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velonaut t1_j13ww7t wrote

Reply to comment by [deleted] in How and why do diet and lifestyle changes reverse insulin resistance? by derpderp3200

No, in order to gain muscle, engage in muscle-strengthing activities (i.e. resistance training) and consume adequate protein. Unless you have type I diabetes, you're not going to need to worry about your blood sugar during exercise.

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PigeonMaster2000 t1_j14azd0 wrote

I wanted to know about blood sugar effect on muscle growth directly, not fitness tips. Blood sugar is indirectly essential thing for working out

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andanother12345 t1_j14f4wb wrote

You asked about spiking blood sugar while training. A normal person with normal activity level can build muscle on a zero carb diet. Muscle protein synthesis drives muscle growth. Glycogen from carbs only serve as an energy source.

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PigeonMaster2000 t1_j15aztl wrote

Yes, so it's indirectly linked since you need energy and fuel to have succesfull and beneficial workouts.

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andanother12345 t1_j15kpyh wrote

Fats, protein, and carbohydrates are all energy. There's no link requiring dietary carbohydrates to be THE energy source for a successful workout or building muscle. In the absence of dietary carbs your body will synthesize glucose as needed and convert fat to ketones. There are essential amino acids and essential fatty acids. There are no essential carbohydrates.

If you're the average person doing reps in a gym you'll build about the same amount of muscle regardless of carb intake assuming total calories, protein, and training routine are equal. There are freely available studies on this if you want greater detail.

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PigeonMaster2000 t1_j15oxky wrote

We're talking of the same thing from such different point of views it feels like we're debating here. You speak of human digestion from factual medical standpoint and I speak of optimazing energy levels for working out.

It's true that fats and protein are sources of energy, but the process of protein and fats breaking down is so long you can't get this fast and easy energy needed for heavy lifting with them. Also sufficient amount of calories, healthy diet nutrient-wise and not feel like throwing up from practical point of view without carbs is pretty hard. I'm also considering what type of diet is easy to follow here because bulking and lifting requires so so much calories

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andanother12345 t1_j15xnh8 wrote

I'm talking about requirements for the average person building muscle. It sounds like you're talking about workout intensity for a specific goal or sport. High intensity sports and higher rep weight lifting favor the fast glycolytic energy system. Low rep powerlifting and strength training favor the ATP-PC energy system, and endurance sports favor the oxidative system.

If you're playing a high intensity team sport or lifting in the higher rep ranges then supplying carbs for the glycolytic system is good for overall performance.

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PigeonMaster2000 t1_j164q84 wrote

Yes, I was talking of more extreme cases, which I should've said from the get go.

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maggmaster t1_j14gng8 wrote

Its not really. I fast for 20 hours a day and still work out for a couple hours.

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PigeonMaster2000 t1_j15am4z wrote

For losing weight, sure makes sense, I have no idea. For seriously bulking up and getting stronger you have to time your meals and keep blood sugar up during workouts so you can lift more weights and feel energetic.

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velonaut t1_j1719ps wrote

No, you don't, for the same reason that you don't need to be continuously refuelling your car during a mere 10 mile drive. Your body's fuel tank (glycogen) has more than enough storage to provide all the glucose needed to get through a workout.

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PigeonMaster2000 t1_j17qbof wrote

Well yes of course, if you weigh 65kg and follow some main-gain program. It's possible to workout that way, but you will look like 90% of people who work out; normal. I'm talking of maximizing efficiency and strength here.

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velonaut t1_j18ic3k wrote

No. No one following any kind of strength training program needs to consume carbs mid-workout, unless they have type I diabetes (and therefore have no glucagon response and so their liver doesn't pump out glucose like it would in anyone else).

If you want to maximize efficiency and strength, spend your gym time lifting, rather than wasting time gulping down pure honey. (Not to mention that if you carry the belief that you need carbohydrates mid-workout, it's going to adversely affect your performance on workout where you forget to bring them, since you've created a psychological dependency on them that will give you a nocebo effect any time you don't have them. Whereas anyone else would be fine without them.)

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