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admin | Bodybuilding Training Program | 20.10.2015
Eating smaller amounts of high quality protein - and a lot of healthy carbohydrates - might prove more practical for humans, scientists believe. A decade ago dietary fat was the vilest of macronutrients but these days it’s the carbohydrate. If we’re to believe the doomsayers, eating carbohydrates produces lots of nasty insulin, which in turn triggers rapid fat storage of damn near anything we eat. That statement is basically blasphemous these days, but the general advice of going on a low-carb diet to maximize fat loss is scientifically bankrupt. There are about 20 studies that low-carb proponents bandy about as definitive proof of the superiority of low-carb dieting for weight loss. The problem is the low-carb diets in these studies invariably contained more protein than the low-fat diets. What we’re actually looking at in these studies is a high-protein, low-carbohydrate diet vs.
In fact, better designed and executed studies prove the opposite: that when protein intake is high, low-carb dieting offers no especial weight loss benefits. There are four studies I know of that meet these criteria and gee whiz look at that…when protein intake is high and matched among low-carb and high-carb dieters, there is no significant difference in weight loss. You see, carbohydrates (and especially the fiber-rich types) have a significant impact on satiety (fullness), whereas dietary fats don’t. My experience working with thousands of people of all ages and circumstances is right in line with the above research: low-carb dieters almost always have more hunger issues than high-carb dieters and struggle more with controlling calorie intake. Most people on a low-carb diet are doing so for weight loss purposes, but some try to make it a general lifestyle. When you reduce your carbohydrate intake, you reduce the amount of glycogen stored in the muscles. Research conducted by scientists at Ball State University found that when muscle glycogen levels are low, post-workout signaling related to muscle growth is impaired.
In athletes, a low-carb diet has been shown to increase cortisol and reduce testosterone levels.

A study conducted by researchers at the University of Rhode Island looked at how low- and high-carbohydrate intakes affected exercise-induced muscle damage, strength recovery, and whole body protein metabolism after a strenuous workout. The result was the subjects on the low-carbohydrate diet (which wasn’t all that low, actually—about 226 grams per day, versus 353 grams per day for the high-carbohydrate group) lost more strength, recovered slower, and showed lower levels of protein synthesis.
In this study, researchers at McMaster University compared high- and low-carbohydrate dieting with subjects performing daily leg workouts. The bottom line is if you want to perform your best in just about any sport you’d actually want to play, you want to eat as many carbs as possible. Following a low-carb diet for 7 to 10 days will reduce the amount of subcutaneous water in your body, which makes you look leaner. You would then follow this low-carb period with 1 to 2 days of high levels of carbohydrate intake to fill up your muscles with glycogen as you’ll be looking pretty flat without it. Thus, a relatively low-carb diet would make sense for a sedentary person (somewhere around 100 grams per day would probably be plenty). Research has shown that weight loss efforts aren’t improved or impaired by insulin sensitivity or insulin resistance per se, but there’s evidence that people with poor insulin sensitivity and response may lose more weight on a low-carb diet. For instance, a study conducted by the Tufts-New England Medical Center found that a low-glycemic load diet helped overweight adults with high insulin secretion lose more weight, but not overweight adults with low insulin secretion. A study conducted by the University of Colorado demonstrated that obese women that were insulin sensitive lost significantly more weight on a high-carb, low-fat diet than a low-carb, high-fat diet (average weight loss of 13.5% vs. I used to suffer from some anxiety issues (I noticed the other day that I hadn’t experienced them for ages!!!), but I definitely felt less anxious on a lower carb protocol when I was suffering a little. That said, I like carbs, I enjoy eating them, I’m not sedentary, so eating carbs is good for me.
I’ve currently got carbs at 180g per day, almost exclusively from white potatoes, white rice, sweet potato, and eat most of that in the post workout window. I actually prefer to eat less protein and more carbs (1g per lb minimum) on the cut, I find it more satisfying. I have made it at least 12 times already and it has been wonderful addition to my low carb.

The key to health, vitality, and leanness, they say, is to eat as few carbohydrates as possible. That is, eat a bunch of fibrous carbohydrates and you’ll feel very full for quite some time.
They also usually have problems with low energy levels as well (which is also not surprising as research has shown very low-carb diets increase fatigue and perceived effort during exercise).
They found that those on the low-carbohydrate diet experienced higher rates of protein breakdown and lower rates of protein synthesis, resulting in less overall muscle growth than their higher-carbohydrate counterparts. I’ve been down the low carb road before, and actually taught quite a few kettlebell classes a week on a sub 50g of carbs per day diet. Protein, fat, small amount of carbs for lunch, apple or banana mid afternoon, train at 5pm, then a stonkingly huge evening meal or two with around 130g CHO within that. There have been some low-carb bread recipes floating around the ‘net as of late that take advantage of psyllium and I think it’s a great idea. It is high in carbohydrates (often refined ones at that) and low in protein and healthy fats.
This is why research has shown that it’s easier to overeat on a high-fat diet and that obesity is greater among high-fat dieters than low-fat.
At these times, the body will prioritise replenishment of muscle glycogen, so eating starchy carbs AFTER a workout makes sense.
They don’t have to ALL be after a workout, I tend to have 30% of the daily carb intake in my lunchtime meal, then train at 5pm, and scoff the rest after training.

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