Breaking Lower the Index List for Bodybuilding

 

Was I Wrong About Sugar?.. Insulin? Addiction? Fructose? (My Response)

Video taken from the channel: Jeff Nippard


 

Ask the Machine Low GI Versus High GI Carbs When Contest Prep | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Sh*t that Doesn’t Really Matter: The Glycemic Index

Video taken from the channel: Warrior Soul Agoge


 

Carbs And Bodybuilding: Everything You Need To Know | Straight Facts With Jerry Brainum

Video taken from the channel: Generation Iron Fitness & Bodybuilding Network


 

BodyBuilder Diet The CARB CONFUSION Principle

Video taken from the channel: ATHLEAN-X™


 

Does The Glycemic Index Matter For Bodybuilding & Fat Loss?

Video taken from the channel: Sean Nalewanyj


 

Top 3 Safest Carbs (Low Glycemic and Gluten Free)

Video taken from the channel: Thomas DeLauer


The glycemic index of foods cannot be taken into account solely on their own as eating protein and fat sources alongside carbohydrates will affect the overall glycemic level of the carbohydrate source. The International tables of glycemic index and glycemic load values show the following glycemic index for several commonplace foods. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index.

A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. The glycemic index (GI) was created in the 1980s to help people manage or prevent type 2 diabetes. The idea is that knowing a food’s GI score helps people make good food choices.

Since then, the index has also been used as the basis for many weight-loss programs. The Glycemic Index (or GI for short) is a measure of how quickly your blood sugar rises after ingesting a carbohydrate. Basically, once you consume a carbohydrate and it gets digested it gets turned to glucose (blood sugar). Blood sugar is used by the body to manufacture ATP (Adenosine Tri-Phosphate), which is the molecule that the body uses to power up all of its functions.

The NEW GLAD diet article is here. This is the power of the Glycemic Index and the Glycemic Load. The following bodybuilding diet program will be suited to those who find it too difficult a task to drop carbs to around 30 grams a day for 5 days (as in a cyclical carbohydrate diet).

For. While the glycemic index is mentioned most often in connection with diabetic diets, it is just as advantageous for serious athletes to pay attention to a good balance of carbs, including what to eat and when. High-GI Foods. Foods ranked high on the GI scale are digested rapidly and cause spikes and drops in. This is the power of the glycemic index and the glycemic load.

The following bodybuilding diet program will be suited to those who find it too difficult a task to drop carbs to around 30 grams a day for 5 days (as in a cyclical carbohydrate diet). The main reason fruits are low GI is fructose, which needs to go to the liver to be processed. But once it gets to the liver, it signals the body to stop breaking down muscle. Be sure to take those carbs with 20-40 grams of fast-digesting protein, such as whey, which will restore the muscle lost during the night.

I guess I am asking about the glycemic index. Is it low like most fruits + veg, or is it higher because the starches break down. Nothing wrong with sugar, Screw GI.

All these meals are eaten two (2) hours apart. To manipulate this diet for closer to contest, lower sodium intake to approximately 2 grams per day. Also, substitute sweet potatoes for baked potatoes as the glycemic index is much different.

The steamed rice should only include brown rice. I liked to use a wild rice/brown rice blend for flavor.

List of related literature:

Using the glycemic index alone can be misleading.

“Living Gluten-Free For Dummies” by Danna Korn
from Living Gluten-Free For Dummies
by Danna Korn
Wiley, 2011

Many believe the glycemic index is too complex for most people to use effectively.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Apparently the consumption of carbohydrates with a high glycemic index results in higher muscle glycogen levels 24 hours after exercise compared with the same amount of carbohydrates provided as foods with a low glycemic index (Cermak and van Loon, 2013).

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

Part I: What is the glycemic index?1.

“History of the Soyfoods Movement Worldwide (1960s-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of the Soyfoods Movement Worldwide (1960s-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

But when he wanted to address problems with overly long recovery times and feeling generally cruddy, he started experimenting with lowering his carbohydrate intake.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

A wealth of misinformation about the glycemic index is floating around out there, and in this part, I give you the honest truth.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

See chapter 16 for more on this diet and on the glycemic index.

“Intelligent Medicine” by Ronald L. Hoffman
from Intelligent Medicine
by Ronald L. Hoffman
Touchstone, 1997

Khan SK: Glycemic index and glycemic load.

“Swanson's Family Medicine Review E-Book” by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
from Swanson’s Family Medicine Review E-Book
by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
Elsevier Health Sciences, 2012

Glycemic Index: Pros and cons.

“History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

The sections that follow delve into the three factors — blood sugar, carbohydrates, and insulin — that combine to make the glycemic index effective for weight loss.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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50 comments

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  • Great stuff as usual Jerry! Applied Metabolics has simplified my quest for no BS info for bodybuilders. Nice to hear science not BRO-science.

  • Yes, you were wrong. And…. you’re still wrong… Perhaps dangerously so… Defending sugar by comparing it to heroin???

    Come back when you have some science to support your baseless opinions.

  • I’m a south korean. We regularly eat buckweat pasta or noodle something like that. But my personal experience says buckweat noodle way more spike up insulin than durum wheat regular pasta.

  • What about rice and potatoes they are good for testosterone. Does buckwheat effect somehow testosterone too except its good carb food. Does buckwheat have high amounts of phytic acid?

  • Hey Sean. I’ve been watching your vids for a few months now and I just want to say THANK YOU for your well thought out, no BS tips on nutrition and working out. It’s nice to be able to hear advice that analyses the subject matter and not just one-sided, unqualified dribble. Always a pleasure to see new stuff from you on my YT feed.:)

  • Lustig, attia, Volek, Phinney, westman, bailor, noakes, sisson. I see your guy with a PhD and raise you this. Enjoy the rabbit hole and most recent research. You might enjoy ‘the calorie myth’ particularly with bailor given you talk a lot about energy expenditure.

  • It’s not that simple. Your gut bacteria, your a1c, glycemic LOAD, and insulin load, how you cook food (grilled asparagus and asparagus soup don’t have the same glycemic index), insulin resistance, physical activity, and stressall these factors influence your insulin response

  • Carbs are not required for endurance sports. Jerry is wrong. Fats are the preferred fuel for endurance sports. Once in ketosis you can go for a long long time with fatty acids and ketones for fuel. Carbs are best for or heavy or fast anaerobic exercises.

  • your not really taking into account a person who is Metabolically unhealthy, with strong insulin resistance causing chronically high insulin. i think what your saying may be more relevant to someone who is very healthy, eats generally well, works out, and has good hormone balance and production. in saying this Jeff’s general audience is probably aspiring body builders, not obese people with diabetes. so if your obese or over weight this advice is probably not for you.

  • Asparagus special anti oxidant, Grapefruit stimulates liver to utilize fat as fuel <=> Master-Manipulator, Buckwheat good stuff

  • I was a little confused when Thomas explained “Glycemic Load”. I did a little research.

    To put it in simple terms, it’s a ranking system for carbohydrate-rich foods that measures the amount of carbs in a serving of food. It is a better indicator of which foods will spike your blood sugar than the Glycemic Index. Watermelon has a high Glycemic Index of 72 but a low Glycemic Load of 7.21. Unless you’re planning to eat whole entire watermelons, it’s not going to spike your blood sugars because per serving watermelon does not have a lot of carbs (it’s made of mostly water). The GI of 72 comes from 5 cups of watermelon, that’s lot of watermelon.

    Hopefully that cleared some things up. If you take anything out of it, just know that Glycemic Load is more important than Glycemic Index.

  • Jeff, I’m curious, if somebody were to hypothetically eat a diet in which there was no caloric excess, but consisting of only carbohydrates, would lypogenesis exceed lipolysis despite the lack of excess calories?

  • I am so glad I found your channel!!! So much information that I needed to know just in this one video. Thank you so much. I just subscribed ��

  • thank you jeff… i was on the carnivore diet that’s been getting popular these days for about 2 years and felt like shit. eating carbs completely vanished all the energy problems i was having on the carni diet. i was brainwashed that the carbs are the worst for human health, but i’m pretty sure it’s essential. if you wanna actually feel good. this video killed the fear for the carbs.

  • Grapefruit is non indicated if you take Any meds at all even aspirin
    And it’s a huge no no if you use
    Statins the fruit contains a substance that interferes with drugs in Some very nasty ways and then those compounds can cause serious liver damage. Sorry it’s just worth the risk

  • No you’re wrong I used to weigh 260 now I weigh 170 I’ve been on a low carb high fat diet since September of 2017 I have plenty of energy I started lifting weights I am 58 years old I’ve not see my app since my was in my twenties now I see my apps the keto diet work for me I can bench 250 lb and deadlift 125 to 150 so something’s working tell me what I used to be type 2 diabetic high blood pressure and all that’s one away since I’ve done the ketogenic diet so something’s working besides eating carbs and sugar and intermittent fasting which my growth hormones help me build leaner muscles and I’m ripped since I use more than I was when I was playing football is back in the seventies

  • Some recommendations for BUCKWHEAT
    If you’re having a hard time finding it look for an Easter European store they should have it.
    You can eat it raw or cooked. I really recommend trying cooked (in boiling water 12-15 minutes) tastes amazing with cheese.
    It is considered a sort of a superfood in Eastern Europe. And unless I’m misinformed it had major role during famines in some Eastern European countries. Some people love it some aren’t a fan I really recommend trying it out at least a couple of times tho.

  • Do you know millet grains family? If not please research. They are the best carbs with lot of fiber and can cure any decease. Period!

  • This fu**ing carbophoby has kept me in a years-long limbo of low to zero carb, daily training draining my energy, cortisol issues, weight rebound, calories reduced to less than my tdee and still fattening/low energy. Introduced carbs back, keeping fats to minimum and proteins the same (2gr/lb) and boom: doubled volumes and losing fat. Problem is that today only the vegans defend carbs and the keto zealots on the other camp defend animal food but demonize the carbs. Both cults bring serious throubles in the long run. Carbs+animal proteins are the best fuel for sport!

  • Thanks for the great infos!!) Could you share more about you routine and what do you eat be massive and fit like that because without carbs how do you put on volume and mass it’s sounds not possible thanks )

  • take a look at chemistry carbon, hydrogen, oxygen which makes up fat, protein, & carbs there made the same, can u explain why carbs cannot be converted to protein?

  • I hope you get more subscribers. Your pretty good. I’m new at this stuff and you help me break it down real good. Keep it up and thanks for sharing your information with us.

  • I am a big fan of your videos, I would
    Be really interested in hearing some scientific information on Soft drinks, I think I­t­ would be interesting, thank you

  • The thumbnail said, “don’t eat until you watch this!” I said “Yessir! I’ll do intermittent fasting now and eat brunch later, sir!” He also said “We all know that complex carbohydrates establish blood sugar level.” No, I didn’t, Jeff. Can you be my new science teacher? Cuz watching your videos is so much better than enduring a 45 min lecture on biology in school.

  • So that explains why I began to feel a lil weaker today compared to other days. My carbs have been rlly low cuz im worried it’ll prevent me from losing stomach fat thus not getting abs, don’t get me wrong I’ve been getting my protein, and fibrous carbs in jus not much if any starchy carbs. Anyways, my question is what are the best starchy carb foods I can intake without it fucking up/halting my fat lose progression? Also what would be to much or to little?

  • I loooove buckwheat flakes with greek yoghurt, blueberries and cinnamon ���� so happy I dont have to feel bad for eating this dish every once in a while. ��

  • I’ve heavily cut carbs and have dropped about 40 lbs. I feel that due to the lack of carbs though my intensity and energy in the gym is lacking.

  • Many studies don’t represent every day life indeed. Just these fasted state effects of many foods and supplements, or effect of certain amino acids while people had too low total protein in their diet to begin with, gives scewed results/conclusions depending on how smart the scientists are.
    There’s a ton of bad science out there. Stay critical, like Sean!

  • Marc could you do a video on how to cope with an injury.. and how to stay motivated when you cant do what you want to in the gym and seeing other people lifting when you cant. please

  • Yes, other foods are higher glycemic. Sugar does seem to make you hungrier and builds up my food eating, devouring momentum. Stimulates brain activity. Sugar is definitely addictive. I disagree with you there. My body seems to keep tabs on my sugar intake. I eat healthy all day and then later in day, i need sugary stuff. Stress also plays a role and can mess w hormone balance and then cause one to crave carbs. Maybe check out Dr.Berg sometime. I trust your judgement and studies, but interested in what you think of Dr.Berg’s videos on sugar. He is not big on fruit consumption if u want to burn fat, but is positive on veggies. Says limit fruit bc of sugars.

  • I have a question about carb cycling. Should I do both of my high carb days on strength days? Or can I do a high carb day on my rest day after leg day?

  • Sugar does make you fat, but everyone’s different some can’t have sugar. Well everyone can but some may get fat from it quick and real fat. Everything works different for each person.

  • Every time I scratch carbs it does not take long before I go on carb binges, so obviously it is something that is needed. Have to listen to our bodies.

  • How do you not count calories or macros or whatever? Don’t calories = fat and Lb,s? Maybe I make it harder than it needs to be and that’s why I gain back any weight I loose pretty easily.

  • jerry is by far one of the greatest resources out there. The guys knowledge on every topic is so extensive I’m always surprised. Saluted

  • My meals consists of.
    Some fruit and oats 90 minutes before a workout and eggs, nuts, veg after.
    I am already in good weight so I don’t give a crap about carb loading.

  • I think the “addiction” of sugar is really the blood sugar going into a hypoglycemic state, making the body crave dietary glucose before it has to release glycogen. Our bodies want to survive in the least caloric taxing way possible. It’s far less taxing to consume dietary glucose than it is to produce and release a series of hormones such as glucagon to release liver glycogen and HGH to protect muscle tissue and dietary protein from being subject to gluconeogenesis.

    I find it much better to just eat good carbs, (no sugar) such as sweet potatoes, greens, low sugar oatmeal, etc, way later after eating fat.

    Example: I like to eat my dietary fats (avocados and salmon) around noonish, lift around 4-6pm, then eat the rest of my protein and all my carbs post work out. This way, my most of my dietary fats have been used for their purposes, and my carbs will fill glycogen stores, drive down cortisol, and won’t clash with any fats.

  • I feel like keto is mostly used by people who were or are obese. They are/ were obese for a reason…. and def eating more protein makes u feel fuller. If it works for u, and u get results… why not? I love carbs though… so yeah. ��

  • The #1 question should remain, how did we acheive 65% of our caloric intake in the form of carbohydrates before modern agriculture? It’s a trick question but these ridiculous guidlines are why we have an obesity epidemic in North America.

  • I am a ectomorph, 200%, no little sign of endo or mesomorph AT ALL…. but I noticed that I need carbs, in high amounts (500gr at least, on workout days).
    Only downside about this high amount of carb intake is that I retain a little water, especially on my legs and in my face.

  • I already regularly consume asparagus on my low carb diet, and usually have a glass of grapefruit juice every saturday morning. Are grapefruits and buckwheat two foods that you would recommend consuming more often?

  • I’m sorry but the GI doesn’t represent how quickly a carbohydrate raises blood glucose level, it is a misconception widely spread by ignorant nutritionists. Actually, the GI represent the percentage of the carbohydrate that will be transformed in glucose and absorbed. For example, the GI of lentils is 30 while the GI of white bread is 70. If you eat bread with 100g of carbohydrates, 70%=70g will be absorbed as glucose which represents 70*4=280Kcal (when talking only about the carbohydrates in the bread). If you eat lentils with 100g of carbohydrates, 30%=30g will be absorbed which means that these carbohydrates will give you 30*4=120Kcal. The biggest mistake that is made by people who count their calories for fitness and bodybuilding is to assume that all the calories available in their plate will be available in their body. Nothing is more wrong!! Counting its “real” calories is almost impossible as, like you said, the GI depends on many aspects and especially with what you eat your carbohydrates. Carbohydrates with a high GI won’t raise blood glucose level faster than carbohydrates with low GI, they will simply raise blood glucose level MORE because a higher percentage will be transformed and absorbed by the body. I hope this was clear and will help some people better understand the concept of glycemic index 😉

  • The idea of carbohydrates for consistent energy is just wrong. Carbohydrates will spike your blood sugar levels and then they will plummet, causing cravings. Ever since I cut out 90-95 per cent of carbs I no longer get cravings. Your body can use fat and protein for fuel efficiently. Watch dr Eric berg on this. Also causes problems like stress, insulin resistance so less protein can enter the cells, acne, poor sleep, depression, etc.

  • I am addicted to your videos! I am binge watching them:) Very well researched and I love how you explain everything! You have a natural speaking/teaching ability that is easy to understand, very informative and well thought out:)

  • Greetings from the United Kingdom, good Sir. Many thanks for this incredibly informative presentation. I was never informed by my lecturer, whilst studying advanced level biology, that there was even something called the CORI cycle. We studied the KREBS cycle, but I never knew there was also a ‘lactic acid cycle’, for want of a better term. You are incredibly knowledgable, please keep up the great work. I look forward to learning more from you in the future.

  • What were everyone’s favourite takeaways on this video? For me, it was to ingest some carbs if training twice a day, also limit carbs to 8% if drinking it.

  • what about Highly Branched Cyclic Dextrin? since a train in the AM i cant wake up 1-2 hrs before and have a meal, so i have a heavy carb (oatmeal) meal the night before and have protein/HBCD shake pre-workout shake and sip on HBCD intrawork..a total of 50-100g carbs depending on my training

  • You are right. People are not addicted to sugar. They dont rush to table sugar when they get low. Ah!!! Excuse me I need to take a gulp of my red 7-11 Slushy, maybe a sip of my caramel latte I had this morning, a chug of my Mountain Dew from yesterday…you know what Im going to the gym so its time to break out the Gatorade. Also my girl called she wants wine tonight…RED. I better pick up a couple of Monster energy encase my girl keeps me up.
    But at no time will I be reaching for table sugar. I wont even have it in my house. Addiction…smh!

  • Super good…! Jerry, leg workouts can be very brutal, IMO they are like high intensity endurance exercises in carb usage. I used to eat spaghetti the day before to carry me through my leg workout.

  • Absolutely true! There’s so much misinformation on this subject. Even a simple carb like dextrose after a killer workout ( maybe mixed with whey) works great for recovery.