'Smart Carbs VS Keto for Exercise Performance w/ Danny Lennon'

01:12:35 Mar 29, 2023 1 3

'Science says eating just one meal per day can improve your health.  Learn more at https://highintensityhealth.com/OMAD  -----  Danny Lennon, MS and I discuss the latest science re: macronutrients for sports and performance---and how we can use \'smart carbs\' to keep body fat low and performance high.   (Note: this is not anti-keto at all, we\'re just reviewing the science available in the field.)   ➢ Connect with Danny: https://sigmanutrition.com  ➢ Listen in iTunes: https://itunes.apple.com/us/podcast/high-intensity-health-radio-with-mike-mutzel/id910048041?mt=2#episodeGuid=4b0c81be6a17846bab9f5735398f895f  ➢ Register for our July MasterClass: http://bit.ly/2sMlzau   Episode is Sponsored by:   ➢ XYMOGEN\'s TestoPlex Plus: http://bit.ly/testoplex *new testosterone boosting formula  ➢ Seeking Health\'s Creatine: http://amzn.to/2ukk9IA  -----------------------------------------Lets Connect--------------------------------------  ➢ Instagram https://www.instagram.com/metabolic_mike  ➢ Facebook https://www.facebook.com/MikeMutzelMS  ➢ Listen iTunes: http://highintensityhealth.com/itunes   --------------------------------------Key Takeaways----------------------------------   02:16 Macronutrients for Sport: Athletes tend to focus on macros or a focus on food quality. At high levels of sport, there are certain rules that apply to fuel that sport to optimal performance.  04:27 Symptoms of Under-Fueling:  07:02 Lifestyle Impacts upon Performance: Nutrition is only one piece of the puzzle.  08:43 Sleep Quality/Duration:  10:14 Facilitating Sleep Hygiene  14:40 The Holistic Approach to Sports Nutrition:  18:24 Post Workout Carbohydrates: Dextrose after a workout is applicable for athletes who are doing workout sessions with less than 24 hours between. The rest of us can eat real food to consume enough total carbohydrate in the 24 to 36 hour window.  21:30 Post Workout Insulin Dependent Glucose Uptake: 23:09 Physical Activity is Not Just a Calorie Burn:  32:22 Carbs and Keto:  34:20 Carbs and Weight Loss:  36:59 Athletes Needing a Higher Carb Diet:  40:01 Ketogenic/Low Carb Diets in Sports:  43:14 Smart Carbs: It isn’t high carb or low carb. It’s smart carb. Generally, we match carbohydrate intake to energy expenditure.  49:30 Emphasizing Hypertrophy with Nutrition: Your training program needs to provide a sufficient stimulus, be well designed, have adequate volume for you to grow and have some sort of progressive overload. 59:32 Danny’s Favorite Exercise: Squatting is a movement that is physically and mentally challenging. It can teach you things about life. The squat is nuanced and requires a great deal of technique. 01:02:13 Danny’s Favorite Herb, Nutrient or Botanical:  01:03:46 Danny’s Morning Routine:  01:05:44 Danny’s Elevator Speech:' 

Tags: protein , keto , ketosis , Low-carb , Muscle Protein Synthesis , low-carb high-fat

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