and it's also why people crash pretty hard after high adrenaline moments in life Wear a CGM for a few days and this myth of needing preworkout carbs will be pretty dead to you. Excessive protein intakes, pre-workout carbs, some of the last pillars of broscience to fall
Interesting 🤔 content. I’m stronger after a meal pre workout for sure and have experimented with it. I just prefer to get the workout over with fasted before the rest of the freakin day, I’ll eat a huge meal 2 hrs post .It’s always worked for me last decade or so.🤷🏾♂️Except ☝🏾for when I was a beginner and was doing 2 hr fasted workouts I’d be ravenous after. However 30 to 45 min workout no talking solved everything! Peace 🤙🏾 Great Work Keep em Coming! Mike
I'm not sure 4 sets of squats and 4 sets of bench press is a sufficient amount of exercise to gauge this. Perhaps the results would be different with a higher volume. It also depends on how much time is between eating and working out.
I had for years (decades in fact) always had this notion that I train with higher performance having had at least two meals inside me. So for years Id get up have breakfast then sit around waiting for that to digest before eating a pre workout meal, then waiting for that to digest before having pre workout then hitting the gym. I convinced myself that workouts were better that way so it was 'needed' However given the time that takes which for me I cant think about anything else other than the workout ahead each training day until it is done means that alot of time of the day 'wasted' I found in only the past couple of years I can have breakfast and hit the gym an hour later and still have the same if not more energy than before (more as not been sat around watching youtube and the clock for hours before hand) Not sure where I picked up the notion that I need plenty of calories inside me pre workout but its BS
the nutrition of the day of and the day prior has affected my workouts. days ive ate shit fast food, sugary breakfast, etc. my workouts suffer. periods where ive ate well, oats for breakfast, some kind of meal w/ rice etc. for lunch/dinner ive breezed through. drinking gatorade specifically helps if im somewhat dehydrated or ate poor, particularly in a longer workout
I workout 5 days a week, and I fast for an average of 14 to 16 hours every day. I purposely work out during my fast. I do not get hungry, and I have enough energy to do the workout. My body relies on fat and carbohydrates that I have stored to give me that necessary energy. Today I was there an hour and a half doing shoulders and triceps, intense workout didn't feel at all like I couldn't continue because of lack of food. Your body adapts.I've been doing this for close 1 .years now
This 100% tracks from personal experience. I am one of those people that wakes up and pretty much have to eat. And breakfast is usually 90% protein and fats. But occasionally I do oatmeal and I have found ZERO difference in output. My biggest variable in output is sleep quality.
I learned this myself recently. Went to the gym fasted for a body scan, brought lucuzade to fuel my workout and struggled. The next time, I brought a small cookie (1/4 calories of lucozade) and was ok to workout.
Dr Mike's next video should be on Bowel Movements. I legitimately would like to know what people's dumps are like when gaining. I know it can be an indicator of health. Also, would be funny.
I'm curious how this works for intermittent fasters. I dont eat my first meal of the day until 6:30/7pm after working 9 hours at a physical job and then going to the gym for resistance training and sauna I'm very rarely hungry during my workouts, though, and I prefer training fasted. I'd love to see a 4th study done with folks like me that are used to having an empty system all day! I realize that's highly unlikely cause I'm in a serious minority here, but it would still be interesting
Have they tested a higher volume of food (but is low calorie / placebo meal) versus a lower volume of food which has more calories? eg would a big placebo meal outperform a banana, or a flapjack, or small piece of chocolate. one has more nutrition but less volume
What if its an underlying physiological thing similar to why warmups help, thats more like a " now I have the savety to expend energy" so its not directly an energy increase but more a facilitation. Experience probably mitigates that effect and gives you more agency.
Training in the afternoon/evening, after 2 meals and adequate hydration, has led to my best workouts and most insane pumps. 2nd meal at 2.5 hrs prior to training, 75g carbs. There is a huge difference between those workouts vs working out in the morning with no food consumption. Also realized i was dehydrated in the morning. Hate fasted training. Feels like a waste of time unless its juat getting in necessary cardio for 20-30 min
From personal experience when I workout first thing in the morning by the end of it I go into hypoglycemia if I only drink pre workout when I get up. (I googled the symptoms and I get all but 1)I tried mixing some honey in with my pre workout and that kept me from reaching that point but if I also eat something like a banana as well before my workout I 100% have more power. If I eat a meal in the morning though and workout 1-2 hours later it’s never an issue though provided there is carbs in that meal.
I lift @4am empty tummy w/ pre workout and 1 banana every weekday and on w/e my lifts are the same in the afternoon if not worse bc it’s extremely hot in Australia but even in winter I feel tired and sluggish in workouts even with full day of eating, my day just slows me down I guess. I’ve had a notebook for 2yrs and I record what I eat within 24hrs before my lifts and the major difference is dinner the night before early morning. If I have a nice fat steak I perform probably 20% better early morning light stomach compared to the end of the day sluggish and full belly. Idk tho, just my experience.. Edit: I’m never hungry early morning, but can guarantee I wouldn’t lift hungry lol
I'm on keto and ever since I started adding 20g of straight dextrose (usually from smarties) before a workout I've noticed a bigger pump and a better workout. Too each their own I guess.
They are 100% overrated. Feed yourself around your training times folks, no need for this carb loading nonsense before workouts. If anything you'll just be full and sluggish.
I don’t even get hungry until 1pm or later. I always go straight to the gym when I wake up. I literally can’t eat in the morning unless I starved myself the day prior
I know I used to get tired and lazy at the end of workouts, and now I don't. The odds that the subjects in this study are me, or are doing my workout are slim, so I'ma go right ahead with the hypothesis that food fuels human activity and keep on eating, despite what the Scrawny Professor says. But by all means, Doc, more 'science' in defiance of common sense and clearly observed reality.
I thought carbs hydrated me. That's why they call it carbohydrates.
I might try water next.
You’re confusing carbohydrates with hydrocarbons.
@@SantasGAINdeeri think that was a joke bro
You try water, I'll try hydrogen
Watch out for dihydrogen monoxide though.
@@grillinman84 no problem good way of taking the easy way out ;)
Eating a small snack before a workout definitely helps me. If I lift hard on an empty stomach I have had times I felt like passing out in the gym and had to sit down for a while.
That's clearly your imagination. Dr. Mike and his pasty guest say otherwise, so put the fork down, chubby.
Electrolytes with water before training had really helped me with that. Maybe it could work for you, too? Electrolyte powder is cheap and doesn't hurt, so might be worth a try.
Did ppl sneak you placebo meals and it made a difference?
@@smirbelbirbel KETOBYTES
So I’ve done fasted training, keto and tried just electrolytes and it really depends on the activity.
Boxing or Muay Thai I really benefit from carbs before training. To the point I’ll eat 40g of sweets before training if I’m eating low carb.
Lifting weights I’ve done without carbs but get a better pump with them.
Running zone 2 I can do fasted, keto ect. Sprints need carbs.
In my experience the more anaerobic the activity the more some carbs before training helps.
why do most of dr mike’s sports scientist colleagues look like stoner metal heads ?
still meat heads at the end of the day, just meatheads filled with brains (probably)
wow its almost like a lot of varied people who are very smart get into research lol
Well he’s more of weeb metal head going by his Uchiha hoodie
Cause Mike is a stoner metalhead
@@gravshark ya, some listen to speed metal, some to industrial metal, and some to death metal. It's very varied. They all smoke a ton of weed, though.
Watching Dr.Mike at work talking about me watching Dr.Mike at work got me rolling. You caught me!
One of us.....one of us.....one of us!
..... I'm definitely not watching from work .. 🤫🤫
Yeah. Definitely not in a dead end career that only takes me 2 hours a day to finish but have to be in the office for 9.
@@nathanwinters6229I'm a paramedic in a rural county, we cram 4 hours of work into the average 12 hour shift 😂
@@nathanwinters6229brother we live the same life
@@nathanwinters6229 these jobs should be structured on work load right!! I need to do X amount today, I've done X amount... Okay I'm gone byeee
@@nathanwinters6229 What are doing to improve your life and circumstances?
Guest is wearing an Uchiha logo hoodie = confirmed expert in anything
Confirmed that Dr. Mike is already under his genjutsu.
Genjutsu > Placebo meal
It's not Berserk or Baki so his opinion doesn't matter lol
@@afroize Berserk is his all time favorite though! Showing love for all the high quality series out there :)
@@afroizeseeing someone like those 2 animes remind me of my dark days as a gymcel, never again 😂
Our very own Jake out here crushing it on the RP page. We are so proud of you! Such an awesome human being and glad he is getting to spread his knowledge and love for the people. And as always, representing us Anime nerds - Colby
"I'm training my way to a fkin vending machine" 😂
Watching from work crew represent!! 💪
Me
RP and Dr. Mike are my favorite thing to watch while at work
If I don’t eat before working out, it usually makes it a lot harder for me to get through the workout. I feel like it heals my mood and I’m able to become hungry again to eat after instead of being starving it’s more natural feeling. I feel like it’s unfortunate to miss a meal before training
I do listen at work and then have to rewatch when I have inevitably not absorbed anything that was discussed.
2:49 This is me 1000%. I get nauseous if I don’t eat enough, no way I can train remotely hard fasted. I wish I could! I bet if I realllllly pushed maybe I’d get there…maybe.
Same here brother I have dog shit for hard drive and get that nasty nauseous feeling. I don’t need to eat a lot but I have to have something decent in me before a good sesh
Eat a placebo meal.
*I asked the gym's personal trainer what type of machine I should use to get the best looking women*
He said the ATM outside
Legit a good joke 😂
Give that man a raise
This is not a joke. He was 100% serious.
Hahaha shut up!
That will get you gold diggers. Nothing more.
I believed in carbs until I hung out with a group of ripped semi-pro kickboxers who exercised all day long while cutting weight. I thought to me self how are they getting all of that output? I cut my carbs and thinned out over time. Just saying it's weird and being generally healthy seems to increase output more than carbs.
Placebo Meal Diet here we come!
This is super helpful. I'm one of those people that has to train fasted first thing in the morning, and I always assumed I was leaving gains on the table. I'm not hungry in the morning so it doesn't bother me, but I just figured it wasn't optimal.
Haha same. I absolutely cannot eat before training, unless its something so small like a single banana. I'm not very hungry in the mornings, if anything I get nauseous if I eat before training because tensing my abs makes me wanna vomit.
Jocko and Huberman train fasted. They look jacked enough to me 😂
For me the issue is I need to start training latest 04:00 to get to work on time. I was think of buying a stepper and doing quick intense cardio to wake up.
I eat breakfast straight after lifting, then leaving home to work.
This is not remotely new information..
it isn't optimal, glycogen stores deplete rapidly, I don't believe any of this hogwash im hearing today, there's a reason why ppl use insulin pre-workout...
@@JoshuaKevinPerryThank you for your contribution to the conversation Joshua, I'm sure you excel in your given field of work based off the genius-level intellect in your statement. 👏
Doctor Mike, I will have you know I listen to you at work constantly but I won't blame you when the reactor melts down.
Homer Simpson managed so can you
@@justinlee2642it's because nuclear is actually really safe.
Get back to work, Lenny!
Mike vastly overestimating the quality of profession his audience is likely to have, if they have one at all
Hello, Mike, who was born in 1989 and plays World of Tanks. 👋😃
@ not sure if this is a bot, but WoT isn’t world of tanks lol.
@@WoTMike1989boring response ):
@@WoTMike1989 ☹️
@WoTMike1989 ☹️
I love that we have someone with a Naruto hoodie on RP. I feel represented af
I was just wondering… is it Uchiha or a Pokeball 🧐
Finally someone in entertainment that looks like me
@@garrag0 Uchiha for sure, it’s got the blank between the white and red
There are tons of Anime and lifting loving friends out there! I think its that commonality of the long term pursuit of progress we seek from anime and the gym 💪
I like that you at least offered that not just carbs may be helpful before training. We should study and compare groups who are fat adapted vs carb adapted and give each group a carb vs fat vs protein intake to see which will garner the best results.
But they’re delicious, so this argument is irrelevant
Post-workout carbs are underrated, though. I’ve discovered a neat little trick (actually, I picked it up from Ryan Kennelly) of putting a packet or two of quick oats in your post-WO protein shake. The fruit and cream ones are great. They hit your stomach and expand so they help with satiety, too. Great for people who like a little fast acting slin after training. That’ll jam the nutrients right in and keep you pumped for hours
I like to use oat flour instead
I saw Sam Sulek doing this a while ago when he was bulking. More so to pack in extra calories when on the go but this seems like a great use case too
Just take mounjaro so you're not hungry
@@behindthen0thing525 it’s very expensive or I would, believe me. Oats are dirt cheap
@BUFFALO_cougar_slayer it's not that expensive unless you're in the states. If you're in the states order it from.canada
Placebo meal is a grim concept 😂 give me a few more weeks into this cut and I'll be asking for the recipe though
There is a phenomenon called the Chinese Restaurant Effect which kinda confirms this. Basically the study had a t1 diabetic eat a bunch of lettuce (low to zero carbs) and their blood sugar went up. Basically saying your body is going to react to the volume of the food and assume it has carbs based on the sheer volume.
Diabetic here. There is absolutely a place for pre workout carbs if you take insulin in the morning, lest you wake up with everyone else in the gym staring down at you with worried faces during any heavy compound lift attempt, specially deadlifts
Medical conditions are obviously different. Especially diabetes in this context. Personally I simply don't get hungry before 11 am (waking up around 6.30 am) and if I do morning workout not eating breakfast doesn't hinder me in any way. In fact if I eat breakfast my stomach will immediately let me know it was a bad idea and there's no way I will be doing a morning workout.
People are diferent.
Eat breakfast at 7:30a like a King and then fast until 1:30p and then eat lunch like a Queen and skip dinner (or eat like a Pauper) and fast until 7:30a the next morning, i.e., 18:6 intermittent fasting. The stomach needs 3-4 hours to mostly digest the meal and then another 1-2 hours to prepare the stomach acid for the next meal, etc. Do not drink water more than 30 minutes prior to eating and wait an hour to 1.5 hours after your meal to resume drinking water. Sleep from 9p to 5a and drink 2-3 glasses of water over about 20-30 minutes while praying/meditating upon waking. Put Celtic salt in the water and take a shot of 1/2 teaspoon of Cayenne Pepper in 3-4 ounces of water. Workout somewhere between 5:30a-7a and let the body and stomach rest 30 minutes or more before eating. The body will store glycogen in your muscles and liver from the night before, so the energy will be there if you eat correct macros! This is what works for me, see your doctor for your own results!
Yeah we not doing allat
My personal experience is this.. again its MY experience. First of all, bigger picture: I am training every other day, coz I find that for myself it works best.. I dont want to sacrifice any performance at any workout by fatigue from previoous one. Systematic fatigue as well as local fatigue. So I combine Upper/Lower split every other day. I have different Upper body days (horizontal / vertical strength/hypertrophy) and different lower body days (hip/ knee dominant hypertropy/strength).. so I personally Rotate 4 upper body workouts and 4 lower body workouts... All based around big compound movements worth an effort, plus some isolation exercises which target more muscles that was not trained in primary movements. Main strenght movements (bench,dl,press,squat) are done i 4-6 rep range top set +1 back off set, hypertrophy 8-12 for bigger volume 3 sets. Volume of the workout is maximally 12-15 working sets volume per body part max 6sets. Now to the topic. I find that my performance skyrocket if I train fasted in the morning. My glycogen stores are full, only thing I personally need is cofee. The training is around 1 hour after waking up. I think that it has something to do with hormonal state of the body. Your adrenaline, cortisol and growth hormone plus testosterone are at day highest level. You are in a state of energy release, more allert and cns is fresh. I think it has something to do with our ancestor times and the fact that the morning was probably a time to find a food for the day which was associated with move and energy expenditure. I feel little bit sluggish and sleepy when I eat before workout not to mention having a stomach discomfort. Also when you get your insulin higher due to eating of carb meal, you get into state of saving an energy and loading cells. It also need an energy for digesting food. You have hormones responsible for getting energy out of stores and hormones responsible for getting energy into stores. Why would be energy output bigger in a state of energy storing mode (higher insulin lvl).. It does not make sense. Our bodies work better when they are in postabsorbative state. YOU HAVE energy needed for 80minutes of high intensity workout (run at high intensity) stored in your muscles as muscle glycogen. And to be honest, muscle building workout or strength workout is not something that mostly relates to creating ATP from glycogen anyway. You dont run 400meter dash that last 80seconds. How long does it take to make 5 reps? 15 seconds? 12 reps? 40 at max? so you run mostly on creatine and some carbs.You dont fight for 5 minute round in UFC.. again, I dont know, what it would be like to train in completely fasted state (12 hour without food) late in the day. But training an hour and a half after waking up fasted make me like a predator chasing his victim on a savannah. Setting PRs every workout. Only concern is properly warming up my joints, which is another story.. So my reccomendation is this. If you can train first thing in the morning in a fasted state by all means do it, you are hormonaly primed to it. especially if you had the day off before.. If you cant, dont eat 3 hours prior to workout.. And the last point. If you are training in a morning on fasted state, and then you eat high carb + protein meal your body and muscles is like a sponge. everything is used to refill the stores (insulin sensitivity), and building processes coz your growth hormone is skyhigh ... Why do you think that bodybuilders takes anabolic hormones? coz they want to signal something to the body... how can you naturally optimize your hormonal status of the body? how can you naturally tell your body to build as much muscle as is possible? you have to know some thing... or two..
2:29 "maybe your body has a deeply evolved mechanism for when you're hungry it doesn't really give an eff about anything that's not leading to putting food in your stomach, so your body's like dude, stop go get a cheeseburger than we can try" - Right, but couldn't you look at this the opposite way too? Presumably your body mechanisms don't actually have an interpretive conscious like your mind, correct? It doesn't know that your working out for whatever conscious reason. Your body mechanism just knows whether its exerting force or not. And evolutionary wise, presumably humans would have had to exerted physical forces to feed themselves (hunt, gather, etc). So you could see an evolutionary mechanism developing in the opposite way too - when you're hungry your body is more likely to want to do all it can to exert force as its in a state of needing to be fed, and exerting force leads to food. No?
I like your take! Makes sense
It’s possible… this is why we have studies to prove these hypotheses
@Studies provide evidence but all studies have their limitations/imperfections. So we still need to use our reasoning skills to process those results in an effective manner.
I think lifting in a fasted state for weight loss but if you mentally can’t do it I’d say protein and pre are a great combo but for me personally I need at least one hour digestion time before lifting for the shake pre I can have say 10-15 mins before I think the more you lift the better you feel out what works for you. Great info thank you Dr.mike
I totally listen to your show, mostly, at work. Senior Sys Admin for LInux.
If you eat well the day/afternoon before, it will carry you through your next morning workout! No bloating! Your body needs the energy for the workout, not to digest a pre-workout meal that it does not use right away anyway! The body will use the prestored in the muscles and liver glycogen from the day before, not the pre-workout nutrition anyways!
LET'S GO JAKE!!
Also I watched this at work sorry not sorry Mike 8)
I am a 215 pound 45 year-old professional tennis player/body builder. Love all the intelligent information that I’ve been given. I’m learning to take my physique to the next level. I’ve been training for 30 years and have a nice solid base. I think I can benefit from a great training coach just don’t know where to find one.
Any information on finding a great training coach would be helpful
I blame RP Strength for all my work failures.
Pre Workout Carbs < Full Gylocen Stores
It’s both . But full is always better but hard to get for me .
difficult when ur in a deficit tho?
@@bonquvaeat most of your calories around training helps . Or just do a little more abs eat a bagel is what I do or a few raw eggs before
@@bonquvain a deficit it might be useful to have a couple hundred calories worth of carbs 30 minutes before working out, I don't think the studies they talk about have looked into this
If you train on a friday you should be loading on thursday. In endurance you can have preworkout carbs but if you're gonna lift and you ate like shit the day before you're not fixing anything after 12 hours before the workout.
This guy has incredible hair. Good info too.
I’ve always admired Dr. Mike’s hair
I agree, Dr. Mike indeed has incredible hair!
@@jaredschmidt8013 He trained all his hairs to REAL failure, no reps in reserve with that one XD
Ain't no way, carbs for sure help right??? Right??? I legit can not work out hungry/fasted
Imo the carbs eaten the day before are what your body is actually using for energy, but you should still eat pre workout so you don't feel hungry during.
I can’t lift heavy fasted
@muscleandmath2910 My job is pretty active so I'm pretty much always replacing them lol
If your under 17.25% body fat then you might need a snack if over that you are just being a b
Fasted is a different question.
The comparisons are pre workout carbs vs same energy and no carbs. Or pre workout carbs vs no-energy placebo. In fasted or non-fasted ppl. There's like 40 papers in the review.
I haven't watched yet, but my opinion has been that the carbs you eat the day before and have been digested are what actually give you the energy. The pre workout meal is so that you don't get hungry and feel weak during training. And also because it's a convenient time to eat.
I think there was a study that proved that hunger and weakness are detrimental to a workout. But hey, Prof Longhair Nobuild says otherwise, so it's just lengthened partials and grumbling stomachs all the way down.
@joeschmo2693 longhair nobuild 😂
@@joeschmo2693Fascinatingly, you don't need to have a bodybuilding physique to do research.
@@joeschmo2693Hunger and lack of pre workout carbs are different things.
@@MrCmon113 Hunger and lack of food are different? Really? What about being cold and not having a coat? Different, yet possibly connected in some obscure way I think.
Fascinating insights! If this is the case, it raises new questions about the physiological effects of caffeine too. For instance, does caffeine also contribute to a sense of satiety, similar to how it was historically used by Bedouins to suppress hunger during long periods without food? If so, could this imply that caffeine's perceived 'energy boost' is partly due to its ability to delay hunger signals rather than directly providing metabolic energy? Would love to see more research on this interplay between caffeine, appetite regulation, and energy perception!
When will the video of your workout with Ben Patrick (Kneesovertoesguy) be released? :)
AWESOME take on carbs!! Fuggn love this guy.
Amazing info
Before a workout I´ll have two pieces of bread with natural peanut butter or light jam with a banana and milk and some more fruit. It gives me all the energy I need.
Haha Jesus! That’s awesome… I literally can’t eat more carbs than that in a DAY without it putting weight on me!
Of course we are watching this while at work. You think im gonna watch a video on placebo bread on my own time?
More of this guy!
Add some sugar (honey, maple syrup) to your pre-workout coffee or powder, solved.
I definitely watch these while at work. Getting jacked and lean is way higher up on the priority list than making my boss a dollar while I make a dime.
Lol, I only watch this while I'm at work...
lmao same. Or the weekends
Great video as always but one question.
Dr Mike what is your opinion on carb blockers especially on a fat loss diet? Does it even work at all ?
I am very carb sensitive, and if I don't get enough carbs an hour before a workout, my capacity and strength go to shit.
I’ll have to rewatch this later as I’m about to land a plane and I probably won’t take in all the info but worth a shot
Dr Mike. what is the best post workout supplement to drink? since u said bcaa and glutamine isnt needed (i dont have gut or intestinal problems) because i usually wait 1 1/2 hours before i eat a meal after the post workout. i drink 1/4 scoop of bcaa (because i try to save bcaa by using 3/4 scoop on my pre workout shake) + one scoop of glutamine the entire time. so apparently that isnt even actually effective.
so i need some kind of supplement to drink post workout, i do not eat right after i work out. because i time my schedule to the way i only eat one big meal after the gym then some small meal 4-5 hours before bed.
would love to see this same study with fasted subjects!
00:22 What is that song!! Its fire!!
My Lord - Yarin Primak
My question: were calories equated for all scenarios? On a personal note, I perform better on an empty stomach, at least 2hours after the last meal
No yogurt in USSR? Oh, but you can't say you didn't have cheesecake! #запеканка #FTW 💪
I can give you soild information from doing this myself. When i didnt eat before a workout, i didn't do so well. But when i ate chicken and rice before a workout, i had better energy. Dont need a PHD for this.
would love to see a video of comparing bottled protein shakes! similar to the protein bar video
It depends on what exact training you will perform after the meal. Because lifting is one thing - boxing/wrestling or prolonged (2-3 hours) cardio session is another one.
But yeah - we need to listen to your body if you not hungry and okay to have some only protein kinda light breakfast and ready to go - do that.
I’m finding myself comfortable doing so, but many people aren’t.
1 year now i am supplementing my workout with carbs-prot shake either drink it and go or drink during. i do this mostly for convenience to hit my macros in the day and it does satiate my hunger but i can safely say i would be 5-10% stronger if i just train 2 hours after a solid meal like i used to! it is quite convenient though
Promise this is on my lunch break Dr. Mike.
I think this is great information however, for my goals right now I'm less focused on strength and athletic performance and more focused on hypertrophy. Do we have any data on the effects of meals pre-workout on hypertrophy? I typically don't eat before my morning workouts but have a high protein meal within 30-60 minutes after. Makes me curious if I am leaving gains on the table.
Thanks Doc!
Good stuff
Fair point. During a long training session, as soon as I get hungry I’m done.
'Six packs are made in the kitchen ',is information I needed when I was getting big,but couldn't shake the below the navel fat, because I was eating a bucket of chicken and pasta for lunch every day.
It makes sense to have a bit of carbs before a workout if you're in a steep calorie deficit where your liver glycogen is pretty depleted. Otherwise when you start training your liver starts dumping its glycogen into the bloodstream. This is an effect of adrenaline and it's also why people crash pretty hard after high adrenaline moments in life
Wear a CGM for a few days and this myth of needing preworkout carbs will be pretty dead to you.
Excessive protein intakes, pre-workout carbs, some of the last pillars of broscience to fall
The way Dr. Mike sits is the best
Instead of eating carbs prior to my workout, I imagine Dr.Mike doing the ultimate glute spread tutorial.. really gets me going.
Can you do a video talking about total carbs vs net carbs?
Bro looks like if Seth Green made a baby with the drummer from Nekrogoblikon.
Interesting 🤔 content. I’m stronger after a meal pre workout for sure and have experimented with it. I just prefer to get the workout over with fasted before the rest of the freakin day, I’ll eat a huge meal 2 hrs post .It’s always worked for me last decade or so.🤷🏾♂️Except ☝🏾for when I was a beginner and was doing 2 hr fasted
workouts I’d be ravenous after. However 30 to 45 min workout no talking solved everything!
Peace 🤙🏾
Great Work
Keep em Coming!
Mike
I am at work but a barista and on a break. If anyone I knew heard me watching rp, they would for sure think I'm gay
I'm not sure 4 sets of squats and 4 sets of bench press is a sufficient amount of exercise to gauge this. Perhaps the results would be different with a higher volume. It also depends on how much time is between eating and working out.
I had for years (decades in fact) always had this notion that I train with higher performance having had at least two meals inside me. So for years Id get up have breakfast then sit around waiting for that to digest before eating a pre workout meal, then waiting for that to digest before having pre workout then hitting the gym.
I convinced myself that workouts were better that way so it was 'needed'
However given the time that takes which for me I cant think about anything else other than the workout ahead each training day until it is done means that alot of time of the day 'wasted'
I found in only the past couple of years I can have breakfast and hit the gym an hour later and still have the same if not more energy than before (more as not been sat around watching youtube and the clock for hours before hand)
Not sure where I picked up the notion that I need plenty of calories inside me pre workout but its BS
the nutrition of the day of and the day prior has affected my workouts. days ive ate shit fast food, sugary breakfast, etc. my workouts suffer. periods where ive ate well, oats for breakfast, some kind of meal w/ rice etc. for lunch/dinner ive breezed through. drinking gatorade specifically helps if im somewhat dehydrated or ate poor, particularly in a longer workout
Dr Mike., what’s the ideal ratio of carbs to protein?
Where can you get those placebo meals? Asking for a friend.
I workout 5 days a week, and I fast for an average of 14 to 16 hours every day. I purposely work out during my fast. I do not get hungry, and I have enough energy to do the workout. My body relies on fat and carbohydrates that I have stored to give me that necessary energy. Today I was there an hour and a half doing shoulders and triceps, intense workout didn't feel at all like I couldn't continue because of lack of food. Your body adapts.I've been doing this for close 1 .years now
This 100% tracks from personal experience. I am one of those people that wakes up and pretty much have to eat. And breakfast is usually 90% protein and fats. But occasionally I do oatmeal and I have found ZERO difference in output. My biggest variable in output is sleep quality.
As we speak .. im not at my job.. i find myself in a sauna.. but I am on the clock.. does that count
I learned this myself recently. Went to the gym fasted for a body scan, brought lucuzade to fuel my workout and struggled. The next time, I brought a small cookie (1/4 calories of lucozade) and was ok to workout.
Watching from work 🫰
Dr Mike's next video should be on Bowel Movements. I legitimately would like to know what people's dumps are like when gaining. I know it can be an indicator of health. Also, would be funny.
6:32 I hear some Doctors talking about Coke for Carbs...but I am all whole food Religiously 😂🎉
Every time he pulls a fact from his encyclopedic knowledge he blinks. Its a form of heat dissipation
I'm curious how this works for intermittent fasters. I dont eat my first meal of the day until 6:30/7pm after working 9 hours at a physical job and then going to the gym for resistance training and sauna
I'm very rarely hungry during my workouts, though, and I prefer training fasted.
I'd love to see a 4th study done with folks like me that are used to having an empty system all day! I realize that's highly unlikely cause I'm in a serious minority here, but it would still be interesting
Have they tested a higher volume of food (but is low calorie / placebo meal) versus a lower volume of food which has more calories? eg would a big placebo meal outperform a banana, or a flapjack, or small piece of chocolate. one has more nutrition but less volume
What if its an underlying physiological thing similar to why warmups help, thats more like a " now I have the savety to expend energy" so its not directly an energy increase but more a facilitation. Experience probably mitigates that effect and gives you more agency.
Training in the afternoon/evening, after 2 meals and adequate hydration, has led to my best workouts and most insane pumps. 2nd meal at 2.5 hrs prior to training, 75g carbs. There is a huge difference between those workouts vs working out in the morning with no food consumption. Also realized i was dehydrated in the morning. Hate fasted training. Feels like a waste of time unless its juat getting in necessary cardio for 20-30 min
Placebo it up. 00:37. It may help you for Short Term but in the Long Term you gonna Ruin your Appetite
Could you provide links, doi adresses or anything to reach the articles mentioned in the video?
From personal experience when I workout first thing in the morning by the end of it I go into hypoglycemia if I only drink pre workout when I get up. (I googled the symptoms and I get all but 1)I tried mixing some honey in with my pre workout and that kept me from reaching that point but if I also eat something like a banana as well before my workout I 100% have more power. If I eat a meal in the morning though and workout 1-2 hours later it’s never an issue though provided there is carbs in that meal.
I lift @4am empty tummy w/ pre workout and 1 banana every weekday and on w/e my lifts are the same in the afternoon if not worse bc it’s extremely hot in Australia but even in winter I feel tired and sluggish in workouts even with full day of eating, my day just slows me down I guess.
I’ve had a notebook for 2yrs and I record what I eat within 24hrs before my lifts and the major difference is dinner the night before early morning. If I have a nice fat steak I perform probably 20% better early morning light stomach compared to the end of the day sluggish and full belly.
Idk tho, just my experience..
Edit: I’m never hungry early morning, but can guarantee I wouldn’t lift hungry lol
I'm on keto and ever since I started adding 20g of straight dextrose (usually from smarties) before a workout I've noticed a bigger pump and a better workout. Too each their own I guess.
They are 100% overrated. Feed yourself around your training times folks, no need for this carb loading nonsense before workouts. If anything you'll just be full and sluggish.
I don’t even get hungry until 1pm or later. I always go straight to the gym when I wake up. I literally can’t eat in the morning unless I starved myself the day prior
14:39 est some go gurt and slam into a slim Jim” ia my new pre workout.
I know I used to get tired and lazy at the end of workouts, and now I don't. The odds that the subjects in this study are me, or are doing my workout are slim, so I'ma go right ahead with the hypothesis that food fuels human activity and keep on eating, despite what the Scrawny Professor says. But by all means, Doc, more 'science' in defiance of common sense and clearly observed reality.
Where do I buy these placebo meals?
No mention of the study with maltodextrin mouth rinse improving gym performance vs. placebo...? Or did I miss it?
Maltodextrin destroys good bacteria in the gut. I'd avoid it.