Carb Timing For Keto Muscle Growth: The Ultimate Guide

The ketogenic diet is a very low-carb, high-fat diet that has become increasingly popular. It involves drastically lowering your carb intake and consuming fat instead. This helps your body transition into a metabolic state known as ketosis. While it is a very effective weight-loss method, many people think that it is difficult or even impossible to build muscle on keto. That’s because your body prefers carbohydrates when you lift weights and because carbs release insulin, an anabolic hormone. However, recent research shows that even high-level powerlifters make strength gains on a ketogenic diet.

For muscle growth on keto, it is important to determine the calorie intake you need to keep your body weight stable. Building muscle requires eating at least as many daily calories as you burn. It is also important to eat plenty of protein as it is the building block of muscles. While it is generally recommended to eat 0.7–0.9 grams of protein per pound of body weight, some studies suggest that eating 1.4–2 grams of protein per kilogram of body weight per day is sufficient for muscle growth.

For the ketogenic diet, timing your carb intake around your workouts can be beneficial, especially if you believe your performance is affected. This strategy is known as a targeted keto diet, in which you consume your daily allowed carbs around your workouts to aid exercise performance.

Eat carbs after a workout to replenish muscle glycogen

To build muscle, it's important to eat enough protein and to replenish muscle glycogen. This is especially important after a workout, when your body is primed to shift into an anabolic state.

Glycogen is a fuel source stored in the muscles. During long bouts of aerobic exercise, the body predominantly uses muscle glycogen for fuel. Anaerobic exercise is also fuelled almost entirely by carbohydrates.

After a hard workout, your muscle glycogen will be depleted, and it's important to replenish it as quickly as possible. Consuming carbohydrates immediately after your workout will restock glycogen 75% faster than if you eat the same carbs two hours later.

If you're working out once a day, the timing of your carb intake is less important. However, if you're training twice a day, it's important to start the refuelling process immediately after the first workout.

To maximise muscle glycogen replenishment, it's important to consume a carbohydrate supplement as soon after exercise as possible. Consume carbohydrates frequently, such as every 30 minutes, and provide about 1.2 to 1.5 g of carbohydrate per kg of body weight per hour.

The efficiency of muscle glycogen storage can be increased significantly by adding protein to a carbohydrate supplement. A ratio of 4:1 carbohydrate to protein is ideal. This will also help to limit post-workout muscle damage and promote muscle protein accretion.

Eat carbs before a workout for better performance

Carbohydrates are one of the three primary macronutrients, along with protein and fats. They are the body's ideal fuel source for physical performance. When you eat carbs, your body breaks them down into glucose, which is the primary source of energy for your body's cells.

The best time to eat carbs is 2-3 hours before a workout. This ensures that your body has enough time to digest the carbs and that your muscles are fuelled with glycogen, which is the way the body processes and stores glucose.

If you are doing a high-intensity workout, your glycogen stores will be your muscles' main source of energy. For longer workouts, the degree to which carbs are used depends on several factors, including the intensity, type of training, and your overall diet.

If you are on a keto diet, you will need to restrict your carb intake to fewer than 50 grams per day. However, if you are struggling to complete your workouts, you could try a targeted keto approach, which involves consuming your daily allowed carbs around your workouts to aid exercise performance.

• Rolled oats
• Buckwheat
• Whole-wheat bread
• Lentils
• Beans
• Whole-wheat pasta
• Blueberries
• Raspberries
• Apples
• Potatoes
• Yams
• Bananas
• Crackers
• Rice cakes
• Dried fruit

In addition to carbs, it is also important to eat protein before a workout. Protein improves muscle protein synthesis and aids recovery. Aim to eat 20-30 grams of protein before a workout. Some protein-rich foods include:

• Salmon
• Chicken
• Turkey

By eating the right combination of carbs and protein before a workout, you will be able to improve your performance and enhance your muscle growth.

Eat carbs with protein after a workout to aid muscle repair

While the ketogenic diet is a very low-carb, high-fat diet, it is possible to build muscle while on keto. However, it may be more challenging without carbs, as they release insulin, an anabolic hormone that helps create conditions that drive muscle growth.

If you are engaging in resistance training, your body will rely significantly on carbs as a source of fuel, so a carb-rich pre-workout meal or snack may help you perform better in the gym. Additionally, eating carbs after a workout may slow the breakdown of protein that occurs post-workout, which may aid muscle growth. This strategy is known as a targeted ketogenic diet.

For optimal results, consume 25-50 grams of carbs 30-60 minutes before or immediately after your workout. For a smaller female, 25-30 grams of carbs is fine after exercise, whereas a larger male may require 50-60 grams.

It is worth noting that some studies indicate that eating protein on its own post-workout is just as effective at stimulating protein synthesis as consuming protein along with carbs. Therefore, while carbs can play an important role in muscle repair, consuming adequate amounts of protein is also essential.

Eat carbs at night to relax and fall asleep faster

Carbs are an essential part of a healthy diet. They are one of the three macronutrients that the body needs in large amounts. Carbohydrates provide the body with energy and help regulate blood sugar, insulin, cholesterol, and triglycerides. Eating carbs at night can help you relax and fall asleep faster.

How Carbs Affect Sleep

Eating carbs at night can help you fall asleep faster. Carbs regulate the hormones that help you sleep. They increase the protein tryptophan in your brain, which is a building block for serotonin and melatonin. Serotonin controls sleep, mood, and appetite, while melatonin promotes a regular sleep-wake cycle.

However, eating carbs at night may negatively affect sleep quality. A high-carb diet may lead to more REM sleep and less deep sleep. Deep sleep is important for the body and brain to relax and wake up feeling refreshed.

The Best Carbs to Eat Before Bed

• Whole grains: Brown rice, whole-wheat bread, and oatmeal. Refined grains like white rice and white bread may help you fall asleep faster but contain less fiber and natural vitamins.
• Fruits: Kiwis and cherries are particularly linked to better sleep.
• Dairy products: Milk and yogurt contain lactose, a natural sugar, and other important nutrients like calcium.
• Granola: Typically made with whole-grain oats, which provide fiber and important vitamins and minerals. Pair granola with yogurt or milk to prevent blood sugar spikes.
• Tortilla chips: Corn is a whole grain that provides fiber. Eat them with salsa for extra fiber and vitamin C.
• Beans: Contain protein and fiber, which help keep blood sugar levels stable.
• Breakfast cereals: Many are fortified with vitamins and minerals and provide fiber. Choose whole-grain cereals to reduce the glycemic load.

Tips for Eating Carbs at Night

When eating carbs at night, consider the following tips:

• Timing: Eat carbs around one to four hours before sleep, rather than immediately before bedtime.
• Pair with protein and fat: Eating carbs with protein and fat can reduce blood sugar spikes and promote satiety.
• Consider individual factors: Pay attention to how your body is impacted by different foods and other factors that could affect sleep, such as stress or screen time.

In conclusion, eating carbs at night can help you relax and fall asleep faster. However, it is important to choose the right types of carbs and consider the timing and pairing of your evening snacks to optimize sleep quality.

Eat carbs in the morning for optimal fat burning

Carbs are one of the three macronutrients, alongside fat and protein. They are your body's preferred source of fuel and provide 4 calories per gram.

There are two main types of carbs: simple and complex. Simple carbs contain one or two sugar molecules and are found in foods like sugar, fruits, fruit juice, honey, and milk. Complex carbs, on the other hand, have three or more sugar molecules and are found in foods like oats, brown rice, quinoa, and sweet potatoes. Complex carbs are generally considered healthier as they pack more nutrients and fiber and take longer to digest.

When it comes to fat loss, the best time to eat carbs is a subject of debate. While some studies suggest that eating carbs in the morning can help with fat burning and weight loss, others indicate that the timing of carb intake may be less important than the total amount of carbs consumed.

However, one recent study found that the body is better at burning carbs in the morning and fat in the evening. This suggests that eating carbs earlier in the day may be optimal for fat burning. Additionally, it is generally recommended to choose complex carbs like oats and quinoa over refined carbs like white bread and pastries, as they are more filling and provide more nutrients.

For those following a ketogenic diet, which is a very low-carb, high-fat, moderate-protein diet, carb timing may not have a significant impact on weight loss. However, if you are active, timing your carb intake around your workouts may improve your performance. This is known as a targeted ketogenic diet (TKD).

In conclusion, while the evidence is mixed, eating carbs in the morning may be beneficial for optimal fat burning. This is especially true when combined with a balanced diet that includes complex carbs and an appropriate total carb intake. For those on a ketogenic diet, carb timing may be less crucial for weight loss, but it can still be a useful tool for improving athletic performance and addressing issues like insomnia.

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