Do I need to carb up one day a week?

carbs
(Lurian) #1

Hi, I am pretty new to this, been doin the keto diet for about 20 days, and after getting through the keto flu I noticed that I am less hungry and have more energy through the day so I guess I have been in ketosis for about 10-14 days, my question resolves around carbs, a bodybuilder friend of mine after he heard I was doing keto told me to carb up one day a week to refill the glycogen stores in my muscles and that else I’d be decreasing my performance in the gym and slowing down my metabolism and fat loss.Is this true?
(I do 2 days of heavy 5x5 lifting and 2 days of 4x 8-10 lifting full body workouts a week, I am 20 years old and at 106kg 1,95cm heigth, I also do intermittent fasting 6:18)

(Sheri Knauer) #2

Not true. You do not need carbs to make gains in the gym. At first you may see a decrease in performance and endurance but once you are fat adapted, you will regain your previous performance and endurance and will notice you will be able to lift even heavier while experiencing a lot less to zero DOMS (at least that is my experience and Ive read the same from others). Check out keto savage. He is a natural body builder who is 100% keto and won his pro card while 100% keto. http://ketosavage.com Don’t listen to old school bro science.

(Allie) #3

They’re never needed if you ask me.

(Stacy Blanchard) #4

Any glycogen your body needs can be made in you liver regardless of what you have eaten. I also lift about the same as you write and have only seen gains in the gym. I also lift and do aerobics when I am fasting multiple days. I have had no issues.

(Lurian) #5

Thank you then, I will keep the diet up and measure my ketones too.
Looking forward to the performance gain!

(Ken) #6

For weight training, yes you do. Your friend was referring to Lyle McDonald’s’s protocols set out in his book “The Ketogenic Diet”. It works , is necessary, and has been practiced for nearly two decades. I used it myself for my cuts for over 15 years.

Depending on your degree of derangement, you just might not have to do them for a period yet… Wait until performance stalls or declines, then start doing them.

(Allie) #7

I disagree. Over three years keto, lifting most days, very happy with the gains and don’t do carb ups.

It’s one option that some people choose to use, but in no way is it something that anyone has to do. If it works for you all good, but it is not an essential requirement.

(Running from stupidity) #8

Pretty sure Shawn Baker disagrees.

(Ken) #9

The OP is talking about a Cut. You do not have to recompensate glycogen unless you’re cutting, and/or experiencing a Starvation Response. I’ve never cut without eventually (like others who train heavy while cutting) experiencing one.

(Lurian) #10

I don’t know if this question is appropriate here,but what would happen if I did drink a lot of alcohol(beer,wine, and vodka/Montenegro)) oney because of a party without eating carbs tho,would this throw me back a lot? Need to lose 12 more kg till December,at 105kg right now

(Mike W.) #11

You’ve lost 12kg since December?

(Lurian) #12

I need to lose 12kg till December to weigh 93kg

(Nick) #13

If you think you need to “carb up” to be strong, I suggest you check out Dr Shawn Baker! He’ll crush the pot-bellied carb dudes into a fine powder :wink:

If you think you need exogenous carbs to produce glucose for your activities, I suggest you do some fasted HIIT and then check your glucometer. You’ll notice you blood-glucose level goes up magically, without the need of any “carb up”.

In summary: your body isn’t an idiot. But perhaps your carby gymbro is!

(Ken) #14

So called “Carb Ups” are not for fueling activities. They are for one thing: the prevention of metabolic slowdowns. It was the old concept of Carb Loading that was for energy purposes.

(Mike W.) #15

What do carbs do that protein and fat can’t?

(Running from stupidity) #16

Make you fat!

DUH

:grin:

(Mike W.) #17

I know this, and you know this…:joy: I’m trying to get an explanation for how they’re essential.

(Running from stupidity) #18

For getting fat! (Assuming people are trying to get fat, of course :slight_smile:

(TJ Borden) #19

Maybe I should just make that my goal. I’m good at it

(Running from stupidity) #20

Well, they do say do what you’re good at.

Like most simple advice, it’s pretty stupid, but pithy always wins over sensible.