Low carb eating and muscle healing process

low carb diets are not optimum for heavy training since it will take longer to restore muscle glycogen. You might want to make sure you are taking in an adequate amont of carbs post workout.

jb

ok i will see into eating up some carbs before workouts. Hopefully this will still keep me in ketosis.. what do you reccomend?

Posted by: r_dsn

ok i will see into eating up some carbs before workouts. Hopefully this will still keep me in ketosis.. what do you reccomend?

It's more important to take in high glycemic carbs postworkout. You can lose BF without being in ketosis. Ketogenic diets suck when you're training heavy.

When your into training heavy you need BOTH pre-training and post training carbs and protein. Make a double carb/protein shake drink half before training, maybe 45mins to hour before and the rest afterward. Watch your lifts increase dramatically.

ok thanks. I WILL! ....i dont see other then that what the harm in keto diet is when training heavy..i know it may limit growth a little..but this is only for a little while longer 2 more weeks..then slowly bringing back carbs..

You are not suposed to train when in ketosis. U will loose muscle!

Do a CKD diet insted.. Do a carb-up once a week and train the two following days. 6 days with no carbs and 1 with 400-700 carbs.

look into the SC diet program. i rep this diet alot because it helped me keep my size. i didn't do the training part of it but the diet part worked awesome for me. i just really liked it better than i do 3 on 1 off or any other type of carb cycling.

i'd love to see more info about you before answering out of my ass! lol... anyway, i don't know how much protein you are ingesting daily, nor do i know the extent of your heavy cycle (volume, frequency, etc). but i can give one piece of advice blindly, and even though it might sound rather remedial, it's more important than most people think. drink more WATER!

here's what i'd try: drink 0.6 ounces of pure water per pound of bodyweight. only include water you drink at least 15 minutes before a meal, at least an hour after a meal, and in the absense of supplements or additives (ie, lemon, teas, extracts, etc)... only pure water counts. soreness = inflamation = fire... and water "puts out" fire. while the water extracted from foods and other liquids will hydrate "inside" your cells, only pure water that requires no filtering by the liver will go straight to extacellular tissues (connective tissue, etc).

i'd love to give more specific diet advice, but i really don't know anything about your diet except that it's low carb. also, i don't know if your recovery modalities are appropriate for your current training cycle.

Posted by: eiv

You are not suposed to train when in ketosis. U will loose muscle!

Do a CKD diet insted.. Do a carb-up once a week and train the two following days. 6 days with no carbs and 1 with 400-700 carbs.

1 day is too little to gain muscle.
it can be helpfull on diet to "reset" metabolism but he wants to put on muscle.

r_dsn, IMHO, if u want to stay low on carbs while bulking, u could try something like the ud 2.0 (bulking cycle)

Posted by: liftsiron

When your into training heavy you need BOTH pre-training and post training carbs and protein. Make a double carb/protein shake drink half before training, maybe 45mins to hour before and the rest afterward. Watch your lifts increase dramatically.

Two hours before is better because insulin and catecholamines opposite effects. So when you start your training, it's better if your insulin level is low.
During training, after about 30 minutes, if you need/want you can take a CHO/AA drink because after the release of catecholamines, insulin will not rise.

Posted by: Black Baccara

after the release of catecholamines, insulin will not rise.

can you show me a reference about this statement.
I know catecholamines reduce glut-4 translocation and increase glut-1's.
so, after catecholamines release, insulin release should be even higher.

catecholamines suppress insulin secretion by binding to inhibitory alpha receptors ( Lee, 1997, Sieg et al., 2004, Sharp, 1996, Debuyser, 1991, Nilsson et al, 1988 )

thanks

but I can't repleace that researches.
can u link the articles, please?

You can find this sort of knowledge in school physiology books.
Here I quote from studies :

Interaction between epinephrine, prostaglandin E, and met-enkephalin in the regulation of insulin release in man.
Giugliano D, Ceriello A, Quatraro A, Paolisso G, Varano R, D'Onofrio F.
Prostaglandin E (PGE), epinephrine and metenkephalin are three endogenous substances normally present in the endocrine pancreas which have been reported to inhibit glucose-induced insulin secretion in normal humans.

Signals for insulin secretion.
McIntyre N.
Conversely, the hyperglycaemia which accompanies sympathetic overactivity is accompanied by reduced plasma insulin levels because adrenaline inhibits pancreatic insulin by an alpha-adrenergic mechanism.