Latest / Scientific Health: Education and Human Performance / Really... do I need that much? Let's talk carbohydrates

Transcript

Really... do I need that much? Let's talk carbohydrates · Scientific Health: Education and Human Performance

0:00
Warning. The following presentation contains information that might contradict what you
0:04
have previously heard, or believed to be true, about how the human body works,
0:10
and contains material that is not suitable for closed mind and individual. Enjoy.
0:15
Well thanks for joining us. Today we're going to go ahead and continue our discussion about diet,
0:19
nutrition, and metabolism. Once again, looking at does it really matter what's being eaten?
0:25
And in this case here we're going to talk a little about carbohydrates today.
0:28
Hopefully look at some of the myths and misconceptions that we have about carbohydrates,
0:32
and then we'll talk specifically about one form of carbohydrate dieting as relates to a concept
0:38
known as carbohydrate loading. So let's talk a little about carbohydrates and how much carbohydrate
0:43
we're going to need within our diet. For most individuals we're going to need between 2.5 and
0:49
5 grams per kilogram of body mass per day of carbohydrates. Within that we're going to need
0:57
a minimum of 120 grams per day for normal neuron functions to take place. For our
1:05
athletes and people who are highly active we can go ahead and get upwards of 5 to 10 grams
1:12
per kilogram of body mass per day. Within that amount post-training or post-competition
1:21
we're going to need to consume between 0.8 and 1 gram per kilogram of body mass for every hour
1:28
that we were active. Additionally we're going to need to have about 30 grams per day of a specific
1:35
type of carbohydrate known as fiber. Now there are some dietary restrictions where we can consume
1:42
carbohydrates outside of that range and we'll take a look at those as we go through our discussion.
1:47
But those are the normal values that we give for individuals. Now sometimes when we talk about
1:53
carbohydrates and particularly when we're talking about dietary carbohydrates we hear a lot of
1:58
references of good carbs and bad carbs. And what does that mean to be a good carb or a bad carb?
2:04
Well metabolically there's no such thing as good carb, bad carb. Carbohydrates are carbohydrates
2:09
and will be used a whole host of metabolic functions for the body. When we're talking
2:15
about good carb and bad carb what we're really referencing is how does the carbohydrate that
2:20
we're looking at fit within what's referenced as the glycemic index. And what the glycemic index
2:26
is doing is it's giving us an indication of what is going to be the insulin response that occurs
2:32
following the consumption of those carbohydrates and what is the rate of digestion and absorption
2:38
of those carbohydrates. That is how soon after a meal will I see those carbohydrates in circulation.
2:44
And this is where within the glycemic index we will have references of foods that are high
2:50
glycemic foods, medium glycemic foods, and low glycemic foods. This is the indication of what
2:57
other carbohydrates besides what are usually referred to as simple carbohydrates will be
3:04
found within the foods that are being consumed. Where foods that are high have a high rate of
3:10
digestion and absorption and will cause an insulin spike to occur due to the effects
3:17
that the rapid absorption of the carbohydrates have on insulin functions and insulin signals in
3:25
the body. Which takes us to a question as it relates to the dietary carbohydrates. Are all the
3:30
dietary carbohydrates made equally? And once again this goes into our good carb, bad carb,
3:36
misconception. Where we look at carbohydrates or sugars as being simple or complex.
3:45
The simple carbohydrates or the simple sugars will sometimes also be referenced as monosaccharides
3:53
that is a single sugar unit. And the principal single sugar units that we talk about dietarily
4:00
are glucose, fructose, and galactose. There are other simple sugars but those are the three
4:07
principal simple sugars that we look at in terms of the monosaccharides. Now those monosaccharides
4:12
can interact with each other to make larger simple sugars which are sometimes referred to as
4:17
disaccharides. The disaccharides include sucrose which is also referred to as table sugar.
4:24
And that is a glucose and a fructose that's combined. Or we can get a simple sugar known
4:29
as maltose. And maltose are two glucose sugars put together. And then within a lot of the
4:37
dairy products that we will consume we will get a sugar known as lactose. And lactose is a
4:44
glucose and a galactose stuck together. Now all of those disaccharides will get broken down digestively
4:50
within the intestines into their glucose, their fructose, and their galactose units. With the
4:57
exception of lactose for those people who don't happen to have the enzyme lactase available to
5:03
them. And those are the individuals who will be lactose intolerant. Beyond the simple sugars we
5:09
now get to what's referred to as the complex carbohydrates or the complex sugars. The complex
5:15
carbohydrates are going to be more delayed in their absorption because it's going to take a
5:22
little bit longer to digest them down. And these are going to be things like cellulose, sometimes
5:29
referred to as fiber, glycogen, and amylose. Amylose will sometimes be referred to as starch.
5:35
And then slightly smaller complex carbohydrates like dextrin or actin. Now all of these complex
5:43
carbohydrates will get broken down into smaller sugar units and then eventually into their
5:48
monosaccharide units in order to be absorbed because the one in which we absorb the sugars is
5:55
we absorb the sugars, we absorb the carbohydrates as they're single sugar units and sometimes as
6:03
a disaccharide. But more often than not we will absorb it as a single sugar unit. Those complex
6:10
carbohydrates when they get their digestion taking place will break down into the disaccharide and
6:16
then into the monosaccharide. And when they break down into the disaccharide and the monosaccharide
6:21
we will then be able to absorb them within the intestines with the exception of fiber,
6:27
with the exception of cellulose. Because we do not have the enzymes to break down that sugar.
6:35
Now the microbes in our intestines do have the ability to break down that sugar. And as a
6:42
byproduct of their breakdown we will get some other key nutrients that we would not be able to get
6:48
without consuming the fiber within the diet. Fiber within the diet is essential for normal
6:56
gastrointestinal functions. Consuming larger amounts of complex carbohydrates will lower
7:02
my overall glycemic index of sugars being consumed. Continuing on with the idea about
7:07
the dietary carbohydrates there's a few other myths and misconceptions out there about carbohydrates
7:14
and carbohydrates in the diet. One of those is what about the issue of the person or myself becoming
7:20
fat because I'm eating dietary carbohydrates. Well this is what we have to remember is that
7:25
carbohydrates in the diet will be used for a whole host of other things within the body
7:31
beyond just the energetic materials that we talk about the use of the carbohydrates for
7:39
regenerating ATP or the storing of those carbohydrates for later use as lipids. We will
7:46
use those carbohydrates in other pathways such as making some of the sugars necessary for making DNA
7:53
or making RNA or becoming some of the metabolites involved with producing amino acids that will
8:02
allow for the production of proteins or for making ketone bodies. One of the other myths and
8:09
misconceptions out there is that consuming carbohydrates will automatically lead to an
8:14
insulin spike which is where we get the idea of having a sugar rush followed by a sugar crash
8:21
that a lot of people will talk about. This is where we once again we have to go back to the
8:25
science and to the physiology. Insulin is only going to be involved with moving glucose from the
8:33
bloodstream into the cells by metabolizing or activating one glucose transport one membrane
8:41
protein to allow for glucose to move from the bloodstream into the cells and only in a couple
8:47
of types of cells. Skeletal muscle, adipose cells, and liver cells. And it's only going to do this
8:57
when there is a consumption of glucose that is greater than 1 to 1.2 grams per kilogram per hour
9:05
within the meal that I'm consuming. Now there are times where I can have high levels of
9:12
glucose in the bloodstream which can lead to insulin being released from the pancreas. But when
9:19
we're looking specifically at the dietary components going on it's about the concentration
9:26
of the glucose that is being consumed. There are other carbohydrates that will be consuming
9:31
that will be able to move into the cells without needing the insulin. Now insulin does promote
9:39
making of lipids, lipid synthesis. It's one of the many pathways within the cells that insulin will
9:49
activate will trigger. But it will also trigger protein growth, protein synthesis.
9:56
It will also trigger glycogen synthesis making a glycogen within the tissues that are able to
10:02
make glycogen in particular skeletal muscle and liver cells. The one carbohydrate that we do know
10:09
that actually does instigate lipid synthesis within cells that comes from the diet is increased
10:16
amounts of fructose. Fructose will trigger lipid production, lipid synthesis, independent of any
10:23
hormone signals within the adipocytes within the adipose cells of the body leading to fat accumulation
10:33
when fructose is in excess and not being cleared to be used within other metabolic pathways.
10:42
Other myths and misconceptions that relates to carbohydrates and carbohydrates in the diet
10:48
is the misconception of a low carbohydrate diet being a no carbohydrate diet. The low carbohydrate
10:56
diets are not a no carbohydrate diet. What the low carbohydrate diets are doing is they're attempting
11:03
to get the person who's going to follow that diet scheme to shift from the high glycemic indexed
11:10
carbohydrates to the low glycemic indexed carbohydrates and then reduce the total
11:17
amount of carbohydrates that are being consumed within the overall diet. This is where the persons
11:24
who are following this diet schematic may reduce their total carbohydrate intake to be the minimums
11:33
necessary in order to maintain normal metabolic functions and normal neuron activities,
11:42
meaning they are getting the 120 grams per day. There are some of the low carbohydrate diets
11:50
that will have the persons consume less than that minimum and in order to make the minimums,
11:59
the body will undergo different chemical reactions predominantly within the liver
12:05
where we'll take glucose metabolites that are coming from other molecules, namely amino acids
12:11
and lipid byproducts and we'll convert those glucose metabolites back into glucose so that the body
12:22
is able to meet the minimum necessary for normal metabolic and neuronal functions.
12:31
Within that low carbohydrate there is a couple of things that we need to be aware of. First,
12:37
there's no standard definition for what a low carbohydrate diet means.
12:43
I just gave you an analogy of eating less than the minimum 120. That seems to be the
12:50
threshold for the low carbohydrates. However, some low carbohydrate diets can take the person as low
12:57
as 10 to 50 grams of carbohydrates total in a day while others would be considered low carbohydrates
13:06
if they're consuming below the 2.5 grams per kilogram of body mass per day.
13:14
However, there are some indications for standardizations as it relates to what is labeled as a net
13:21
carbohydrate if you happen to be looking at any of the packaging for the low carbohydrate
13:26
materials within the grocery stores. The net carbohydrates is the indication of how many
13:33
carbohydrates are digestible, absorbable, and metabolically active for the body
13:41
and is determined by taking the total amount of carbohydrates that are available within the foods
13:48
of that package and subtracting the amount of fiber and the amount of sugar alcohols that are
13:56
available. And that's because when we look at the total carbohydrates within a package of food for
14:02
serving, we're looking at all forms of carbohydrate, whether it's the sugars that we think about in
14:08
terms of sugar, sucrose, table sugar, or lactose if that's the female product,
14:16
as well as the fiber, as well as any of the other sugar alcohols that we cannot metabolize.
14:22
And in order to find the net carbohydrates, that's how many total carbohydrates are available within
14:26
that food, we take the ones that we can metabolize and we pull them out from the total amount
14:32
of carbohydrates that are there. And we do that by taking the total carbohydrates and subtracting
14:38
the fiber and the sugar alcohols that are there. Now, people who are active, whether it is physically
14:47
active or mentally active, you happen to be a student, you need more carbohydrates than someone
14:54
who is less active, whether they are physically sedentarily at not doing anything, or not mentally
15:01
engaged with a lot of learning. Those who are active need more carbohydrates than those who are
15:07
less active. If I am trying to learn if I'm trying to be active, reducing the amount of
15:12
carbohydrates I have within my diet will limit my overall performance with regards to what my
15:19
performance happens to be. And that's because I'm going to need carbohydrates for my neurons to
15:24
function and for other cells within the body, which are referenced as being glucose obligated cells,
15:30
to work at their optimal performance. And so by restricting carbohydrates, I restrict the fuel
15:38
sources that are available to those cells, which means those cells will not function at the rate
15:45
that we're asking them to function and can lead to a detrimental performance if I'm not fueling them
15:53
correctly. So speaking of that, what are carbohydrates going to be used for? Well,
16:01
they are going to be used for the fuel sources. They are a primary principle fuel source that
16:07
our cells use for all of their energetic metabolism, making of ATP or regenerating ATP for the cell,
16:16
for the cell to continue to do what it needs to do. It's not the only fuel source, but it is a
16:23
principle primary fuel source. Other fuel sources that could be used include amino acids and lipids.
16:30
Within the energetic pathways, the ability to use those other fuel sources leads to a concept
16:38
known as metabolic flexibility. Metabolic flexibility is the indication of the ability to use
16:44
multiple fuel sources in order to meet the demands for ATP by the cells and tissues
16:55
during the events that I need ATP if I am not feeling well, if I have inflammation,
17:04
the ability for me to be metabolic and flexible, drop. However, I'm going to be sending signals
17:11
to attempt to cause glucose to be spared so that the cells of the blood, in particular the immune
17:20
cells, have the glucose available to them so that they're able to do the metabolism that they need
17:26
to do in order to make me feel better. Outside of fuel, carbohydrates will be used to make amino
17:34
acids, to make nucleic acids, to make neurotransmitters. It will be involved with the production of lipids.
17:47
They are integral to cell membrane integrity, and they are used in order to allow cells to
17:55
adhere to each other in a cell to cell adhesion or cell junction that are used within the tissues
18:03
of the body. There is a specific carbohydrate citrate that is necessary for normal bone health.
18:15
Without that sugar within the bone matrix, our bones will become excessively brittle,
18:22
and so we need carbohydrates for bone health, we need carbohydrates for cell membrane integrity,
18:27
we need carbohydrates for fuel sources, we need carbohydrates in order to make things.
18:33
Just because I'm having carbohydrates in my diet does not necessarily going to mean that I'm going
18:39
to become fat, even though that is how a lot of people will present carbohydrates within the diet.
18:45
But before we move on and discuss carbohydrate loading, let's take a step back and look at some
18:50
of the take home messages that we have about carbohydrates. We need carbohydrates to have
18:55
normal metabolic actions and normal metabolic functions. If I'm missing carbohydrates from my
19:01
diet, my body is going to develop those carbohydrates from the molecules that I'm getting in my diet
19:08
that are not carbohydrates or from the tissues of my body.
19:13
Carbohydrate intake does not automatically cause one to become fat, even though that is how a lot
19:19
of people oppose the positions that they have about carbohydrates in the diet. Remember,
19:25
carbohydrates come in multiple forms and the idea of good and bad carbohydrates is coming
19:31
from the glycemic index and not coming from how we're going to metabolize those carbohydrates
19:37
for use in the body. Speaking of use, let's take a look at one specific type of carbohydrate
19:45
dieting known as carbohydrate loading. Carbohydrate loading is a little bit more complex than just
19:53
increasing how much pasta I'm going to eat before I go for a run or how many potatoes I'm going to
19:58
eat in a meal. It's a way in which we can diet so as to allow for our body to store a little bit more
20:09
carbohydrates in the form of glycogen. And so what is carbohydrate loading?
20:14
Carbohydrate loading is a dietary plan that was first proposed and first devised in the late 1960s
20:21
specifically for endurance athletes. Where it was noted that those who followed a lower carbohydrate
20:27
diet for several days saw a depletion in muscle glycogen stores and a reduction in endurance
20:36
capacities and abilities. Where following a higher carbohydrate intake for several days after a low
20:44
carbohydrate intake led to a supercompensation of muscle glycogen stores that led to prolonged
20:51
endurance capacity. What this dietary modification is aiming to do is it's aiming to maximize
20:59
glycogen stores in the body where normally we will have between 600 grams and 1000 grams of our total
21:08
body weight in the form of glycogen. Of this about 600 grams will be found throughout all of the skeletal
21:15
muscles of the body and between two and 400 grams will be found specifically within the liver. While
21:23
it was first proposed for endurance athletes we have expanded this idea to other applications
21:30
for power athletes and for weight lifters.
21:34
For athletes who are in bodybuilding or in fitness aesthetics competitions.
21:40
And into the realm of health care. What's the physiology of carbohydrate loading and
21:45
that would allow it to work? What the carbohydrate loading is doing is it's going to trigger
21:52
signals within the body that's going to indicate the need to spare glucose. Sparing glucose is a
22:00
hormonal response that is going to shift to change the fuel sources used by the tissues of the body
22:11
away from glucose to other fuel sources lipids amino acids to meet the energy demands
22:19
for the activities that are being conducted. The carbohydrate loading and the glucose sparing
22:24
events that take place limit both hyper and hypoglycemic events that can occur within inflammatory
22:32
responses by allowing for normal metabolic flexibility to occur within the tissues of the
22:41
body. It also allows for immune cells to function at greater efficiencies with the glucose that is
22:47
available to them. The supercompensation that we see with glycogen storage can allow up to twice
22:54
as much normal glycogen capacity spread between skeletal muscle and the liver. What is interesting
23:01
is that there is some evidence to support this supercompensation taking place without the need
23:09
to fully deplete or strip away glycogen. So how does this take place? What is this process by which
23:16
we're able to get this supercompensation? What is up happening is that during a depletion stress
23:24
glycogen stores will be depleted they will be reduced. That reduction will trigger hormonal
23:32
and metabolic signals within the tissues of the body to shift metabolic functions away from using
23:41
glucose. When glucose is then reintroduced into the diet instead of spontaneously reversing back to
23:50
using glucose for the primary fuel source the other fuel sources are still being used at a
23:58
very high rate. And what this does is this allows for a reversal of glycogen storing
24:05
where the depleted glycogen will begin to build on itself taking back to a normal glycogen level.
24:17
As glucose consumption continues to remain high the hormonal and metabolic signals that were there
24:23
from the depletion event continue to trigger compensation in the tissues to store additional
24:30
glycogen. So that should a secondary depletion event occur additional glycogen is available
24:38
for the body to minimize the need to do other metabolic pathways such as gluconeogenesis to
24:44
convert glucose metabolites into glucose because of having an additional glycogen storage available
24:53
for the body to use. What glycogen is is this a polymer chain it's a long chain of several
25:02
glucose monomer several glucose sugar units stuck together and stored within skeletal muscle
25:09
and the liver. When use of glucose starts to strip away availability of glucose that super
25:19
compensated glycogen molecule or the normal glycogen molecule will then be broken up so as to provide
25:30
glucose to the cells so that the cells are able to meet their fuel demand or needing to regenerate
25:39
the ATP for the events that they are doing. So what is this going to do for the person doing
25:47
the carbohydrate loading for the endurance athletes these super compensated glycogen storage
25:55
postpones fatigue and extends duration of exercise. It improves performance in time trials
26:05
that is how long does it take for the person to cover a set distance and it increases the workload
26:14
that they can perform at following the supercompensation. For bodybuilders or fitness athletes
26:27
or the aesthetic athlete it's going to increase silhouette appearance it's going to increase
26:35
muscle growth without subcutaneous fluid retention the appearance of being bloated.
26:45
What this does is this allows for the muscles to look larger and the body to look larger without
26:53
appearing to be bloated so as to show physique maximally for weight lifters and for power athletes.
27:05
It's going to increase the maximal strength within a one repetition max.
27:13
It's going to delay fatigue when doing repeated repetitions.
27:18
It's going to improve recovery and reduce the onset of delayed muscle soreness
27:28
following a workout by limiting total amount of inflammation and breakdown of issues to
27:36
meet energetic demands. For the endurance athletes we notice that this happens to be
27:48
best compensated when the carbohydrate loading is done one to two days prior to competition.
28:02
For bodybuilders or weight athletes or aesthetic athletes this benefit is done when we see
28:10
carbohydrate loading done in between a weigh-in and competition or during the tapering phase
28:20
leading into competition.
28:26
For the weightlifter for the power athlete for the gym person the person going to the gym looking
28:32
to have a carbohydrate loading benefit this appears to be best if completed within an hour prior to
28:40
for the endurance athlete for the weightlifter and for the power athlete. There seems to be
28:46
additional benefit if the supercompensated glycogen stores is also met with within competition
28:55
consumption of carbohydrate as the consumption of carbohydrate appears to limit onset of fatigue
29:06
and reduction in perceived exertion. Now what we have found out recently is that it's not just for
29:13
the athletes and the exercisers. Carbohydrate loading for people who have metabolic diseases
29:20
tends to reduce onset of hyper and hypo glycemia as well as reduction in overall metabolic stress
29:30
for individuals who are attempting to get body compositional changes in fat mass and in fat
29:36
remaps. Carbohydrate loading can be done in such a way as to increase fat oxidation
29:41
and reduce total overall fat mass when combined with exercise in a weight loss protocol.
29:52
Within the hospital pre-operative carbohydrate treatments have been associated with a reduction
29:59
in hospital stay, an increase in well-being, a reduction in overall insulin resistance responses,
30:08
improved body temperature within surgical procedures and for lactating individuals
30:16
and improvement in breastfeeding. What has been noted for those who do a carbohydrate
30:22
loading around surgeries is that there seems to be no difference in any post-operative and
30:31
operative complications and that has to deal with what happens to physiology with the exposure to the
30:38
anesthesia in particular with gastric reflex issues without having empathy and we'll take a look at
30:45
each one of these methods here in a second. So how do we go about doing carbohydrate loading?
30:51
What is the methods that we can go about in order to be able to carbohydrate load and carbohydrate
30:57
load effectively? We're going to talk about a couple of methods here. These are not all the methods,
31:02
these are just some of the more prominent methods. The first is what's referred to as the classical
31:07
model or the classical method. This is the method that comes about from the research conducted by
31:12
Alberg in the mid to late 1960s. 1967 is the reference that is most often used. This method is
31:22
going to follow a seven-day model of carbohydrate loading in which we have a three to four day phase
31:30
of depletion and in depletion what we're going to do is we're going to reduce carbohydrate intake
31:38
and move carbohydrate intake from the high glycemic index sources to the low glycemic index sources.
31:46
What this depletion does is it's going to shift metabolic functions at the tissues
31:53
towards using non-carbohydrate fuel sources to meet energy demands to make ATP or to regenerate ATP
32:05
in order to allow for activity to be conducted. As we go through the depletion phase, the athletes
32:11
will begin to taper their level of activity. Tapering is going to reduce training intensities
32:19
partially as a recovery effort leading into competition but also due to the reduction in
32:27
total amount of carbohydrates available to be used for higher intensity activities. We have to
32:34
compensate for the reduction in the ability to do anaerobic metabolism, metabolism without needing
32:40
oxygen in the cells that will be utilizing the glucose that's available to them. As we work
32:46
through tapering and as we get to two to three days before an event, we then start the loading phase
32:55
and in the loading phase we're going to increase carbohydrate intake both in terms of the total
33:02
amount of carbohydrates that are being consumed moving towards that one to 1.2 grams per kilogram
33:07
of body mass per hour moving upwards into the 12 gram plus per kilogram of body mass per day
33:15
in order to initiate hormonal responses particularly from insulin that will cause liver cells and
33:25
skeletal muscle cells to start to store the extra glucose in the form of glycogen and this is where
33:32
we will get that supercompensation taking place making the glycogen molecules bigger and more
33:38
complex within the tissues at the end of the carbohydrate loading then we had at the beginning
33:46
of the carbohydrate loading. That is one of the methods that's available. In the late 1990s
33:53
researchers started looking at do we have to be that onerous? Do we have to be that restrictive?
33:58
Do we have to make sure that this carbohydrate loading takes place over multiple days with a
34:03
depletion followed by tapering followed by the supercompensation the loading phase and
34:10
through a series of research through a series of experiments what the researcher found is that
34:17
we can actually do this carbohydrate loading through a one-day depletion one-day loading event.
34:24
In the one-day depletion the person will work at what's referred to as a super physiological
34:30
level that is they're going to go above their maximal level by between 10 and 20 percent
34:38
for an endurance session that will be then followed by repeated sprints at maximal intensity.
34:44
That level of intensity in itself is enough to deplete the glycogen stores that are available
34:50
to the athlete. If we follow that event with breast recovery and loading we're able to get a
34:57
supercompensation that is a 90% increase in glycogen depositing just within the skeletal muscle.
35:05
There is a secondary method of training which is sometimes referred to as train high eat low
35:10
that is very similar to the depletion phase of the classical method and the one-day depletion
35:18
method in which the individual will train for multiple days at high intensity but not super
35:24
physiological in a low carbohydrate state. That will lead to glycogen depletion once performance
35:35
starts to be reduced because of the reduction in availability of carbohydrate. The individual then
35:41
have a rest day or days that is going to be accompanying a loading phase which will once again
35:49
see glycogen stores supercompensate between a 1.9 and a 2.0 times normal storage. There is another
35:57
method of carbohydrate loading that is done within people who are the aesthetic athletes,
36:03
the fitness athletes, the bodybuilders or for individuals who are attempting to lose weight
36:08
which is a cyclic carbohydrate loading sometimes referred to as a back loading in which the individual
36:16
will be cycling between a low and then a normal carbohydrate intake. What's different from the
36:23
back loading or from the cyclic carbohydrate loading is that they do not go into an excessive
36:28
carbohydrate intake. During the low carbohydrate state they will follow the normal depletion phase.
36:35
They will do this for a number of weeks. At the end of the depletion or low carbohydrate cycle
36:41
they will then cycle with normal carbohydrate intake. What is indicated within the very small
36:49
bit of research on this cyclic nature of carbohydrate loading is that there is a glycogen
36:56
depletion and then a replenishment of glycogen that is not in excess of what we see with the
37:04
normal classical model or with the depletion models either the train high eat low or the
37:10
one day depletion but we do see a replenishment in mild supercompensation and the reason why we
37:18
don't get a large supercompensation is because we do not go into excess with carbohydrate intake
37:24
following this method. What we do see is we do see a reduction in overall fat mass,
37:32
an increase in fat oxidation, the use of fats for fuel sources and in normalization of metabolic
37:39
flexibility for individuals who happen to have any type of metabolic syndrome such as type 2
37:45
diabetes and are attempting to use this type of method to lose weight. What is nice about this
37:53
type of cyclic nature within the carbohydrate loading is that if I'm following a low carbohydrate
38:00
diet because of how restricted the diet happens to be it's very hard to follow a low carbohydrate
38:09
diet for an extended period of time by utilizing the cyclic low normal fashion what it allows the
38:20
person to do is utilize a diet restriction in carbohydrates in periods that will maximize
38:29
fat oxidation during the periods of restriction but keep fat oxidation relatively high when
38:40
carbohydrates are still available. What about the hospital? We talked about the use within the hospital
38:46
in terms of preoperative conditions. In the preoperative condition what we usually have is
38:52
usually have a fasting period leading into the surgical performance. The person having surgery
38:58
usually will fast starting the evening before the surgery so that they reduce any materials within
39:05
the intestines and within the stomach so as to reduce any type of complications that might come
39:11
about from anesthetic exposure. What carbohydrate loading research has shown is that individuals
39:17
who will following the fasting window consume a high carbohydrate drink a few hours prior to surgery
39:25
do not have any type of adverse event coming about from consumption of the carbohydrate drink
39:34
end up having faster recovery times following the surgical procedures and for those individuals who
39:40
will have a secondary high carbohydrate drink in a postoperative state and have any type of
39:47
metabolic issues do not see any type of insulin issue or hyperglycemic issue high blood sugar issue
39:58
following the surgeries when consuming the high carbohydrate solutions which is an indication
40:04
that we have a way to help with recovery through utilization of carbohydrates in a
40:11
preoperative and postoperative state which leads to a question that we need to ask particularly about
40:19
the methods for carbohydrate loading outside of the hospital setting which is is there one
40:25
method that's better than the other and this is where we could get the normal physiological answer
40:32
of yes maybe but probably no or yes but no and the reason why it's going to be yes but maybe no
40:39
is that it all depends upon what the individual goal happens to be for the person following
40:44
the carbohydrate loading diet what is the goal that you're setting out to do with the diet and
40:49
exercise program where are you at within your training periodization within your training
40:54
periodization do you have the ability to have tapering taking place do you have the ability to
41:02
follow the restrictions necessary to do the classical model or are you in a time crunch if I am simply
41:09
using it for workout purposes then I usually don't have to worry about the tapering issue
41:15
however if I'm an endurance athlete then I have to worry about those tapering issues
41:19
if I am an aesthetic athlete a bodybuilder or a fitness athlete where am I at in my training cycle
41:25
in terms of do I want to follow the classical model within my cut phase or am I going to be
41:34
utilizing it very close to competition where I'm going to be utilizing that to maximize muscle
41:40
girth in which I will follow a classical model or am I going to utilize it within other parts of
41:46
the training cycle where I'm going to utilize maybe a train high eat low or utilizing a one day
41:53
depletion method now here's a interesting caveat on the carbohydrate loading and it goes back to
41:59
what we talked about in terms of neuron function if I'm a student carbohydrate loading could be
42:04
something of benefit as relates to test performance and that's because neurons are going to be
42:11
functioning off of glucose and glucose availability which means that if I have glucose available and
42:17
have more glucose available following a loading phase very similar to what a weightlifter or what
42:23
someone in the gym or a power athlete might do where I'm going to carbohydrate load 45 minutes
42:30
an hour prior to an event such as a test I will have additional fuel source available to my neurons
42:37
which should allow them to function at higher capacity well thanks for stopping by and thanks
42:41
for listening hopefully you got some interesting tidbits hopefully we dispelled a few myths and
42:48
misconceptions out there about carbohydrates and hormone responses to carbohydrate and how we can
42:55
go about following distinct carbohydrate dieting patterns to maximize our performance and our
43:01
overall health please stay tuned for more discussions on topics related to metabolism health
43:06
physiology and overall human performance