Carbs: The Training Fuel-JTSstrength.com

Dr. Mike Israetel, author of The Renaissance Diet, discusses the importance of carbs to the training process.
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[@brownky3]

He sounds like he's telling secrets the whole time

[@johndoh4064]

And high

[@kylethacker4421]

Kyle Brown lol it’s the tone of his voice and the fact that he’s sitting the corner 😂 dammit got my attention

[@teh_blazerer]

@Kyle Brown That's because he is lol

[@BB-vo6on]

😂🤣🤣🤣

[@cjchristopher5857]

This is like ASMR for bros lollll

[@TypowyFitnesiak]

This guy can talk

[@louyht7]

He have PHD and used to teach at university so ofc he can talk.

[@thomasHill5215]

Who could dislike this, lol. In for carb gains brah.

[@Dippedinblackink]

+Anthony Intensity probably mark bell with his "war on carbs" bullshit slogan.

[@soofitnsexy]

skinny jeans wearing fitness model boys

[@francoisstrength]

+Dippedinblackink He just went on his own little war on carbs cause of too many donuts man.

[@jarenblenart8685]

@Michael Orme Disliking scientifically factual information that applies to 99% of lifters because of your own bodies' disorder is pretty illogical if you ask me

[@Michael-4]

@@jarenblenart8685 Well that's people for you.

[@Splashi1]

Talking so fast, high af on Carbs probably

[@CodBusta]

Can't believe this is free, top qualithy information

[@Humonic]

This channel is gold.

[@erikec67]

I ate low carb for 15 years and recently started increasing my carbs while decreasing my fats a bit. I obviously feel more energy, but also feel better pumps at the gym, recover better, and I think carbs are having a positive effect on my testosterone levels. I'm building more muscle and losing some fat. The key has been balancing the right amount of protein, carbs and fats. If you increase the carbs, you have to decrease the fats to account for the extra calories.

[@soofitnsexy]

also lower your protein...Protein is the most overrated!

[@decathlete2000]

Chris Rocco Astoria, please elaborate.

[@tosh369]

Rocco, you only want to eat enough protein to repair muscle. If you eat too much, it will either turn to fat or you will inadvertently train your body to burn protein instead of use it to build muscle. Eat your carbs mainly before, during and a bit after your workouts, otherwise preferentially eat fats with tight limits on carbs.

[@decathlete2000]

Tosh_369 but you also need protein to rebuild your organs and other body tissues(tendons, cartilage etc.), not just your muscles

[@tosh369]

Absolutely, no doubt. I may have oversimplified my thoughts. You acre correct, TheBaRolExperience. Protein in needed only to the extent to repair damage to the body, whether it is from muscle damage, or other organ and tissue damage. This is called "maintenance level." If you are trying to build muscle, a very small amount over maintenance level is needed to supercompensate if the muscle is being damaged by exercise. If you don't eat enough fats, in the absence of carbs, your body will break down muscle or use consumed protein to convert into sugar for energy. SO eating fats spares protein consumed for repair. Once the glycogen has been replenished by the small amounts of carbs, eating any more carbs will only be converted to fat, and sets the stage for all sorts of insulin-resistance issues that lead to diabetes and heart issues. It is no accident that fully HALF of the US population is either diabetic or pre-diabetic... it is because of the deadly combination of consuming too much sugars and carbs with the lack of activity to fully burn them.

[@RDA8191]

Women need to watch this and stop fearing carbs. My wife really hits her legs hard and heavy multiple times per week. All the women in the gym ask her how she built such amazing legs and ass, but they are always doing Zumba and low carb diets. My wife will eat cake, bread, whatever, and she has great ab definition. Those carbs keep her ass and legs growing and they are rock solid. Women, if you want a bigger, firmer, set of legs and ass, use heavy weight, high volume, and eat lots of carbs. That seems to be her secret

[@Shai571]

Why don't you talk about the devastating consequences of high levels of insulin in the blood chronically? Why don't you talk about the direct link between cancer, type 2 diabetes, Alzheimer etc. and chronic levels of insulin in the blood from eating carbohydrates?

[@LeeDiNapoli]

Alcohol is the most important macro!

[@Lennartnieuwland]

7kcals per gram

[@DelkorYT]

Whiskey and deadlifts

[@2ossy]

Lee DiNapoli Also Carbs

[@bevictorious3776]

Lee DiNapoli alcohol is dangerous

[@darrennvalente]

thanks again dr. well explained and appreciated, this channel is brilliant 👍👍👍

[@derekarsenault1046]

I fucking love your videos !

[@misztal2112]

Thumbs up for those who funnel cheesecake!

[@captaincrabs9277]

What about endurance athletes and the "wall?" I believe the wall occurs at depleted glycogen levels and the body begins to burn fat. I've never experienced the wall because I'm not an endurance athlete. The KZbin channel 'munchies' featured an ultra marathon runner who switched to a keto diet. Essentially the constant ketosis prevents "the wall" and increases performance. Sounds like some pretty hardcore shit to me.

[@HanshinOh]

can't help but feel that he missed discussing more in detail the importance of the types/sources of carbohydrates consumed as foods high in fructose are not beneficial to glycogen replenishment even if they are high in the glycemic index.

[@trancemadmaz]

Literally the best fitness channel on KZbin by far. I am hooked on their vids

[@Coopersuperduper]

Dr. Mike, I follow RP. I am currently doing the woman's physique templates. In regards to someone with significant fat to lose, 50+lbs, how would you adjust the carb amount for someone who is not an "athlete". I am doing the template for 5 days. I have a sedentary job and my only activities are gym 4-5 days and hiking a few days. I gained 40lbs following eat to perform where they increased my carbs significantly and had my calories in excess of what my daily burn is estimated. I have the RP diet, the carb amount is better, but even with that, I am not losing fat. The scale continues to rise. So, for a non athlete, being 5'10, 41 yr old, 236lbs, should lower carbs than 234g be a better option? Right now I have a post wo shake of koolaide 50g and 30g protein, for the remaining of the day I would have maybe another 100g of carbs from fruits, yogurt or rice, etc. .. I see and feel strength gains, muscle increase, but my goal is fat loss. what would you suggest?

[@peek-ka-boom6017]

What high glycemic carbs to eat that will be readily available at during for fuel for fuelling of the explosive intense workout?

[@mattpeters6224]

Did we talk about Carbs for 12 plus minutes without mentioning that there are simple and complex carbs and the nuances associate with both?

[@scottwatson1778]

Eating not enough protein will also hinder muscle growth. Most people eat enough carbs but not enough protein.

[@JFomo]

Gonna have to watch this video a few times bc I'm confused as fuck. So how do I carb for performance and how do I card for muscle growth?

[@threethrushes]

Blood glucose is extremely important for brain function - it preferentially consumes glucose for function.

[@PumpkinSpiceCornbread]

You're just reiterating all the old science that the Keto people disagree with and sidestepping their counter arguments

[@rbgolfer2013]

Definitely picked up on the low key shot at paleo and crossfit lol And those dislikes are from low carb zealots. Great vid!

[@bigmanp12]

As a fat guy working to not be a fat guy anymore, this video was awesome. Thanks

[@Maliksamuels33]

can you guys make a video on your opinions on keto diets?

[@MegaJasonmiller]

It would be very short, to this day not ONE person has done the wingate test and not experienced the crossover effect.

[@InspiredFortunes]

Golden Era Bodybuilders disagree with this. High protein low carb were king back in those days.

[@uexkeru]

Look up what Franco Columbu had to say about that

[@Guillermoneirag]

i love this guy more than i love my carbs, great video. hope you keep the series

[@yeeboy217]

Wealth of information, love this series; thank you dr isratel and JTS ! keep the vids coming

[@darkshadow54]

I need to watch this a few times to fully understand it. Thanks for these guys, really appreciate it.

[@paralasalud]

wait, mattie is in the thumbnail though

[@soumyasen470]

Mitochondria is the powerhouse of the cell

[@bear__109]

Great video! Tracking on the carbs, but what about on rest days? I know you went over it, but I just bought the juggernaut method 2.0 book and chad wesley smith states to eat no carbs on rest days for maintenance and no carbs at all for weight loss. So this is good advice and that also seems to be good advice. I just need to know about carbs on rest day

[@maxschmidt9461]

Well, the thing is your glycogen stores are loaded from the day before you train... So it makes sense to have some carps in one of the last two meals on a rest day, at least you f you work out relatively early, if you work out very late a high carb breakfast is enough. I personally get my carbs on a diet almost exclusively from fruits and vegetables, plus dairy, that way you already get 50-100g of carbs which is enough for most people who aren't crazy active

[@lewisr-w3464]

this man knows stuff..

[@soofitnsexy]

TREMENDOUS VIDEO....every single gold medal winner every top athlete eats tons and tons of carbs.... end of every debate. forever.

[@bensommerMusic]

I am a masters sprinter. Train & bust personal records in ketosis. I sugar & caffeine up prior to hard sessions purely to goose the CNS, but all gains made w minimal glycogen. ATP not glycogen is the currency used in

[@theswoletariat3479]

MIKE! Great video. Given the popularity of keto and the fact that not everyone reports performance losses after a couple weeks of keto/modified keto, id love to see you chat about carbs with Dr. Brett Osborn. He concedes that carbs are clearly necesary for elite athletes, but points out that for the general population, carbs and high GI foods carry so many potential pitfalls that its best to avoid them. DEBATE!

[@mikec1945]

fat is shit for explosive energy for lifting amen to that

[@swaglord696]

can carbs make really a that much of a difference in 3rps or 5rps in the same set with/without carbs?

[@delpieroalex1081]

swag lord yes it will do huge diffrence !!!

[@AC-vx3jz]

Super informative and well presented. Dr. Isratel

[@themiggybear9609]

Click bait with the woman on the cover :( this guy gets comfortable in front of the camera, right before our very eyes lol good info though.•Hey Doc,what cha doing? •Bout to deadlift. Just took 2 scoops. U? •yea, um, I need you to make a vid before you start. ;)

[@Knoxvillemoto]

So you talk about an appropriate amount of carbs but how do we determine an appropriate amount of carbs. I assume this is a continously moving target based on our daily activity as well as the mesocycle phase were in, along with many other variables. By the way I love the science based approach to resistance training and hypertrophy. Excellent content in your videos.

[@thriveinlife]

Great video! I love your TSHIRT ..Unstoppable is my mantra currently after leaving my cheating husband! Can you tell me where you got it if you remember! Thank you. @yourwellnesswoman

[@decathlete2000]

I worked out with UKs gold medalist javelin thrower... he eats between 1000- 2000 grams of carbs per day, no roids, no wonder he snatches 120kg, cleans 200kg, benches 180kg.... i eat 300 grams of carbs per day and I lift half of that LMFAO... he told me he eats junk cakes/cookies/sweets full of white sugar and white flour, 1kg chicken per day and lots of white rice... his carb intake made me think about my carb intake and why I dont progress on my lifts and sports performance LMFAO...

[@weneedtogoback8553]

100% ... i do keto on and off for weightloss and fast mimicking. My cardio is great on keto but i cant lift for shit. Soon as i pump carbs my MPR goes up by like 70 lbs.

[@trampley]

Super helpful, thanks for sharing this info.

[@Maliksamuels33]

can you guys make a video on your opinions on keto diets?

[@TheCStrike2]

This is the video lol

[@Maliksamuels33]

@@TheCStrike2 that’s crazy. I made a comment 5 years ago, you respond to it, then I respond to your comment 7 minutes later. The internet is a wild place

[@WastingTimeHandle]

Personally, I eat chicken and rice during my training. It seems to help honestly, a large % of my carb consumption occurs about an hour before, during, and immediately after said training. Typically takes around 2hrs.

[@boandlkramer8935]

Hey Mike, I have to do a keto/low carb diet because of a mental illness I have and its working great, do you have any tips on how to maximize muscle building while still eating very few carbs. I need about 2600 cals a day to stay at my weight.

[@Thefunkeemonkee]

I used to eat low carb meals for so many years due to my lack of knowledge and experience. After hiring and working with a register dietician I am able to maintain weight eating 330g of carbs almost everyday. Anything below that and I will start losing weight! Carbs are life!

[@carlosmanzo7688]

Clicked on this cuz thumbnail... Leaving disappointed

[@thechinmoydeka]

Same feels

[@Tenzordk]

I have some dextrose in my workout bcaa and in my after protein shake. Is that adequate or should I include more "aggressive" means, such as sugar?

[@christianbruce2990]

What would you tell someone who has prediabetes and was told to lower their carb intake? Ive been having some blood sugar issues, was told to lower my carbs but love to lift. Any advice would be appreciated!

[@michaostrowski6316]

Awesome vid! I generally don't like videos where a guy just stares at the camera and talks but this guy nailed it - I had no idea these 12 minutes would go by so quickly;)

[@freeman3061]

This video made me subscribe.

[@stevenmuncy491]

So sad he was robbed of the podium. But congratulations on doing the right thing. They can't take that away.

[@meelimorenoo]

What is better to have right post workout for hypertrophy purposes.... simple carbs or whey?? Thanks🤗

[@backfru]

ive heard numerous people state your brain runs best on ketones. kind of like jet fuel for your brain. possibly prefers ketones over glucose. Not alking about athletic performance here. What are your thoughts?

[@joeldoxtator9804]

I agree that carbs are the preferred fuel if you are an explosive athlete, but if you are constantly working out in the low intensity, high volume rep ranges with lots of sets like a bodybuilder, you seem to be able to get away with low carb diets as long as you are in a caloric surplus. Carbs come with a bevy of long term metabolic disadvantages as well such as metabolic syndrome and other long term health effects that can slow recovery over time. Personally, I have noticed that the higher my saturated fats are and the lower my carbs, the easier time I have putting on muscle mass. This may be genetically dependent as my heritage is all hunter gatherers who never really relied on agriculture.

[@Zoharargov]

Great video! How do Keto diets work into this? There are athletes on Keto who are able to perform normally, even though they are low on carbs.

[@JuggernautTrainingSystems]

+Zoharargov basically, they'd perform better if they had carbs. They might be doing good now, they could be doing great.

[@Zoharargov]

+Juggernaut Training Systems Makes sense :) Thanks!

[@rawnie79]

+Juggernaut Training Systems I've gone from including a high volume of carbs in my diet to a keto style diet and have improved my athletic performance with a keto diet. I am not ENTIRELY without carbs as i consume them one day a week and timing my consumption to utilize them best (after lifting). All this seems so confusing but i also KNOW that how we perform with specific diets greatly depends on the individual and ethnicity which is something rarely addressed. Carbs may be great for athletic performance, if you are __________ and less so if you are ________. For evidence of this look at native Canadians who follow a "healthy diet" as determined by nutrition experts vs native Canadians who consume LARGER then healthy amounts of animal fat that we are told should be detrimental to our health. The difference in their overall health is amazing. just an example of why any recommended diet is only correct for some people.

[@rawnie79]

+rawnie79 don't misinterprete what I'm saying as I'm NOT saying carbs are not needed at all, what I'm trying to say is that the amount of carbs NEEDED may not be the same person to person.

[@Chumongocho]

+Juggernaut Training Systems Not true. This study shows that keto has no negative effect on strength while it drops fat in elite gymnasts www.jissn.com/content/9/1/34. Athletes on keto have been shown to more effectively produce power via phos. system and have more consistent results. Very high power/short duration athletes and (the research is slow to follow) very low intensity endurance athletes are very successful with keto. The downsides to keto are that anything between those two categories will indeed suffer performance loss (like crossfit, this has been studied) and it's true that muscle growth is reduced (but this should not be confused with strength).

[@Pletzmutz]

I am aware that this is a weightlifting channel but for a marathon runner fat is actually a very relevant energy source and a low carb diet could improve your fat metabolism. That's probably one of the only cases where omitting carbs may make sense for an athlete.

[@adampilarski201]

Hey guys, Dr. Israaaeeetel hur

[@jrvaldez1974]

Fruit Loops and Gatorade! bad ass I love this guy! Just straight up no BS.

[@vanritz9049]

Love these videos. Goes into the science, but doesn't overwhelm with minutiae or jargon. Thanks Dr. Mike.

[@NabilBreda]

This guy is so cool man

[@hayfuturo]

wish i had seen this before trying keto diet

[@weneedtogoback8553]

Keto is not bad. It works and it's better for endurance training. But for heavy lifting, you NEED carbs. I find that when i do keto, i can do cardio and calisthenics forever but cant lift for shit. When i eat carbs, i need to wait for a 2nd wind for long cardio, but am significantly more explosive.

[@weneedtogoback8553]

IMO, cycling is best. When bulking, high carb low fat. When cutting high fat low carb, keto.

[@mothernature1755]

Yolked bro tells you the secret to building muscle ASMR

[@sean7194]

tbh I have such a hard time eating carbs, esp the low glycemic index ones.

[@TomPfeifferFit]

Awesome video! Great summary of the role of carbohydrates. I like how you explain complex processes more simply 👍🏽

[@bogusshmogus1670]

Really great video. I skateboard and was going to go ketogenic because it seemed like it would give me an edge but now I see why this diet may not be beneficial to the goals I have for myself.

[@ryza1014]

Dr. Mike you're a saint when it comes to info for weight lifting. I just started going back to the gym about a month ago yesterday and cut down my carb intake substantially because I was concerned and not well informed about how readily available and used they are when it comes to training and the impact it has on muscle growth. Thanks to you I will change my macros and hopefully see more gains in the coming weeks. Keep up the great work man, I devour every bit of info that you give!

[@bigzmah3131]

Dr. Misha Mishavitch

[@nilo7727]

Another great video perfectly describing and explaining carbs and clearing up carb confusion

[@louyht7]

The question is how many gram of carbs should you eat in a day?

[@ninjafukwan7]

I thank JTS and Mike for getting me back into a workout mind set. Fantastic video !!!

[@jeitico]

So how do I measure my Carb index, in other words, how do I know I'm maxed on Carbs ?

[@oskarsolberg1735]

first!

[@vidleskovar422]

¸more of this videos !!!!

[@chrisbell8418]

Great vid. I like how you keep it simple yet it doesn't dumb it down.

[@artvandelay3667]

i think this can be considered as unintentional ASMR

[@RomanKondrachov]

Sweet info, just like the carbs!

[@RagingBaby]

Great video Doc. low carb dieters are mad right now hah

[@soofitnsexy]

nah they are just retarded......low carb is dead....along with stupid IF

[@rdrake316]

Chris Rocco Astoria What's wrong with IF?

[@dummy999]

Tyler Sudden II It's just another stupid fad

[@johndunigan3766]

IF is just so that you can stick to your Calorie restriction along with several health benefits but the belief that it's like some spell Voldemort used to make himself immortal is BS

[@diesertyp7822]

@John Dunigan No, not several health benefits when you adjust for the calories and the food choices. Just a mild performance degradation.

[@johntrains1317]

I love your vids Mike. You make everything so clear. I appreciate you

[@laurarichards4895]

For Strength and Hypertrophy work, how many carbs per lb of bw would you suggest?

[@NabilBreda]

He mentions it around 10:45, but I dont know if these guidelines are the same for men and women though.

[@danielr9154]

Put out some more informative videos. This was excellent.

[@justinpodur]

This is a breath of fresh air

[@kevinnavarro6612]

Interesting.... time to eat carbs on hard days 😋

[@kevinjamesnation]

Are you doing this video in a library almost a whisper.

[@6174ever]

good clear instructions. Thanks

[@Michael-4]

How does insulin resistance affect hypertrophy?

[@gmotwmirl]

As I understand it insulin slows cortisol, thus enabling testosterone. Makes sense to me seeing as some folk eat for stress relief. Probably oversimplified af, and possibly false, but that's what I made of the info I read.

[@lyftny]

Fruit loops? Really? SMH

[@m4xfl4xst4r]

yea but my bro said Keto...

[@__renaissance_man__]

so illl look like him if i take carbs? lol #thickneck

[@nllc9779]

Awesome do you have a video on fats?

[@backfru]

how do i get over my fear of carbs , from years of brainwashing by the keto zealots? I enjoy hard training, also the mental benefits from ketosis. I'm afraid carbs will make me fat/tired and give me diabetes. Seriously.

[@delpieroalex1081]

presjo try to eat healthy carbs only take 2 days no carbs 2 days low carbs 1 day high carbs = carb cycle will help you ... try it for 14 days and u will see great results !!!!

[@backfru]

thanks!

[@johndoh4064]

Naaaah......Cocaine Bruh

[@treymurray4780]

Joe Rogan disagrees lol

[@trentcioran]

Great video, thanks for the info!!!

[@mikejeffsteel]

This guy carbs!