Low Carb–In this section you'll learn about low-carbohydrate or low-carb diets, which are nutritional programs that restrict the consumption of carbohydrate, often for accelerating fat loss or the treatment of obesity and metabolic disorders. On a low carb diet, foods high in easily digestible carbohydrates (e.g., sugar, bread, pasta) are limited or replaced with foods containing a higher percentage of fats and moderate protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds) and other foods low in carbohydrates (low starch vegetables). The term "low-carbohydrate diet" is generally applied to diets that restrict carbohydrates to less than 20% of caloric intake, but can also refer to diets that simply restrict or limit carbohydrates. When carbohydrates are restricted below 20% of caloric intake, oftentimes the goal is to get the user into ketosis, which through very limited carbohydrate intake causes the body to make a metabolic shift to use ketones as an alternate fuel source. This form of low carb diet is called ketogenic, and is used in the induction phase of the Atkins diet.
When preparing for a workout, your nutrition has been refined over the years but the basic facts remain. You should eat:
•5-6 small meals per day spaced every few hours.
•Lean protein sources to build and repair muscle.
•Complex carbohydrates to fuel energy needs.
•Limited amounts of dietary fats, which also provide energy and are important for hormone production.
If you have been lifting weights for a while, you have probably heard about the importance of ingesting simple carbohydrates during the critical post-workout window. The idea is that the insulin spike which occurs with carb consumption augments protein uptake and thus optimizes muscle building and repair.
In a recent post I discussed the Real Danger in Diet (part 1) was SUGAR.
Today, I will briefly touch on the other Real Danger in Diet (part 2) which is: GRAINS.
The bottom line is that grains contain highly addictive compounds and most are milled (i.e. ground into very fine powders) & pressed into shapes, etc… all of which causes them to become very highly refined carbohydrates.
Since the Atkins Diet in the 90’s was all the rave, the idea of a Low Carb diet still today is very popular. When I hear Low, Carb I personally think it’s between 80-130grams.Others would argue 50grams to almost none at all is Low Carb. But, when we think about it the reality is this; what is low carb to one person could be very moderate to another. The bodies’ ability to burn carbohydrates or fat is highly individual, which tells me the next level in performance nutrition will be to cycle nutritional end points, which allow us alter our metabolic machinery to become more flexible.
Ketogenic diets have been used for almost a century in the treatment of Epilepsy. In fact, today the ketogenic diet is viewed as one of the most effective treatment for epilepsy that is resistant to medications, although I'm not sure why the diet isn't used over the meds, if that's the case.
Dr. Layne Norton clarifies the misguided belief that carbohydrates and insulin are necessarily anabolic, drawing on studies that demonstrate the muscle protein synthesis response in relation to different macronutrient combinations. Additionally, Dr. Norton discusses the thermogenic properties of ketogenic diets as well as the adaptive abilities of an individual's metabolism.
Likely the most elusive piece of the physique changing equation for you is nutrition. It’s been no different for me. Which brings me to the crux of today’s post. That is; the ultra low carb/high protein diet is likely the most popular nutrition plan for maximizing body-composition of them all, yet in my view misses the mark for long term physique enhancement.