Timing Your Carbs: Why It Matters For Recovery (science explained)

In this video I go deep into the science of carbohydrate timing, why it matters and what are the biological mechanisms behind it.
The video is based on the following papers, click the links below to learn more on the topics.
pubmed.ncbi.nlm.nih.gov/23899...
pubmed.ncbi.nlm.nih.gov/29444...
pubmed.ncbi.nlm.nih.gov/26920...
pubmed.ncbi.nlm.nih.gov/27789...

[@wilhelminewolter632]

Is it possible to empty the whole glycogen storage and what happens then? Would the muscles just stop working?

[@wod-science]

Not possible to empty the ‘whole tank’. Studies have shown glycogen depletion up to 20% of initial values during extreme glycogen depletion protocols.
Muscles will not stop working, but will shift to fat oxidation completely which yields much less power / speed. This is what happens when the so called ‘man with the hammer’ shows up at the 34k point during a marathon fi.

[@BluEskY0r]

@wod-science… so
you suggesting in your last sentence @ 6:47 that 60-80g of carbs after workout and then fill up the rest of your daily carbs during the rest of the day?

[@wod-science]

Yes. A rather large bolus close to finishing your workout and then adapt accordingly to 1/ your daily need 2/ your urgency of recovery. If you’ll be working out again two days later, timing is of less importance.

[@ulf.]

Hey I'm here because of #diegeilstestundedeinestages podcast

[@wod-science]

That’s awesome. Thanks for the follow. Hope you like the content 🙌

[@acook213]

Great video, Gommar. Does it matter what kind of carbs (simple vs. complex, for example) one consumes or is it all really the same assuming you hit your target quantity?

[@wod-science]

Good question. It does not matter as long as you hit your required quantities. That said, try to avoid complex carbs on the morning on competition day as they digest slower.

[@acook213]

@@wod-science awesome, thanks. I’m very much an “everyday athlete” but I’ll keep that in mind should that change!

[@jpgutierrez1330]

Maybe a video about carb, fat, protein ratios for cutting vs maintaining vs bulking? Or the effects of animal-based diets that are high protein and fat and low carbs?

[@wod-science]

Thanks for the inputs. Macros for bulking/cutting is indeed a great topic.

[@YouziHua-kj4jr]

What would you recommend in case I want to reduce kcal to lose weight and still make sure I have enough glycogen recovery to not feel tired during the workout?

[@wod-science]

Great question. Same applies as stated in the video. Eat carbohydrates right after exercise, limit fat intake to keep calories in check.
Aim for a caloric deficit with high carb intake (60%).

[@ulf.]

so you're are actual scientists doing #scicom or what?

[@wod-science]

Yes. Making video content following up on our IG channel (@wod_science).