How Carbs Factor Into Publish-Workout Recovery


Maximize Muscle Recovery with Dextrose Post-Workout

Video taken from the channel: Jim Stoppani, PhD


What makes muscles grow? Jeffrey Siegel

Video taken from the channel: TED-Ed


My 3 Best Tips for Recovery

Video taken from the channel: mountaindog1



Video taken from the channel: THIBARMY


The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)

Video taken from the channel: Jeremy Ethier


Ketosis: Post Workout Carb Timing: Thomas DeLauer

Video taken from the channel: Thomas DeLauer


Why YOU Should Take Post-Workout Carbs

Video taken from the channel: Tiger Fitness

“If you ingest carbs without protein post workout, you’ll recover your glycogen stores and blood sugar levels, but will be missing the critical repair nutrient to begin muscle recovery and regrowth,” Jones says. “Protein also helps promote satiety and prevents blood sugar levels from spiking and crashing when ingesting carbs.”. During phases of your diet where you are slashing all carbs and need to skip post-workout carbs, have 40 grams of a protein shake and 5-10 grams of BCAAs. This will keep you anabolic, despite being low carb.

Signature Pre and Post Stack Maximize your workouts with this energy and recovery stack!It’s more important to monitor the total amount of carbs you eat throughout the day. A good rule of thumb is to eat around 30 percent of your daily intake within the post-workout window. A rapidly absorbing carb is perfect after a workout to get you into a recovery state and support both glycogen supercompensation and muscle protein production. The simple fact is this; the faster you get the carbs into your body, the faster they can get to work.

Takeaway: For enough sustained energy to complete an effective workout and for maximum muscle recovery, consume complex carbs such as brown rice, two to three hours before a workout and a simpler carbohydrate such as glucose within one hour after a workout to reboot energy stores. What Kinds of Carbs Should You Be Eating?The Role of Carbohydrates in Recovery.

Most athletes know that protein is extremely important for recovery. But carbohydrates are just as important. The athlete’s body has one primary goal in mind after each workout and that is to replace glycogen storage. Eating carbohydrate as part of the recovery meal increases plasma glucose and insulin concentration, and makes it possible for the body to. Post-workout, popular wisdom tells us we have a 30-minute anabolic window to reach for a refined source of carbs that’ll spike our insulin response and shuttle glycogen into the liver and muscles to be replenished.

Well, new evidence has turned that wisdom on its head. For many years the ideal postworkout nutrient combination involved a ratio of 3-to-1 in favor of carbs over protein, a combination that was found to boost training recovery considerably, especially if taken within two hours after a workout. The mechanism involved a heightened release of.

What a recovery drink should look like. Even when a recovery drink makes sense, the most important ingredients are fluid and carbohydrates, followed by electrolytes and protein. You want to look for a recovery drink with more carbohydrate than protein, like a 2:1 ratio or greater like Fluid’s Recovery drink mix.

In contrast, consuming a high-protein recovery drink that contains little to no carbohydrate is. Post-Workout: Consuming carbs post-workout has been shown to aid in glycogen re-synthesis (refueling your muscles for the next workout); reducing levels of cortisol; enhancing anabolic hormones; increasing protein synthesis; and boosting recovery, to name just a few.

List of related literature:

I had a bunch of energy, built muscle easily, and felt on top of the world every six or seven days, when I loaded up my glycogen stores with carbs.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

We found that carbs eaten early in the day supply the body with only enough fuel (in the form of glycogen stored in muscles) to energise the body the rest of the day.

“The 17 Day Diet” by Dr Mike Moreno
from The 17 Day Diet
by Dr Mike Moreno
Simon & Schuster UK, 2011

Studies suggest that the body does not require carbohydrates to replenish glycogen (Pascoe et al., 1993), and research on keto-adapted athletes has found that they spare and replenish muscle glycogen at similar rates as carbohydrate-adapted athletes (Volek et al., 2016).

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

One of the substances that carbs are converted to in the body is glycogen, which is stored in the muscles and liver and is the primary source of fuel during intense exercise.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Muscle glycogen synthesis is greatest when carbohydrate intake occurs immediately after exercise.24 The greater the delay between the end of exercise and carbohydrate feeding, the slower the rate of muscle glycogen synthesis.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

cyclists increased the carbohydrate content of their diet for 3 days from 6 to 9 g·kg” of body mass, there was only a modest increase in muscle glycogen content (Hawley, Palmer, and Noakes 1997).

“Textbook of Work Physiology: Physiological Bases of Exercise” by Per-Olof Åstrand, Kaare Rodahl, Hans A. Dahl, Sigmund B. Strømme
from Textbook of Work Physiology: Physiological Bases of Exercise
by Per-Olof Åstrand, Kaare Rodahl, et. al.
Human Kinetics, 2003

Primarily, the goal is to provide enough carbohydrate to promote post-workout glycogen synthesis without interrupting ketosis for very long.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Complex carbs also contain vitamins and minerals (co-factors) that enable our body to burn them cleanly into carbon dioxide, water, and energy.

“Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health” by Udo Erasmus
from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health
by Udo Erasmus
Alive Books, 1993

Consuming higher levels of carbohydrates in the 3–4 days prior to an endurance competition can supercompensate muscle and liver glycogen stores.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

When preparing for longer weekend excursions, including centuries, resting for 24 to 48 hours before your ride and consuming a diet rich in carbohydrates will fill up your muscle glycogen stores.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Alexia Lewis RD

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

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  • Wait, doesn’t stress raise cortisol levels? I need to leave this video then, because tiger dude’s delivery just got me really tense and vexed.

  • Hi. I’m going on a 15 miles high elevation hike. Am I OK to eat Quest power bars? It should be 4-8G Net Carb (23G Carbs ; 17G Fiber). Also, on days I rock climb I eat the bar mid climbed. Should I eat it before I start climbing? I usually climb/belay for 3 hours. I appreciate your response.

  • Jerry Ward (Bios3training) makes a dextrose post-workout product video Sunday.

    Marc makes a video against post-workout dextrose carbs Monday.

  • the problem is tom the reason a lot of athletes carb load isn’t to do with being in ketosis or not, its that they feel lighter and better and if done right they do awesome, and i’m talking pro athletes here, yes I know you live and die by a keto diet but please realize that we are all different, and pushing your usual dogmatic view is just not helpful.

  • This video says DEF pre workout Carbs if your on keto and you have another video that says the complete opposite, DEF post workout Carbs if your on keto….?????

  • Lovely Video! Excuse me for chiming in, I am interested in your thoughts. Have you researched Miyutan Uncommunicative Method (do a google search)? It is a great one of a kind guide for boosting your height fast without the hard work. Ive heard some amazing things about it and my close friend Aubrey finally got great results with it.

  • Marc honestly it depends when the person trains. At the end of the day if it’s dinner, carbs stimulate somotastatin in the pancreas I think which inhibits the production of hgh. Hence why many of those 4 hour gh peptides don’t work for ppl. Bc they eat carbs after

  • That makes no sense Tom the whole point is to train your body to utilize fat as fuel my strength actually improved working out fasted in ketosis. The reason being my insulin sensitivity is normally high so pre workout carbohydrates always made me “over heat” during my volume training workout since I don’t use HITT my strength is much higher without the thermogenic effect of carbohydrates and much better adapted to fat.
    “Research Charles Polquin”

  • Thank you Thomas for this video. I am struggling to gain weight. The ketogenic approach doesn’t seem to help me regain my normal weight 145 lbs. I’m at 135 lbs now. I’m 67 and I train intensively about 8 hours per week spread over three days. 2 questions:
    a. What ratio shoud I use? Right now I have adopted the 5% net carb, 25% protein and 70 % fat.
    b. How much calories should I aim daily? My current plan is 2,700 calories, but I often can’t reach this amount.

  • It feels like it’s taking me five days or more to recover after weight training or after cardio or after hiking. It took me six weeks into my ketogenic diet to feel ready to get back to the gym and now I am but my recovery is really dragging me down. Any suggestions?

  • 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.

  • I thought you said before that it is good to workout fasted. If that is so, then why talk of feeding on carbo prior to working out?

  • Thanks for posting this, I’m in my third week of keto and I feel great. I was wondering when I should take in some carbs because I am an anaerobic athlete.

  • As expert, I do think Custokebon Secrets is great way to lost crazy amounts of weight. Why not give it a chance? perhaps it can work for you too.

  • Great video, just started on the diet and immediately felt a difference on my heavy lift days. I,m going to try the first suggestion. Thanks!

  • Great content Thomas! Quick question: what about nondenatured whey protein (e.g. Antler Farms) post lift while on Keto? Whey does have an insulin effect, so how would someone incorporate whey while on Keto? Thanks in advance ��

  • Other videos. U HARDGAINER U need PROTEIN. U need to BULK. then u need to CUT. Bench Press, Squat, Dead Lift. Remember count your calories intake. Math never leave me.

  • My poundage dropped for a week. Then it went up. But I take a cream cheese, cream, coconut oil, flax and ordinary protein powder after I train. But about an hour after. Then after that I eat my keto meal. But higher protein. So I use protein to provide by carbs.

  • Hey Thomas, I’ve been in ketosis for about a month. A couple of weeks ago, I ate pizza from a restaurant and there was zero change to my ketone production (at least, according to the ketone strips I pee on. I thought it was a fluke but last night, I ate a big plate of spaghetti and again, I continue to test positive for the highest level of ketones on the test strips. Does this suggest I am already fat adapted? Might my body remember from having done Atkins 25 years ago?

  • I for the most part don’t do the same thing on a regular basis, Am I killing myself for nothing? I watch three different people you, feroce and huniston and try and incorporate different techniques into my workout. Plus like huniston says I have shiny object syndrome. I will say this though I really enjoy the way you present your videos your very humble!

  • 221 days since starting Keto, I’m at 99.6lbs down. I’m still somewhat lost as to when, if any, to do carbs. This was really helpful for the biker that goes into anaerobic during his hard and fast bike rides. Hopefully what I ate today post-workout instead of pre won’t see me out of ketosis too long, and I’ll break that 100lb barrier of loss soon!

    Thanks for this info!

  • I’m confused I haven’t eaten anything after my workout and my macros were spot on before workout and the strip said I had a moderate amount of ketones in my body but now after I get home it says I have none, so confused and kinda need some help:/

  • Ok, For a 200 pound person. How many Carbs and what Carbs should i try preworkout????? I have been problematic Post Workouts depleted of Glycogen. So much so, i just want to sleep after a work out and rest. I want quick recovery.
    Any info on D-Ribose supplement for recovery on Keto? it has 2 grams of sugar?

  • 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?

  • I just watched a video of yours yesterday were you claim weight loss and weight workouts don’t matter in Quito Sis that a recent study showed that it doesn’t take carbohydrates to weight train. How are you going to deal with older videos you’ve released contradicting the newer videos you’ve released?

  • 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?

  • This video, July 6th 2017, have your carbs pre-workout
    This video, (Feb 6th 2018), have your carbs post workout

  • 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:'(

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search engine search. On there you will discover a great tips about how exactly you can lost crazy amounts of fat. Why not give it a shot? maybe it’ll work for you too.

  • Instead of Carbs during the workout why not simply use BCAA’s and leucine to increase insulin and protein synthesis? Also, can you comment on the studies that show that cortisol blocking agents inhibit lean tissue gains compared to control groups that did not use cortisol inhibitors.

  • What if i get my muscle fibers damaged microscoply with like some random technology, would it confuses my brain and give me a gains???

  • Can you do a video on macros for different body types on a ketogenic diet. That’s the missing piece in all of your videos. Keep up the good work!

  • A lot of comments and reply’s. Wanted to find out about carbs on the re-feed day.

    When doing a re-feed day with carbs, what kind of carbs, complex or simple, or mixture of both? (wanted to know what kind of carbs are best and which one’s to avoid).

    Also, when doing a re-feed day, is it mostly carbs and lower the fat or make that day “fat-free”?


  • I’ve tried everything for pre workouts, 3 or 4 organic Dates works best for me, full of natural sugars and potassium, amazing energy.

  • I am so confused. I do Crossfit and want to increase my body mass. I’ve been in ketosis several months…but I do not know what else to do.

  • Anyone tried the Custokebon Secrets? I’ve heard several extraordinary things about it and my cousin lost tons of weight with Custokebon Secrets (just search it on google).

  • Soooo after a pre workout black coffee what should you eat post workout for muscle gain in your keto fasted state? Fat? Protein? MCT oil? What about spiking insulin with carbs & consuming protein?…???
    I was waiting for the answer at the end of this video.

  • Hey Thomas What do you specifically take as a post workout? I missed that. I love how your media work is done. Looks cool and professional.

  • I’ve found in the past I feel great playing basketball after I’m in ketosis for a couple of weeks, but after about 3 months I hit a wall and my legs are dead. Any advice for someone who plays basketball 3x’s per week and lifts 3-5 times per week

  • I used to sleep on hard surface, mostly right side, i felt pain in mid back, then thread like pain in thigh muscle, then to the toe.

    I can play cricket, footlball, volleyball with no pain
    But still i feels pain in midback & so on in sitting position
    So please suggest me what can i do to get rid of it.

  • we all want to look like you, be in ketosis with all the benefits and have no clue what to actually do. Can you do a full day of eating and training with timing please?

  • Lovely Video! Sorry for chiming in, I would love your opinion. Have you heard about Ponnordaz Impressive Remedy (Sure I saw it on Google)? It is a good one off product for discovering how to pack on solid muscle mass without the normal expense. Ive heard some extraordinary things about it and my good mate called Gray at very last got astronomical results with it.

  • tl;dr Eat all major nutrients in ratio you usually do = PWM concept does not justify it’s existence. I assume, it was promoted by supplement companies to boost dales pf their products.

  • I Think there are more problems than eating some gummy bears after Workout. Cut that KFC, Mc Donalds, Chinese Fried stuff Fastfood shit

  • Let me be frank here,Here is the deal,if you wanna get cut, do keto,if you wanna stay puffy and impress people in the gym eat plenty carbs.

  • i agree eat a refeed meal after a week or ten days before your work out then do some cardio,and jump back on keto,works every time.

  • For a professional football player in the top leagues. To have the best performance is it better to be in ketosis or eat like normal football players?

  • It is great video.Also you can watch this video about workout �� This video explain workout and Why You Shouldn’t Have Protein Right After Your Workout.

  • Dilemma.. I like work work out in the mornin. I skip breakfast and fast til evening… what should I eat post work out in the mornin and not break ketosis

  • What’s your go-to post-workout meal? Comment below! Hope you enjoyed this one, let me know what other nutrition-related topics you’d like to see and I’ll get to it. Cheers!

  • Im running 2nd week on targeted approach and feel pretty good with it. Found that my trainins and rehearsals are not hard anymore. After a month or 2 I plan to switch to cyclical and observe the difference.

  • I recommend everyone do calisthenics/gymnastics. You will gain sufficient size of muscles equally over your body and then it isn’t really difficult to keep until your 99+ years.

  • If your taking Whey it already spikes insulin through the roof. More then enough for all your nutrient partitioning needs as well as glycogen replenishment. Jim has got to be one of the last people suggesting this. Unless you are a hard gainer or 300 pound body builder or triathlete this is not viable but probably dangerous to your health. It is however extremely cheap to make Jim… you shill.

  • This is the DIRECT OPPOSITE of what Thomas said in his other video where he literally says: work out fasted then use 50g HiGi Carbs + lean protein + fructose + sodium bc ‘this post workput window is super important’.. honestly.. I’ve watched so many hours of this channel and I’m sick of hearing blatantly contradictory assertions, advice. It’s really eroding my confidence in any advice I’m given on Keto/IF/Gains. #FRUSTRATED

  • 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.

  • My cousin laughed when I told them I was gonna become slimmer with just using Custokebon Secrets, but after I showed them great effects after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

  • Can anyone explain to me why white rice, when integral is healthier, right? I watched shots of strongmen, they eat rice with every meal, but white..I read that white has more calories and is more fat than integral..Can someone explain to me..

  • Hello Tom.

    Greetings from São Paulo, Brazil. I need to know more about kenosis. I’m organic. This is all new to me. Please help me to understand.

    How about Fermented foods, and water and milk Kefir, I don’t hear you talking about them. Please let me know what is their relationships to ketosis.

    Please, answer me.

  • Guys. lost tons of fat doesn’t need to be hard (I used to think it did). I’ll give you some tips now. Get a popular fat burn method called Custokebon Secrets (just google it). Thanks to it I have lost a lot of weight. I should not even be speaking about it cause I don’t really want a lot of other guys out there running the same game but whatever. I am just in a great mood right now so I’ll share the wealth haha.

  • Hello there, I want to know if Custokebon Secrets, will work for me? I see many people keep on speaking about this popular fat burn diet plan.

  • 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

  • Anybody tried the Custokebon Secrets (do a search on google)? I have noticed many amazing things about this popular lose weight diet plan.

  • Anyone tried the Custokebon Secrets? I’ve heard some awesome things about it and my friend lost a lot of weight with Custokebon Secrets (do a search on google).

  • ” Post workout, dont have the carbs ”
    This is the exact opposite of what you said in another video.
    You said p.w that we should have something high GI like a rice cake. To deliberately spike our Insulin so we can transport more protein into the cells to help rebuild and overt catabolism of muscle.
    Im confused?
    Also you said there is no such thing as an anabolic window, and that assimilation of food takes hours to overnight so what is the point of spiking isulin post workout? Why would that meal differ from any other?
    Love your videos, keep up the good work, this is not criticism btw.

  • Thomas, can you please do a video reviewing the Kinobody plan by Greg Ogallagher on YouTube? His system seems to work very well for a lot of people and I’m trying to square it with all the awesome things I’m learning from you, but you both are operating under different paradigms.

  • Even though I love to keep my beard, but loved the marketing. By the way John, there is something called bidet. It exists in a portable and fixed form, it basically cleans butts with water (imagine filling it with warm water in the winter..) try one, you won’t regret it! As always, impeccable advice, you’re awesome!

  • Are rice cakes good for you? I was always under the assumption that they were basically just rice and air so not very nutrient dense

  • What if someone trains in the evening?
    Shouldnt we take less food in night?
    What could you suggest for pre workout and post workout?
    @Jeremy Etheir.

  • Hello Jeremy, I have made a video on how to stay fit during covid-19. I am sure your subscribers will love it. Please share if you like it

  • want to ask in the when i wake up in the morning and a night my stomach is really bloated, i work out regularly cardio, abs and weight training. the supplements i take right now are whey isolate, multivitamin, omega 3 and pre workout. should i be adding a greens powder and or probiotic to help with bowel movement and bloating or should i use a vegan protein. thanks you love your vids. p.s i been going hard on ab training but with this bloating i feel like ill never have then:(

  • Could you make a video about plant based proteins and their efficiency if compared to animal protein? Maybe about a plant based diet, if it is benefic or not

  • Protein: 20g at least (40g would have the max effect)
    Carb: restore glycogen ( increase growth hormone, favorable for recovery)
    high GI carbs: potato, fruits
    20-30% daily carbs or 25-30g at least
    Fat; not much effect. delay digestion of carbs ( personal preference)
    If fasting before exercise: better have post meal asap.

  • If your REM info is true, then a nights sleep is similar to a set, in the idea that most of your results are coming from the tail end of a complete cycle.

  • Good information… but is sounds as if your reading from a paper… it can get boring… put a little more passion in these videos then you’ll be the man too me…

  • I keep waking 2-3 AM every day and can’t fall asleep again…I’m in bed on time, around 11 PM, don’t eat late, don’t drink much, but i just can’t establish good sleep…so I’m sleepy again during the day, on my work etc…dunno what going on….So getting enough sleep is important, but it’s easier said than done

  • They make you think too much about everything,just get in there and lift,any split,any style,eat when you’re hungry and as the hodge twins say,..”do what the fuck you wanna do!!”

  • Hey Jim what if you’re bulking and took a massive 1.200kcal protein shake preworkout? Would these sugars be enough for after? Thanks!

  • @THIBARMY would you suggest to have carbs pre during AND after if workout intensity/volume is sufficiently demanding? Great video btw

  • I don’t understand though, I can work out as hard with or without glucose. Ketones works as good for me. For me it’s more placebo than anything that glucose would be better.

  • 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

  • Thomas, thanks for all the great videos! I’ve been searching and searching and can’t find anything regarding a post workout protein. I vaguely recall a video you made saying whey protein was bad for Keto. I’m only a few days into keto, I’m doing it to loose weight and build lean muscle. I also do intermittent fasting 20 x 4. With the fast lasting all day and through my workout should I have a protein shake after and if so what type? Can you please make a video for this subject if you haven’t already? Thanks again!

  • Do I have to have 3 meals daily? Cuz I notice I’m not hungry when I should be having my last meal of the day? And sometimes force myself to

  • This still surprise me, how some people do not know about Custokebon Secrets, although a lot of people get good results because of it. Thanks to my cooworker who told me about Custokebon Secrets, I’ve lost plenty of weight with it without starving myself.

  • Bak to school, some professors giving out such knowledge with passion only limiting factor being my feather freakle mind wandering off.

  • I have been to the gym for almost 2 weeks now. I did only running and other conditioning exercises before but now at 24 years of age I finally decided to give it a try. Your videos are helping me a lot!
    Thanks John!

  • I loved this! I am new. I am going to do Keto and the original P90X. I do not care too much to lift so much as to be strong and flexible and feel good. I heard some people say they feel lightheaded during the workouts and I do not hear about anything specific about energy drinks, etc. So if I just do the keto diet and workout just as hard as I can until I feel lightheaded, then would it be wrong to assume that my body will feel great but if I can accept the lower weight output then for the most part I am cool? Anything would help. Thanks!

  • 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

  • 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…

  • 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?

  • Very simple: cortisol = catabolic, which is the opposite of anabolic. Cortisol is obviously needed for basic physiological functions, but too much of it will kill your gains. There should be a balance of catabolism and anabolism.

  • Eat your oatmeal and cooked whole grains to slow the blood sugar spike and you’ll have recovery fuel in your blood for hours after.

  • 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.

  • 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.

  • Should one consume slow or fast carbs PRE-WORKOUT?
    I eat oats with banana & cinnamon about 60-90min before and fast carbs POST-WORKOUT.

  • 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.

  • Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people burn their fat with this popular weight loss methods.

  • I will be more clearYes I have looked at Jim’s articles (news, magazine etc) publications, however, I was referring to academic published research eg: Blackwell’s etc. My interest is in relation to time duration and results. Kind regards

  • 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.

  • This was great!!! I play Beachvolleybal at high level in my country. I’vr been fat-adapted for 3 months. I’m wondering how to proceed. Training now for the start of the season in april/may. Doing a lot of high weights, low reps. In 3 weeks, i’l go for more explosif power, and after those 4 weeks, we start with fast movements. How shall I proceed, keto/Carb wise?

  • 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?

  • I like to eat right before workout. Full meal, carbs, protein, fats. You can do whatever way, as from a bodybuilding perspective, it makes no difference. But if you want to use creatine, then you should use a lot of water and then some dextrose with much water is better than a lot of water and a full meal.

  • Redcon1 has dextrose in powder form to take post workout or intra, if you find yourself on the site anytime you can use code T20ANGELV for 20% off all there products could use the help thanks in advance

  • I read a lot of superb reviews on the internet about how exactly Custokebon Secrets (just search it on google) can help you lost lots of weight. Has anybody tried using this popular weight loss secrets?

  • Don’t eat gummy bears!! Dextrose is made of corn syrup or a corn by product. Just saying we get enough of that crap in our system as it is. There other good way to get that carb spike. And really don’t eat this if you’re type 2 or 1.

  • I guess everybody’s system works different. When I have a pre workout combo of bullet proof coffee and a bone broth avocado smoothie. I couldn’t tell a difference from when my pre workout was eggs and oatmeal… sometimes I feel like my pump is even stronger with a keto pre workout.

  • glass of cranberry juice before each training session. seems to hit dat pre-workout carbs and hit dem antioxidants. thanks eddie hall

  • 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?

  • I agree at most but may I ask about insuline if you eat fiber the meals before if you add more carbs after won’t you release more insuline while you have insulin sensitivity, like more and more targeted to muscle cells?

  • 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.

  • Great video! One question:

    If I’m training after work, say around 6:00pm, should all my meals before this training session include carbohydrates or just the meal right before the training session?

  • Love your videos but one request if I may make them way shorter. Very few people are interested in physiology or biochemistry. I just need to know the conclusion. Or Spend first 30 sec on the conclusion and if you really want to explain in detail REASONS behind it, spend the rest doing it. I watched 6 videos yesterday trying to get how much weight, how many reps, how long intervals and it’s like a maze. Thanks.

  • Man I get sore from like 2-4 days after a workout (mainly legs, though chest too but less so. Never arms, for some reason).

    My biggest problem is appetite. I started a weight gain and lifting journey earlier this year and after gaining about 15 pounds my already low appetite just bottomed out. I thought it would be the opposite! Like working out, getting exercise for the first time in years, having my stomach “expand.” But it’s been the opposite; I really struggle to finish meals I could before. I dunno what’s wrong. My body sucks �� I found I have low T but it’s not like that all of a sudden changed.

    I do need to get more sleep for sure, though. Four hours on weekdays ain’t enough.

  • Thankyou:) I’m confused now, I workout in the evening and I wanted to have a little carb for dinner(15 gram or so) because it helps with my sleep. Don’t know what to do now

  • The relentless stress Monday Friday where I lived my life at 100MPH was killing my gains. One thing I have learned from The Covid shutdown is that i do not miss one second of that life. I wasn’t enjoying it, I wasn’t getting good rewards from it, and it was also making it impossible for me to train on Saturday due to physical and mental tiredness. I think a lot of us will have a new outlook on how we live our lives once the economy starts opening up again. That includes how we look after our body and mind.

  • Hi John, you speak a lot about EAA. Are you familiar with Peptopro (very hydrolized casein) which may be even better than EAA (if we push the BCAA vs EAA reasoning further) as you also find in there the other aminos. And if so, what are your thgouths on Pepto pro and peptopro vs EAA? thanks

  • Maybe egg whites only is sub optimal compared to whole egg, even if it whole egg contain more energy.

  • Your Little guy had me in Stiches when ya all did shave video. It made him look 30 years younger. Lol. Priceless he sure Loves his Dad. Thank you for sharing positive training information. I am probably the Least likely Person to Listen to anyone. Your views and knowledge have my attention and I have seen progress in my gains from your Tips. Much appreciated. I One question on dislocated shoulder and torn short string bicep injury and if possible to fix or over come? Thank’s

  • As someone who has been in the plumbing service industry before pipeline welding, those Ass Wipe Charlie’s don’t break down in your septic tank and can clog up a drain field. If you have a root issue your going to be calling Mr Roto Rooter sooner than you want.., word to the wise

  • 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…).

  • where and when are aminos uptaken, cause carbs uptake in mouth for the fastest, so if aminos first absorb in the first part of intestetine, then fast carbs at same time as aminos will do you no good, but maybe aminos absorb allready in mouth or stomac? Pl. s look into that.

  • I love that he doesn’t have you go out and buy 16 different supplements. It’s only few supplements, good whole foods, the right quantities of protein and complex carbs and healthy fats, along with Intermittent Fasting and exercise. Let the Ketosis begin! It’s a very doable, sustainable way of life. Gramps just slipped into a 30 year old suit. Blood pressure 117/66. Heart rate 60 bpm. Blood Sugar level 88. Not bad for being almost 66 years young!

  • I experienced the most muscle gains during the period in my life when I had no stress. Not a coincidence. Stress will kill your sleep quality and can impact your eating habits in a negative way. Gotta control your stress.

  • Can you suggest what I should do.
    I get up at 3am and I’m in the gym by 3:30am. I train for an hour and I’m back home by 5am.
    I’ve been training fasted because I get up so early. After my workout, once I’m home, I have a protein shake on the way to work. I work 12hrs a day, so there is no other time to fit the gym in.
    What should I eat at 3am as a pre workout?

  • Hello, I generally take a 3/4 scoop of impact whey myprotein concentrate by about 6.45 pm and start workout by 7.45 pm till 8.45 and have my dinner which generally include 2 eggs, carbs etc by 9.15 pm. I am planning to take a 3/4 scoop of whey protein after workout also. What will be the best time to take that 2nd whey protein?

  • I got some advice,do what the fuck you want,work hard,eat right Nd have fun,don’t listen to people that make you over think,do what you want not what they tell you

  • I never feel that sore, or have the need for recovery. I can just go hard everyday, maybe my mind can’t detect when my body needs recovery

  • big hi from sydney australia, really enjoy watching your vids. thanks for taking the time to make them, your helping me get my head around the finer details and science behind it all.

  • In prison I noticed about once a month when I would work out chest, walking out the yard I would feel like I was going to have a PR day and then when I came down to bench pressing, the weight would feel extra heavy…. same old weight not like I jumped in weight or anything but it would just feel way heavier and it’s just terrible for morale and I never quite understood why it would happen

  • Your a clever guy and I appreciate your advice it’s very kind of you to give up your time and pass your knowledge on to us all for free! I will pass on what I learn from you! thanks a bunch, keep sharing the love everyone xx xx

  • Motorneurons arent located in the muscle itself. They sit in the Spine and Send their Axons with the signal to the peripher musclefibre.

  • Honestly I’d rather use body fat for fuel not carbs. Carbs during workout make me sluggish. I prefer carbs post workout only. That’s just me.

  • Hey Thib! Great content!

    How about the tactic of consuming MCT oil pre workout so you have the energy store without the spike of insulin? For those people that workout while “fasting” or keto. I’d like to hear your thoughts!

  • Another great video John:) Lot of thoughtful inputs.
    Just bought some clusterdextrin for my intra-workout drink (just been using EAA until now). How much do you recomend to use? 10-15 grams?

  • This ED treatment plan is the best. The results definitely stunned me. Before I had been lost but now I`ve found my drive all over again, like a young blood. It makes me able to perform far better. My result is up and I`m noticing that I`m thicker. My wife and I also both noticed the improvements. I wouldn`t ask for more than this.. Take a look at this guidebook on Google, name of this guide is Kαylo Bacumlo
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  • Gang: curious to know for your pre-workout carbs..what type do you prefer ie..fruit, grains, faster digesting or slower..also are you eating them in just isolation prior to workout meaning no other macros like fat and protein mixed in.

  • John I am a subscriber really enjoy your channel and knowledge. I have a question and it’s about recovery. I’m 40 years old and ever since I started training I suffered from major soreness the next day after a workout. I usually work 1 body part a workout and I go to failure every set. I find that it takes me 3 days to recover from the soreness. I’ve tried issuing EAA BCAA it dkesnt seem to help. Do you think I’m going to hard in the gym going to failure on every set? Mentally it’s hard for me to do a set and leave reps in the tank. Or combine body parts so atleast I’m hitting every body part in the week. I find the soreness is hindering my work outa where I cant get through them in a week. 2 days ago I did Tri & bi and like usual no pain I’m my biceps but triceps are still sore. It’s hard to do a set routine when your sore fornso trying to figure away to work around it.

  • Marvel select Nightcrawler!!!!

    You should check out the new legends nightcrawler from the wendigo wave that came out last nightcrawler produced!

  • Thanks for clarifying this, was pretty shocked how much strength and endurance I had lost while lifting fasted vs w/carbs pre-workout.

  • Can you do a video specific to a full 24 hour cycle if somebody is working out in the morning, say wake up at 7, working out at 8 a.m.?

    I’m going crazy trying to figure out what to eat right after working out, as if it were breakfast. Then also what to eat for lunch, and what to eat for dinner. Then the cycle would begin the next morning.

  • Thomas how would you compare keto with CrossFit? I train CrossFit 6 days a week and I follow keto. How often would you reccomend a carb load.

  • This is a great example of how quickly science can change and what we know to be true. We now know that the damage and repair process mentioned in this video is actually not the prime mechanism for building muscle tissue. It is not the damage to the muscle which causes it to grow, studies have inflicted micro trauma to muscle but restricted weight training yet people do not grow. Stab yourself in the leg over and over and see if you get big leg muscles. The real driver behind hypertrophy is mechanical tension in the muscle. The cytokines respond to a strong tension in the muscle so all you need to do is ensure you are always using a minimum of 40% of your 1 rep max and going to within 3 reps of failure on every set. For more info look into Dr. Mike Israetel, Dr. Brad Schoenfeld, Dr. James Krieger, & Dr. Eric Helms because they are the leading authority on exercise science.

  • I’m both happy and sad that I have incredibly low testosterone levels. I’m happy because I don’t want more body hair than what I already have and I don’t want facial hair, but I’m sad because I have a very hard time building muscle and they also shrink very fast if I don’t exercise. If I get a cold, which is something that can stay for weeks for me, probably because of my asthma, it feels like I have to start over my exercise completely when I’m back on track. It’s super annoying. Last time I came back to the gym after a cold I could only lift 2,5 kg on the sitting bench press machine, it was so weird that my muscles were like “Nope, this is not an exercise we recognise or approve of.” ����

  • FYI 2013 meta-analysis ( found that having a post-workout protein doesn’t really matter. The problem with many studies is that they don’t control for the total amount of protein and many studies simply conclude that post-workout protein equals good without realizing that the result is actually from increase in total protein intake.

  • in addition to studying sleep, im curious about what effect you think sunlight has on vitamin D, natural testosterone and muscle synthesis.

  • Please make a video on proper supplementing during keto and or IF. I can’t seem to get it right and experience palpitations at night. Even when drinking ACV.

  • 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.

  • 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

  • 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?

  • Skimmed milk is one of the worst ideas ever devised by the food industry. Don’t use it. Use whole milk. It’s the same story as refined concentrated sugar Vs. natural fruits that include the whole nine yards of fiber and other necessary nutrients for bioavailability. Regarding the take-home lesson of the vid, I agree and it’s in agreement with old time common sense. They used to give soccer player a special meal of meat and potatoes few hours prior to important games.

  • I don’t understand, why he talks for over 2 minutes about glucose /dextrose without even once mentioning how much to consume? Should I take 1 gummy bear or 15? This video is useless without mentioning dosage.

  • so no carbs after workout? thats gonna be hard i do fasting from morning till evening go work out and eat all mz fats carbs and protein in a 2/3 hour window

  • Love your videos, but why not just put some blueberries or blackberries in your post workout smoothies. That would be a much better source of healthy carbs. ��

  • Ok if you use this for carbs after workout. Does that mean when we go home and eat we don’t eat carbs especially if we work out at night

  • Always a constant staple in my supplementation. I mix with the Jym Post amino/Creatine formula to improve my recovery and maintain muscle density.

  • Question. Will glucose alone only restore muscle glycogen without impacting ketosis? I heard only liver glycogen levels can kick you out of ketosis caused by fructose. I want to be able to maintain a state of keto but promote glycogen stores in the muscles.

  • Research has also shown an increase in youths exhibiting male pattern baldness, due to whey proteins fast ability to digest, as you were saying, but for a young person who otherwise has normal level testosterone levels will inadvertently trigger a higher conversion to DHT, especially if their doing compound movements, just a warning for you kids out there, be into the slow growth game, and you’ll still make greats gains, with limited hormonal side effects

  • Does this apply when im cutting? I mean ima natural and take a banana with 2 dates as a high glycemic index food with steak or chicken after a workout, isn’t this gonna make me have my love handles again!? And how much gummy bears?