Video

Transcript

let’s talk about the pros and cons of

carbo loading

before a sporting event so a lot of

athletes are doing this especially for

endurance type sports that involve over

90 minutes and so they might carbo-load

one to four days before this event using

all sorts of carbs like sugar

these gels that many times have

maltodextrin and dextrin which is a

synthetic sugar

cliff bars or i think they have like

these cliff gel packs energy bars so the

goal is to

beef up the glycogen reserve in the

muscle and the liver now glycogen is

stored glucose molecules and so the way

that it works is that the glycogen

stored in your muscle actually provides

the muscle with glucose and glycogen

that is stored in the liver provides the

blood with glucose as well as the brain

and there’s a big difference between the

capacity you can store glucose in the

liver versus the muscle

in the liver it’s only like 100 grams

and the muscle it’s 500 grams and so the

reason why people doing this is just to

go longer without fatigue but if you

look at the type of fuel that they’re

running on which is glucose because

they’re not fat adapted there’s a pretty

big limited capacity

because when you’re talking about

glycogen stored sugar

it’s only like maybe

17 100 calories of stored glucose maybe

up to 19

uh maybe 2 000 calories at the very most

of store glucose so that would provide

energy

roughly about 90 to 120 minutes at the

most whereas if you were fat adapted

it’s virtually unlimited as far as the

amount of calories that you can use as

energy even someone that is not

overweight has about a hundred thousand

calories of stored energy as their fat

versus like 1700

calories so there’s a huge difference

and so more and more athletes are

becoming fat adapted because they’re

finding

it gives them the unfair advantage

because their ability to tap into this

reserve that they didn’t have when they

weren’t fat adapted so one disadvantage

of carbo loading is limited capacity

number two you eventually hit the wall

that’s that’s called bunk where you run

out of sugar and now you’re hypoglycemic

and so you feel weak you feel exhausted

mentally and physically and this forces

you to

drink and eat sugar

during the exercise spout but i remember

when i was in my 20s when i was doing a

lot of sugar i was exercising i would

hit that wall and my legs literally

would not move so i know what that feels

like so i would just have some more

sugar and keep going all right so number

one limited capacity two you hit the

wall

three there’s a lot of gas bloating

abdominal pain when you do this carbo

loading because you’re having excessive

amount of fermentation and so they’re

just going to go to town and you’re

going to start getting excess

fermentation in your gut all right next

one is

diarrhea that’s one of the side effects

now what is the problem with diarrhea

well

it’s a big problem because of

dehydration you’re going to lose your

fluids and electrolytes including

potassium magnesium calcium as well as

sodium so it’s very very dangerous to do

any type of sporting event after you

have diarrhea because these electrolytes

feed your heart and so if you’re going

to do some type of endurance exercise

with

maybe subclinical amounts of

key electrolytes

you’re going to be at risk all right

number five

fluid retention

when you carbon load you hold water for

every one molecule of glucose you hold

between three to four molecules of water

so potentially you’re going to be

holding on to about two and a half

kilograms or 5.5 pounds of actual water

on your body all right and then you have

number six

blood pressure so when you’re doing

carbs you’re retaining sodium and you’re

retaining fluid and your blood pressure

potentially could go up now that can

also be because of another thing i’m

going to talk about when you consume

that much refined carb as sugar you’re

going to deplete potassium

magnesium and other electrolytes so the

imbalance of sodium retention versus

potassium deficiency can definitely set

you up for higher blood pressure all

right number seven

and this is one of the things that i

want to mention as far as a a plus point

or a positive thing or a

pro as far as

elite athletes elite athletes have three

times the insulin sensitivity than

non-athletes and i’m talking about elite

athletes apparently they don’t seem to

get the severity of insulin resistance

and so if you’re going to consume all

this sugar right you’re going to raise

insulin one big danger of that is

insulin resistance so apparently being a

elite athlete counters this insulin

resistance so that would be one benefit

and so far i’m only finding this one

benefit so exercise does counter insulin

resistance and insulin resistance is

really part of a pre-diabetic condition

and the study that i’m quoting

really has only to do with elite

athletes not someone that is less than

that or just exercising maybe on a

regular basis okay and they’re doing

carbo-loading i’m talking about elite

athletes all right number eight

inflammation and leaky gut all that

sugar is very oxidating it can affect

the eyes the heart the kidneys the

nerves and it can keep your body in a

state of

inflammation so

one thing we don’t want when we’re

competing is more joint inflammation

or muscle inflammation all right and

number nine and this is something that’s

not very known

when you consume

refined carbohydrates as carbo-loading

you’re going to deplete a lot of

potassium

b1

magnesium

and even calcium and these minerals and

vitamins act as antioxidants to counter

uh some of the complications that occur

when your blood sugar goes higher and

the more carbs that you need the more b1

you need and there’s a lot of symptoms

that go along

a b1 deficiency one would be a buildup

of lactic acid okay one thing you don’t

want with exercise is excessive amount

of lactic acid which is kind of a

byproduct of glucose metabolism so when

you’re exercising a lot using a lot of

energy and a lot of carbo-loading

without that b1

there’s a whole series of things that

can happen

one lactic acidosis two neuritis nerve

pain three a lot of cognitive problems

especially with stress and anxiety and

so if someone was going to be

carbo-loading they should be also b1

loading as well as well as potassium

loading magnesium loading and having

some calcium as well not that i

recommend carbo-loading but if you’re

going to do it you better make sure you

take these other factors now potassium

is really important in regulating the

heartbeat it’s important in generating

energy and so is magnesium magnesium is

necessary to make atp and so without

these electrolytes you’re just not going

to have the efficiency to make the

quantity of energy that you really need

when competing and so i’m not even

talking about just supplying the heart

with electrolytes i’m talking about

making energy in general so based on all

these points i really don’t think

carbo-loading

is going to be worth that one little

benefit of improving insulin resistance

and on that note i think the best next

video for you to watch is my video on

vitamin b1 check it out it’s actually

quite interesting

you