3 Reasons To Eat Carbs (Backed By Science)

3 Reasons To Eat Carbs (Backed By Science)

November 5, 2019 22 By William Morgan


hey guys so today I want to talk about
the reasons you should be eating plenty
of carbohydrates listen up this is why
carbs a good for you um and yeah if
you’re mad comment about it and let me
read it in laughs and not respond um so
let me just preface and make this very
clear that with this video I’m talking
to a specific person okay
so when I lay out these three reasons
why you should be eating more
carbohydrates I’m talking to guys right
males who are trying to build a lot of
muscle minimize fat gain or get
completely ripped and shredded and
retain all their muscle I’m talking to
guys who want to UM weight lift a lot
the strength training they want to
improve their performance on that’s who
I’m talking to you okay so there are
some benefits to low carb diets
ketogenic diets especially for very
obese people people with type 2 diabetes
with insulin resistance certain people
with Alzheimer’s potentially epilepsy
obviously it’s been proven to to work
wonders for epileptic kids um so there
are certainly and sedentary people as
well obviously low-carb diets work great
for sedentary people but if you’re um
2530 you’re trying to build muscle
you’re trying to get ripped then this
video is for you and this is why you
should be eating
I say about 35 minimum to 50% of your
calories from carbohydrates yes now
there’s a right way and a wrong way to
do that and we’ll cover that soon but
let’s get into the the first reason so
the first reason is that you build less
muscle on a low-carb diet now let’s also
say it can’t be done if you’re in a
caloric surplus you’re getting enough
protein even if your your carbs and
nearly at zero and you’re on a ketogenic
diet over time you’ll be able to build
muscle it’s just about breaking down
your muscles and then protein synthesis
outweighing the breakdown of muscle
tissue and with time it’s gonna happen
you’re still getting an increase of
insulin from protein that you consume
that helps to get glucose and amino
acids and the most
CEL there’s no doubt you can do that but
it’s gonna be far less optimal than
consuming 40% 50% of your calories from
carbohydrates and that’s for a very
simple reason when you reduce the amount
of carbohydrates you consume you also
reduce the amount of glycogen that
you’re holding in your muscles this very
clearly according to the research
decreases your performance in the gym
right now it’s not to say that you can’t
do a ketogenic diet for six to eight
months
adapt to it learn to battle utilize
ketone bodies as fuel and turn them into
ATP I mean and fuel your workouts by
that you can but it’s very very clear
according to the research that consuming
a lot of carbohydrates having your
muscles saturated with glycogen is going
to be far superior for your workouts
this is especially evident for
glycolytic based workouts so we have ATP
explosive based workouts we’re doing
power cleans the Olympic lifts type
movements then you’re having typical
weightlifting where you’re looking
between four to eight to ten reps and
this is very glycolytic meaning that
requires a lot of glucose right and then
you have the endurance based work right
where you’re doing very high repetitions
30 repetitions of a barbell roll you’re
running for five kilometers at a medium
pace but if you’re trying to gain
strength and gain muscle typically
you’re going to be working between four
to six to eight reps and that’s gonna be
a very glycolytic meaning that you’re
going to need quite a lot of glycogen
right and your muscles and if you’re on
a very low carb diet your muscles are
depleted of that glycogen although you
can do that workout successfully at some
point if you’re training very hard and
for too long your body is going to at
some point need to convert its own
protein in to glucose through
gluconeogenesis because it needs a fuel
source and it can’t necessarily sustain
that demand for on for energy at that
moment just from from fat additionally
research has made it very clear that
when muscle glycogen levels are low
which would come from restricting
carbohydrates consistently then
post-workout anabolic signaling is going
to be lower
this means your ability to gain muscle
is going to be impaired you’re not going
to recover as good from workouts on a
low-carb diet so the research is pretty
clear that your Cal
is gonna determine weight loss macros
are going to determine body composition
with your total calories but calories
are the main determinant energy balance
is what determines weight loss um so if
you’re trying to lose fat and your
weight lifter you’re trying to get
shredded for whatever reason then don’t
think that you have to reduce your carbs
in order to get that weight loss now it
can be a good idea potentially to reduce
your carbohydrates and cycle off them
maybe on days you’re not active just to
make that process of being Anna chloric
deficit may be a bit easier for you if
that helps you but overall if you’re
getting to 10% body fat from 15% body
fat let’s say there is no need to really
reduce the amount of carbs that you’re
consuming so I just want to make this
last point pretty clear that I’m not
necessarily talking about somebody who
has adapted to a ketogenic diet for like
two years I have a friend for example on
YouTube Cymbeline check out his channel
he’s been doing keto for over two years
now if you can’t compare him to somebody
at the same weight same strength who’s
also eating carbohydrates
maybe he’ll be performing just as well
but we haven’t got enough studies on
that yet but what research has made
pretty clear is that if you’re consuming
let’s say 20% of your calories from
carbohydrates and you compare that to
somebody who’s consuming about 40% of
the calories from carbohydrates their
recovery their performance all of that
is going to be improved if they’re
consuming 40% carbohydrates and other
macronutrients are controlled for so one
study looked at 226 grams of
carbohydrates versus 353 grams and what
they found is that the low carbohydrate
group which wasn’t actually like that
much lower lost more muscle and strength
right so it’s pretty clear that within
that range of not being on a ketogenic
diet that just simply eating lot less
carbohydrates or more carbohydrates more
carbohydrates are going to be more
important for muscle recovery and and
strength now obviously there’s going to
be a point of diminished returns if
you’re getting 80% of your calories from
carbohydrates and you have no protein
coming in you have no fats coming in for
your testosterone sure but what this
means is that getting a generous
proportion of your macros from carbs if
you are lifting a lot of weights you’re
very physically active um and you’re not
very sensitive to them
for whatever reason there gonna be
nothing but beneficial when it comes to
strength and and performance and muscle
hypertrophy or retention so let’s get to
one of my favorite ones
Cobb’s increased testosterone I loved
the ketogenic diet
I loved the effects it has on my brain
but I can’t do it just because it like
dick doesn’t work libido goes down my
stress goes way up
cortisol flies through the roof and yes
I’ve done it for a significant period of
time before and I’ve let my body adapt
to it so some people just can’t handle
that because when you reduce your
carbohydrates your stress hormones go up
a lot and I’ll explain that in a second
but first let’s look at the studies that
look at the link between carbohydrates
in testosterone now I made a video on
this before so if you want to get these
specifics on that then go and check out
that video but put simply carbohydrates
are very very good for testosterone
typically fat is the macronutrient
associated with increasing testosterone
and this is very true eating a lot of
monounsaturated fats even saturated fats
is going to be beneficial for
testosterone but carbs are also very
very important and that’s because carbs
help to lower cortisol the stress
hormone which has an inverse
relationship with testosterone so
there’s a study which looked at two
groups a study which I cited in my other
video and they looked at one group who
was consuming 30% of the calories from
carbs and the other group who was
consuming 60% of the calories from carbs
and the group who was consuming 60% of
their calories from carbs had greatly
greatly increased testosterone levels
right doesn’t mean you have to be
consuming 60% of your calories from
carbs you don’t they were doing very
intense 60-minute sessions of exercise
as well but it goes to show that
increasing it more than 30% has positive
effects for testosterone and that will
have a lot to do with the fact that more
carbohydrates generally is gonna equal
less cortisol now this of course depends
on the type of carbohydrates you’re
getting and consuming and we can talk
about that another time but basically
less carbs equals more cortisol and that
can have a lot to do with the stress
lowering your carbs a lot puts on your
body to convert things like protein and
us and fat into glucose through
gluconeogenesis it it’s a stressful
process on the body it doesn’t mean that
it’s unnatural or you shouldn’t do it
for certain reasons but it’s nothing you
need to put your body through if you’re
physically active and you’re trying to
stay lean so other research is also
shown when you look at very high protein
diets and low carb diets and you compare
that to very high carb diets and low
protein diets that the high carb diets
are going to be better for testosterone
right and that’s because protein is
another macronutrient is really really
overrated for testosterone production
are having way too much protein
increases your cortisol and that’s
typical on a low-carb diet really really
high protein not on a ketogenic diet
necessarily ketogenic diets by default
have to be moderate to low in protein
for ketosis to occur consistently but
for low carb diets typically you’re
replacing that lack of carbohydrates
with more fat and more protein and when
you’re having excessive amounts of
protein that leads to too much cortisol
and less testosterone more cholesterol
goes towards synthesizing cortisol
instead of testosterone your testicles
can’t handle that overload of stress and
so cortisol has to be synthesized and it
takes from that baby testosterone
cholesterol now you should be eating
potatoes potatoes are the best
carbohydrate source seriously that’s so
good I honestly recommend them so
potatoes are also gonna give you lots of
good prebiotics super healthy for your
gut bacteria on that amazing if you’re
having before a workout or you’re having
them after your workout for recovery
honestly my best pick you can eat bread
if you want but you know some people are
sensitive to it even if they don’t have
celiac disease and and generally I think
it’s a good idea to stick to more Whole
Foods lots of vegetables which are gonna
be a form of carbohydrates obviously
don’t be afraid of fruit right fruit is
great for you blueberries are very
healthy apples mangoes eat them as you
wish if you’re physically active and
potatoes rice is another good source o
rice oats potatoes vegetable and fruit
those are really my preferred sources of
carbohydrates that I’d recommend to
physically active people but yet bread
isn’t gonna be the biggest deal in the
world don’t freak out about it but it’s
prioritize those Whole Foods first so
the last reason is gonna be a thyroid
health right so let’s talk about a bit
about the thyroid on
certain tyroid hormones so there are
different fire at hormones one important
one is called t3 so when we have enough
glucose inand love a glycogen a thyroid
hormones t3 increases t3 when increased
is responsible for for growth right
development cell growth and it’s a super
important for your metabolism as well so
when you have low levels of liver
glycogen typically which is gonna occur
from from reducing carbohydrates are you
gonna have more nor per nephron
epinephrine more cortisol stress
hormones are going to increase alright
that’s not necessarily a bad thing I’m
short term like low carb of fasting
these sorts of things which deplete
liver glycogen can be great on the body
they can be hormetic stresses they can
be positive so exercises are stress on
the body but it’s good for us but if
you’re doing this on a consistent basis
it can cause some problems so this isn’t
necessarily a bad thing and you can
manage cortisol on a low carb diet and
get all the benefits out of it if you’re
doing a ketogenic diet but you run into
problems when you have stressful things
happening in your life and that doesn’t
necessarily have to mean like a
stressful job right another stress is
gonna be intense exercise so remember
who this video is for people who are
weight training lifting heavy heavy
weight for five six days of the week
right and if you’re doing that training
that’s a stress on the body and if
you’re lowering your carbs you’re not
performing as well but you’re trying to
train just as hard your cortisol is
naturally going up because of that
decrease in carbohydrates maybe because
of that increase in protein and you
continue to stress yourself and your
testosterone is going down it can be a
recipe for disaster and it can cause
some major fatigue from very very large
increases of cortisol a lot of people
when they do low carb diets ketogenic
diets they’re running a lot into a lot
of thyroid problems they feel kind of
like dehydrated sick they get a headache
they just don’t feel good they feel cold
as well which is another another sign of
problems um but this isn’t typically
down to the low carb diet in and of
itself typically it’s because that under
eating right and under eating is one of
the main culprits for this so especially
if you’re training a lot and you’re
doing a lot of strength training going
on a low carb diet straight away
especially if you go into that state of
ketosis
it can really really get down your
ghrelin level
so you feel super full all the time and
satiated because you’re kind of digging
into your own energy and you feel no
need to eat much food and this can lead
to you under eating without really
realizing it especially if you’re doing
something like intimate fasting as well
so on the eating because of that can
cause some major problems we are thyroid
health um and again when you’re under
eating in and of itself that increases
cortisol so in combination with more
protein and less carbs overall that can
cause some problems for you now if you
want to do a low carb diet ketogenic
diet which is fine you want to be making
sure you eating a load of calories so
when you first start kind of eat quite a
lot right eat quite a lot of food you
need to be getting in all your
electrolytes you need to be consuming
enough water because when you’re going
to look hard diet you flush out glycogen
in water you want to be consuming enough
sodium like piling on salt onto your
food that’s super important I want to be
getting enough fat in your diet not too
much protein you want to be getting
enough magnesium right you want to be
either supplementing with potassium or
getting in a lot of food that’s rich in
potassium so lots of spinach avocado
lots of vegetables in general but the
truth is that when it comes to your
thyroid um
carbohydrates are not the enemy right
they up regulate thyroid health you know
so when it comes to carbohydrates and
things like fruit which overly demonized
fruit said to make you fat according to
some people
um fruit actually helps to increase your
metabolic health by increasing thyroid
function fructose in specific is has
been shown in research to increase
thyroid hormone production and that
doesn’t mean she going drink high
fructose corn syrup it’s just the fact
that normal fruit is perfectly healthy
and it’s something you should be eating
if you’re eating carbohydrates and the
reason you should be eating it is
because you shouldn’t be freaking out
about the fructose in it there’s not
that much in there right there’s a lot
of water there’s a lot of fiber there’s
a lot of healthy antioxidants and
phytonutrients and it’s difficult to
overeat too much fruit you have to sort
of eat it slowly unless you’re juicing
all of it and that’s why it’s fine
fruits really really good for you and
it’s nothing you have to avoid if you’re
if you’re very physically active if
you’re if your strength training a lot
eating bananas eating apples eating
mangoes do not fear these foods
seriously yes you can have too
to them obviously but it’s nothing you
should be scared of having a few times a
day I’ve run into some guys actually
scared of that and yes if you’re doing a
ketogenic diet you have to abstain from
it and that’s fine
but if you’re eating a normal diet don’t
be scared of them
so thyroid hormones are important for
heat production in the body right
they’re important for our metabolism
thyroid hormones are very important for
testosterone production hypothyroidism
which isn’t like an underactive thyroid
is responsible for decreasing
testosterone levels through certain
interactions it has with other hormones
additionally thyroid hormones are going
to be important for breaking down
macronutrients like carbs and fat so
overall maintaining a healthy thyroid is
very important so let me just run down
on those three facts about why should be
eating more carbohydrate rich foods if
you’re physically active trying to build
muscle get ripped and then I will give
you some of my favorite carbohydrate
sources to end the video with so first
of all eating carbohydrates eating about
thirty to forty to fifty percent of your
macros from carbohydrates along with an
off fat and not too much protein is
gonna be super important for building
muscle right physical performance in the
gym hitting those pr’s progressively
overloading your lifts our next carbs
are super important for testosterone
production when we look at people doing
low carb diets and increasing their
protein quite a lot in a replacement of
carbs we find much lower testosterone
levels and that’s due to an increase in
cortisol yes this may be different for
people on a long-term ketogenic diet but
just enough research not enough research
has been done on that to say anything
for sure and lastly thyroid hormones
like t3 are really really important for
your metabolism for testosterone
production they’re really important for
generating heat and when you stress
yourself out too much especially if
you’re very physically active and you’re
doing a low carb diet and you’re
exercising a lot and maybe you’re not
eating enough because of that low carb
diet really blunting your appetite that
can potentially cause some problems for
your thyroid so some good carbs to
include in your diet are going to be
fruits berries banana and mango include
lots of starches like potatoes sweet
potatoes yams right rice is good as well
oats bread is fine but try to prioritize
whole foods like fruits and vegetables
too spinach
lots of green vegetables are gonna be
super important beans are also okay
dairy also has some carbohydrates so
milk is gonna be okay maybe try to avoid
full fat milk this can have some
negative effects on testosterone because
of estrogen I’ll talk about this in
another video and dairy in general isn’t
tolerated well by too many people but
having a bit of probiotic yogurt can be
really good maybe some aged cheese bit
of feta cheese from time to time it’s
not gonna hurt you
so thanks for watching and I’ll see you
guys in the next video I’ve talked way
too much peace