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What is the role of a carb up day in a low carb, ketogenic diet?
Also, when should they be used?
Thanks
Also, when should they be used?
Thanks
Carb up and Ketosis
- Thread starter ProteinFiend
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Ceebs
New member
The role of the carb-up is to:
* replenish glycogen
* give a temporary boost to leptin and the thyroid
* mentally give you a break from not eating carbs
Most people use a 24 hour carb-up once a week. If one is prone to spillover (in other words, gaining fat from eating too many carbs), one should limit either or both the length and frequency of their carb-ups. Plug "carb-up" or "refeed" into the search engine, limit it to this board, and see what you come up with...
* replenish glycogen
* give a temporary boost to leptin and the thyroid
* mentally give you a break from not eating carbs
Most people use a 24 hour carb-up once a week. If one is prone to spillover (in other words, gaining fat from eating too many carbs), one should limit either or both the length and frequency of their carb-ups. Plug "carb-up" or "refeed" into the search engine, limit it to this board, and see what you come up with...
ProteinFiend
New member
timing
Would it be preferable to have the carb up day on lifting days, before lifting days, or after lifting days? I would think on lifting days because it would let me grow better and I wouln't get fat from un-metabolized carbs....
Thanks
Would it be preferable to have the carb up day on lifting days, before lifting days, or after lifting days? I would think on lifting days because it would let me grow better and I wouln't get fat from un-metabolized carbs....
Thanks
Ceebs
New member
You'll probably get differing opinions on this. 
What works best for my body is to have the carb-up on lifting day, after lifting until I'm sure my glycogen stores are depleted, when insulin sensitivity is highest. And like you said, there's less of a chance of spillover, and greater potential for repair due to the favorable high insulin sensitivity/low muscle glycogen environment. Some people like to begin carbing up immediately BEFORE lifting, on the other hand, to improve their workout. I found that doing this just made me queasy. Can't push weights around when I feel like I'm going to throw up, dig?
Do you take ALA or r-ALA? They'll increase glycogen storage and improve insulin sensitivity further. I can't imagine a carb-up without them.
What works best for my body is to have the carb-up on lifting day, after lifting until I'm sure my glycogen stores are depleted, when insulin sensitivity is highest. And like you said, there's less of a chance of spillover, and greater potential for repair due to the favorable high insulin sensitivity/low muscle glycogen environment. Some people like to begin carbing up immediately BEFORE lifting, on the other hand, to improve their workout. I found that doing this just made me queasy. Can't push weights around when I feel like I'm going to throw up, dig?
Do you take ALA or r-ALA? They'll increase glycogen storage and improve insulin sensitivity further. I can't imagine a carb-up without them.
ProteinFiend
New member
Thanks for the info...
I do have lots of bottles of ALA and R-ALA, which I take now with creatine and meals with any carbs. (even sauces, or shakes)
Taking creatine on the carb up day would be smart correct? and since im trying to cut while preserving muscle, would taking EC and Yohimburn on the keto days help my cause? (im trying to get rid of fatty deposits ie: lower pecs, lower abs, love handles...)
I do have lots of bottles of ALA and R-ALA, which I take now with creatine and meals with any carbs. (even sauces, or shakes)
Taking creatine on the carb up day would be smart correct? and since im trying to cut while preserving muscle, would taking EC and Yohimburn on the keto days help my cause? (im trying to get rid of fatty deposits ie: lower pecs, lower abs, love handles...)
