Homemade POST Workout Trick for Fat Loss and Recovery

Homemade POST Workout Trick for Fat Loss and Recovery

Homemade POST Workout Trick for Fat Loss and Recovery

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dagnabbit Gatorade was right uh I hate when I have to give credit to companies with a bunch of sugar in their products actually the reality is I don’t think they knew what they were doing I’m gonna give you a quick way that you can replenish after a workout whether you are keto or not now I did a video on this topic specifically geared towards targeted keto but I wanted to put this information out there for everybody people that aren’t just keto because quite honestly I’m not just the keto guy I give information for everything so anyway I’m gonna give you a breakdown of proteins carbs and the type of carbs and even minerals that you should consume directly after a workout in order to maximize the uptake of your post-workout fuel you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time but forget that we’ve post videos just about every single day just for the heck of it also make sure you hit that little subscribe button down there in the bottom right and also hit that Bell button it’s gonna allow you to turn on notifications and that is a must because that way you never miss a beat and never miss my live coaching broadcasts but after you watch this video I want to make sure you check out thrive market down in the link below you’ve probably heard of thrive cuz they’re all over the place they’re an online supermarket that makes it so you can get all your keto groceries all your fasting groceries whatever you need in the way of good quality healthy groceries in a one-stop shop online the cool thing is I have special pricing and special bundles for people that watch my videos so if you’re someone that eats and you normally go to the grocery store you’re probably gonna want to check out thrive because you’re gonna end up saving some money but you’re also gonna get Thomas de Lauer approved items so my bundles are down below with a thrive link alright so you just finished your workout and you’re not sure what to eat you’re inclined to go through the in-and-out drive-thru and just get something simple and just refuel right ok the reality is I can be super simple with this video or I can be very complex I’m gonna give you a little bit of both the super simplicity of it is that if you go and you consume a bunch of fats and carbs right after your workout you’re going to store both your insulin sensitive after a workout it’s the wrong time to eat whatever you want ok it’s the best time to be very very particular about what you eat and when you start looking at the research it’s pretty darn fascinating we have to do we have to understand how our bodies absorb carbohydrates okay and I’m going to break this all down into simple analogy we have two different types of carbohydrates that we really need to focus on in terms of how our body digests and absorbs we have regular glucose which for all intents and purposes is regular carbohydrate and we have fructose which for all intents and purposes is sugar that comes from fruit yes the sugar that comes from fruit is different in the sugar that you find in regular starches and other sugars right okay so the interesting thing is they are absorbed differently so glucose comes into our system and it has to ride on one particular glucose transporter okay so it rides on what is called s glute one s glute one is a glucose transporter that carries glucose here’s where the problem lies that glucose transporter can only carry so much glucose at once in fact it’s estimated that can only carry about one gram of carb of glucose per minute so we’re limited with how much that can carry well if we’re consuming a bunch of carbohydrates post-workout then where are the rest going if only so many can get on this transporter it’s like you have a bus station but some glucose can get on the bus but then the bus gets full and the rest of the carbohydrates are just like well where do we go what happens they go through de novo lipid Genesis and get converted into fat very easily okay so that’s the problem we can only carry so much glucose but then we have fructose a different kind of carbohydrate and fructose takes a different bus that’s cool fructose gets on a different transporter so that means if we take a little bit of glucose and a little bit of fructose we can absorb double the amount of carbohydrates in the same amount of time because we have glucose going on s glute one and then we have fructose going on glute five so takes a different bus it’s like regular glucose you take bus number s glute one fructose you take bus number glute five you’re going to the same destination we just had a field trip and we didn’t have enough seats on this bus so we’re taking two buses we just absorbed twice as many carbohydrates but there’s one other very important thing they’re super important you have to have salt if you don’t have salt the glucose can’t get on the bus why because it’s a sodium gated Channel so basically it means that s glute 1 sodium glucose dependent transporter 1 okay that means that that transporter can’t carry glucose unless sodium opens the door so basically sodium’s the bus driver without sodium that bus doesn’t drive so what we need is a 1 to 1 or a 2 to 1 ratio of glucose to fructose so I would recommend not much like 15 20 grams of glucose or some kind of starts like a rice cake and then alongside that 10 15 grams of fructose coming from something that’s as clean of a source of fructose as you can get potentially even pure fructose if you can find it online otherwise a little bit of fruit maybe some berries maybe something like that that’s gonna amount to 15 to 20 grams of fructose via that way and then about 1/4 to 1/2 a teaspoon of real high quality salt and you’ve got the ideal post-workout and this actually works even if you’re in keto simply because it absorbs so fast that it doesn’t knock you out of keto for a very long period of time at all and newsflash anytime you eat something for a second at all you’ve potentially knock yourself out of keto a different story for a different day so a tiny bit of carbs post-workout is more than likely going to allow that rapid absorption into the muscle so you can recover so there you have it the simple nuts and bolts of how you actually absorb your carbohydrates post-workout now when it comes down to the protein just has an added bonus this is where you don’t need to go overboard 20 to 25 grams of protein and you’re solid that’s all you’re gonna need especially with this pathway that’s gonna spike your insulin and allow that in keep it clean keep it simple that’s all there is to it as always keep it locked in here in my channel I’ll see you in the next video

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Homemade POST Workout Trick for Fat Loss and Recovery

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Homemade POST Workout Trick for Fat Loss and Recovery – Thomas DeLauer

There are many different types of carbs and these can be roughly divided into two categories: carbs that are oxidized rapidly (up to ~60 g/h or 1 g/min) and carbs oxidized relatively slowly (up to ~30 g/h or 0.5 g/min)

Rapidly oxidized carbs include glucose, maltose, sucrose, maltodextrin and amylopectin starch

Slower oxidized carbohydrates include fructose, galactose, isomaltulose, trehalose and amylose

Prior to 2004, it was believed that even when “fast carbohydrates” were ingested during exercise, these could not be oxidized at rates higher than 1 g/min (60 g/h)

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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