In this video you’ll learn about low carbs vs high carbs diets from a special guest, a well-known master in the nutrition world Alan Aragon.
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Alan is a nutrition researcher and educator with over 20 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras.
He writes a monthly research review (AARR) which provides cutting-edge theoretical and practical information in the fields of exercise and nutrition science. Alan’s work has been published in popular magazines as well as the peer-reviewed scientific literature.
He co-authored Nutrient Timing Revisited (https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5), the most-viewed article in the history of the Journal of the International Society of Sports Nutrition. Alan maintains a private practice designing programs for recreational, Olympic, and professional athletes.
Key points from the video:
– Carbohydrate intake will greatly depend on what type of sporting activities you’re involved in. Activities that involve high intensity elements, near maximal efforts and a lot of anaerobic type of work will have a higher demand for carbohydrate. Carbohydrate produces more ATP per unit of time than dietary fat.
– Athletes such as sprinters, team sports, boxing, MMA etc.. have either constant and/or intermittent high intensity bouts within their activity so these athletes benefit from providing a sufficient amount of carbohydrate.
– Carbohydrate deprivation isn’t a good idea if you’re doing a lot of activity.
– Because carbs aren’t essential for survival a lot of people get confused about the use of carbohydrate in the body. There’s a clear distinction between essential for survival and optimizing your diet for high intensity activity.
– The current evidence is not in favor of “under-carbing” or certainly going to close to Ketogenic or Ketogenic levels of carbohydrate.
– For body-composition / weight loss the research comparing low carb vs high carb typically tends to show superiority of low carb dieting for a simple goal such as weight loss. The reason for that is because that evidence to date almost always fails to match calorie and protein intake. Even the controlled studies that matched calories didn’t match protein, which of course makes a huge difference as when people cut out carbs they typically eat more protein.
– Once you optimize protein intake and match it between conditions for the goal of fat loss the proportion of carbohydrate and fat makes no meaningful difference.
– The only time the carb – fat ratio does make a difference is if you look at training demands and when you factor in athletic performance then it makes a difference. And a higher carbohydrate intake has been shown to be more beneficial.
– So essentially setup your calories. Then setup your protein in the range of 1.2g per kg to 2.0g per kg of BW. There’s some research indicating even higher than that. If you’re overweight it’s probably a good idea to base your protein intake on FFM which based on a recent review by Eric Helms comes at 2.3 – 3.1 grams of protein per kg of Lean Body Mass. And this is in a hypo caloric / dieting condition.
– When it comes to general diet setup some people will adhere to a calorie deficit better through a low carb diet while others will stay in a calorie deficit easier with a higher carbohydrate intake. It doesn’t take a long time to see what works best for you.
– It’s recommended to test and find out which approach works for you. Give each approach (low carb/high carb) about 1 month.
– Setting up the diet according to your food preferences can be the key factor for long-term adherence.
Talk soon, Mario
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