Carb intake
Sources:
The topic of carbohydrate intake, particularly in the context of exercise and training, has been addressed on the Huberman Lab podcast. Here are some key points shared by the guest :
- During periods of exercise when muscle glycogen is a potential limiting factor to performance, carbohydrate intake is important to enhance performance and aid hydration because it drives water into the cells 1.
- The type of carbohydrate matters. A combination of glucose and fructose is recommended during a workout because they use different transporters to enter tissues, maximizing carbohydrate intake 1.
- Carbohydrate timing is critical for hydration and muscle glycogen resynthesis. If training frequency is high (e.g., multiple times a day), then the timing of carbohydrate consumption becomes more important 2.
- Avoid consuming too many fast-digesting carbohydrates just before exercise to prevent a drop in blood sugar levels, known as the "insulin glucose double whammy" 3.
- It's important to be able to utilize both carbohydrates and fat as fuel sources, and one's diet can be adapted based on the type of physical activity 4.
- also shared his own eating habits, mentioning that he tends to follow a low-carb diet during the day and consumes carbohydrates in the evening, which works best for him. He finds Magic Spoon's keto-friendly cereal to be a great snack option that fits into his low-carb-ish daytime eating pattern 5.
Keep in mind that specific carbohydrate needs, types, and timing can vary greatly depending on the individual's goals, the nature of the exercise, and the training frequency. It's always best to personalize these aspects to one's own needs.
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