Carb Timing on a Keto Diet: When to Eat Carbohydrates

Carb Timing on a Keto Diet: When to Eat Carbohydrates

Carb Timing on a Keto Diet: When to Eat Carbohydrates

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it’s called a targeted ketogenic approach you’re allowing yourself to bounce a taquito for just a minute just enough to load your glycogen stores up even more and give yourself a little bit of power for your workout but you’re not having this a long-lasting carbohydrate effect that’s going to keep you at Aikido for an extended period of time by combining small amounts of different kinds of carbohydrates we can enhance our performance whether you are on a ketogenic diet and think that you can’t have any carbs at all or you’re not on a keto diet and you’re just trying to find ways to improve your performance overall the first place you see using science and using research we can sort of biohack the way that our body sees carbohydrates to allow them to get into the system faster and ultimately get them into the muscle as glycogen faster meaning if you’re someone that’s following a ketogenic diet or a low carb diet you could potentially have your cake and eat it too get the power of carbohydrates in a very targeted approach specifically for your workouts while still maintaining all the power of a ketogenic approach so you have the heightened cognitive function as well hey if you haven’t already make sure you hit that subscribe button we got new videos coming out every single Tuesday Friday and Sunday they can help you with your performance help you with your diet and help you with your lifestyle overall also make sure you hit that little bell button so you can turn on notifications whenever I go live and make sure you check out highly calm for the apparel that I’m always wearing that you can get a special deal on it all right so let’s get down to the fun stuff so it before we can get down to what you actually need to do tangibly we have to break down how carbs are actually absorbed and you see what’s kind of crazy is we used to think that carbs could only be absorbed at a certain rate it used to be hypothesized that you could only absorb carbohydrates at approximately 60 grams per hour or one gram per minute and anything faster than that was just not possible well believe it or not research is starting to prove that if we combine specific kinds of carbohydrates that can close to double here let me explain we have two different kinds of carbohydrates that we really have to look at yeah we’ve got faster ingesting carbohydrates which are the carbohydrates that do ingest at approximately one gram per minute and then we have slower digesting carbohydrates and I’m not talking about glycemic index here talking about a whole different transport system okay fructose absorbs slower in a way you see fructose caps out at 30 grams per hour or about a half a gram per minute now you might be saying well wait a minute I thought that fructose absorb faster well it’s not that fructose doesn’t absorb faster it’s the fact that fructose caps out we have less transporters you see the way you have to look at it is like having two different kinds of buses okay we have a larger bus that can carry glucose and traditional carbohydrates and it can carry more and then we have a shorter smaller bus that can only carry a little bit of fructose at a time and it caps out which is exactly why we can only absorb so much at a specific time you see it used to be believed that the whole reason we couldn’t absorb carbs faster was simply because these transport chains these transport molecules that would move them would you completely saturated meaning we only had 10 buses to carry 10 grams of carbohydrate this is totally hypothetical now what happens if we have 15 grams of carbohydrates well we only have 10 buses so that means that the rest of them have to stop and wait at the bus stop which ends up slowing down your absorption okay so this used to be the case and I’ll explain it a little bit more as we get into this you see we have to understand a little bit of biology just a small amount just to get kind of an embryonic layer of this all right we have this thing called the inteiro site okay that’s in our intestinal tract you see the entero site is a pretty cool thing it’s a cell that is inside our intestines you have to completely wash away the conventional thought process that you have of the intestines the intestines are a living thing they have little cells these little inteiro sites when you consume food it doesn’t just magically filter through your intestines and go into your bloodstream as particles of food no not at all you see what happens is the food that you eat it’s accepted by the entero site goes into a cell and then that cell diffuses it and disperses it throughout the rest of the body or into the bloodstream to do its job so once we know that things start to make a little bit more sense you see when we consume regular glucose or regular carbohydrates or sugar it utilizes a specific transporter a specific larger bus known as SG l UTS glute what this stands for sodium glucose transporter one and why it’s called that is because it requires sodium also which is very important and I’m not going to cloud everything right now I’ll explain the sodium portion in a minute but basically those carbohydrates hop on with s glute one s glute one takes those carbohydrates that you just consumed and it transports them to the entero site to the cell in the intestines then inside the cell the intestines it does a little magic and then it turns around and disperses it out into the bloodstream okay very cool right okay now fructose uses a slightly different system for example here’s how it looks you can just fructose like coming from the fruit and it goes through a different pathway that does not require sodium it goes through what’s called the glute 5 transporter just a different shorter bus and this bus also goes to the entero site okay so basically we have two different buses going to the same location but they carry different kinds of people right in this case different kinds of glucose are different kinds of carbohydrates but they all go to the entero site and then they all leave the entero site via the same pathway which is called glute 2 that’s not really that important okay so they all go to this entero site via different mechanisms they all leave the entire site via the same okay now what am I getting at and why do I have to explain this craziness just make sure you stick with me because it’s all gonna make sense and you’re gonna have the perfect formula to help yourself out remember how I said that the glucose requires sodium to actually absorb well let me explain what happens there because this is going to come into play when you’re creating your little formula to get the most out of this okay sodium is required to activate the glucose transporter that takes in carbs yes believe it or not regular carbohydrates not fructose regular carbs like glucose and regular starches will not absorb unless sodium is there whoa well why is this important it’s exceptionally important on keto because you’re already gonna be sodium deprived because your body’s depleting sodium without sodium you can’t utilize the carbohydrates and it looks like this basically the transporter accepts sodium first so the sodium comes in hits the transporter and once it does that it opens the door of the transporter so that the glucose can come in without sodium the door doesn’t open so sodium comes in opens the door the carbohydrates you just ate come in the door closes and then it turns around and it releases the glucose and the sodium it’s a sodium is just a key but it ends up happening is sodium leaves the cell very fast and it creates what’s called a gradient with potassium okay now this is getting complex but I’m gonna make it as simple as possible just so that it’s a very very basic thing to understand sodium and potassium cross paths when they cross paths they create an electrical charge it’s called a gradient this gradient is what allows the carbohydrate to leave really fast as well as water so it allows everything to evacuate but it also creates energy because the sodium and the potassium crossing like that it creates some friction creates a gradient and it literally creates electricity it creates energy so that’s why sodium is also very important in order to activate this pathway in order to truly absorb carbohydrates as fast as you possibly can okay again fructose does not require this process it’s a very straightforward so just to recap I’m giving you a very basic example here you consume a piece of bread and you also consume an orange okay when you consume those together the bread is metabolized a different way and follows the glucose transporter that requires sodium the orange that you consumed does not require sodium okay so two different pathways so this is where things get really cool when it comes down to a performance side of things so this study was published in the British Journal of nutrition okay and it took a look at eight cyclists and it had these cyclists perform at 50% of their max power for a hundred and fifty minutes and what they wanted to measure was if carbohydrates would absorb faster if they were combined or if they were standalone so half of the cyclists they had consumed water with a little bit of regular glucose in it okay about 1.2 grams per minutes worth so water with regular sugar or water with glucose the other group they had consumed water with glucose and fructose okay well guess what what they found at the end of the study was that the group that combined glucose and fructose two different carb sources ended up having almost twice the rate of absorption as the other group 1.75 grams per minute carbohydrates were absorbed versus about one gram per minute boom all the science debunked for the last number of decades you can indeed absorb carbs faster if you combine glucose and fructose why is this because instead of waiting for the bus for one transport chain you’re able to utilize both buses and get those carbs in there faster but the caveat being you have to have sodium in the mix so what do you do and why does this make sense for you well let’s say you’re following a low-carb diet let’s say that you are following strictly a keto diet because you love the cognitive benefits but you’re starting to find that your performance is waning well this is the solution it’s called a targeted ketogenic approach and there’s a lot of science to back it up if you do it right a lot of the hardcore keto people will say that you should never do this but if you’re some of this performing top notch and a lot of different levels you need to be paying attention ok so if you were to combine just a small amount of carbohydrates from a regular glucose source or a regular carb source along with a small amount of fructose from like a fruit source along with a small amount of sodium you’re gonna activate a very unique pathway that’s going to allow you to absorb these carbs really fast and have them shuttle into your glycogen stores ok you’re absorbing them so fast that the blip on the radar is so small that you don’t really kick yourself out of keto for long you’re allowing yourself to bounce at Akito for just a minute just enough to load your glycogen stores up even more and give yourself a little bit of power for your workout but you’re not having this a long lasting carbohydrate effect that’s gonna keep you out of keto for an extended period of time it’s gonna bounce you out and bring you right back in while giving you all the positive advantageous effects of carbohydrates without the crazy blood sugar rises and falls this is something that could be really really powerful for you if you’re trying to maximize your results in the gym and with your performance but also trying to maintain true to your ketogenic lifestyle so you can reap the cognitive benefits as well so all you have to do is consume maybe 10 or 15 grams of carbohydrates from each source along with maybe a quarter teaspoon of like some real good quality salt and you’re in a great situation to absorb those carbs really quick get your workout in and be able to be back in keto just in time for lunch hey as always if you have ideas for future videos or you want more than thio hacking stuff just let me know down in the comment sections below this is all about being able to teach you the ways then you can truly get the most out of your body by not just relying on research but relying on real life too I’ll see you in the next video

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Carb Timing on a Keto Diet: When to Eat Carbohydrates

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Carb Timing on a Keto Diet: When to Eat Carbohydrates Absorption of different types of carbohydrate: The monosaccharides glucose and galactose are transported across the luminal membrane of the intestinal epithelial using a sodium dependent glucose transporter SGLT1. It is believed that this transporter saturates when glucose intake is around 60 g/h – Fructose uses a different transport system and is transported (independent of sodium) by GLUT5

Fructose absorption follows a completely different path and is not affected by the saturation of SGLT1.
It is absorbed independently by a sodium independent transporter called GLUT5 – So the combined ingestion could result in an increased total delivery of carbohydrates into the circulation and increased oxidation by the muscle. All these monosaccharides are transported across the basolateral membrane into the circulation by GLUT2

Combining Glucose with Fructose – Studies:

Study 1 – The British Journal of Nutrition-
The aim of the study was to investigate whether a mixture of glucose and fructose when ingested at a high rate (2.4 g/min) would lead to even higher exogenous CHO oxidation rates (greater than 1.3 g/min)

8 trained male cyclists cycled on three different occasions for 150 min at 50% of maximal power output and consumed either water (WAT) or a CHO solution providing 1.2 g/min glucose (GLU) or 1.2 g/min glucose+1.2 g/min fructose (GLU+FRUC)

Peak exogenous CHO oxidation rates were higher in the GLU+FRUC trial compared with the GLU trial (1.75 and 1.06 g/min, respectively)
Furthermore, exogenous CHO oxidation rates during the last 90 min of exercise were approximately 50% higher in GLU+FRUC compared with GLU (1.49 and 0.99 g/min, respectively)

The results demonstrated that when a mixture of glucose and fructose is ingested at high rates (2.4 g/min) during 150 min of cycling exercise, exogenous CHO oxidation rates reach peak values of approximately 1.75 g/min.

In other words, the ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached (1)

Study 2 – Medicine and Science in Sports and Exercise:

Another study demonstrated that a glucose: fructose drink could improve exercise performance compared with a glucose drink. Cyclists exercised for 2 h on a cycle ergometer at 54% VO2max during which they ingested either a carbohydrate drink or placebo and were then asked to perform a time trial that lasted another 60 min. When the subjects ingested a glucose drink (at 1.8 g/min), they improved their average power output by 9% as compared with placebo (254 vs. 231 W)

However, when they ingested glucose: fructose, there was another 8% improvement of the power output over and above the improvement by glucose ingestion. This was the first study to demonstrate a clear performance benefit with glucose: fructose compared with glucose (2)

References:
1) Jentjens RL and Jeukendrup AE. (n.d.). High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. – PubMed – NCBI. Retrieved from
2) Currell K and Jeukendrup AE. (n.d.). Superior endurance performance with ingestion of multiple transportable carbohydrates. – PubMed – NCBI. Retrieved from
3) Multiple Transportable Carbohydrates and Their Benefits. (n.d.). Retrieved from
4) Regulation of Intestinal Glucose Absorption by Ion Channels and Transporters. (n.d.). Retrieved from
5) Glucose Plus Fructose Ingestion for Post-Exercise Recovery’Greater than the Sum of Its Parts? (n.d.). Retrieved from
6) Absorption of Monosaccharides. (n.d.). Retrieved from
7) Absorption in the Small Intestine. (n.d.). Retrieved from
8) Absorption of Water and Electrolytes. (n.d.). Retrieved from
9) The Role of Intraluminal Sodium in Glucose Absorption In Vivo. (n.d.). Retrieved from
10) Role of sodium’glucose transporters in glucose uptake of the intestine and kidney. (20, August). Retrieved from /

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