WEBVTT 1 00:00:01.185 --> 00:00:03.325 Our third mistake or red flag is 2 00:00:03.345 --> 00:00:07.125 how we're pairing the training with the nutrition. 3 00:00:08.195 --> 00:00:09.205 Some types of training 4 00:00:09.265 --> 00:00:12.205 or training setups, programs, stimuli, whatever you like 5 00:00:12.205 --> 00:00:14.485 to call them, have different levels 6 00:00:14.665 --> 00:00:16.325 of demand for different nutrients. 7 00:00:16.325 --> 00:00:19.125 The most common one you'll see is trying 8 00:00:19.125 --> 00:00:21.405 to have someone do very metabolic training. 9 00:00:21.505 --> 00:00:24.765 So very short rest periods, high reps, uh, lots 10 00:00:24.765 --> 00:00:26.525 of super sets, very dense training 11 00:00:27.075 --> 00:00:29.485 with too little carbohydrates. 12 00:00:29.975 --> 00:00:32.925 Those types of training programs demand a lot of glucose 13 00:00:32.925 --> 00:00:35.765 during that session to be able to perform and recover. 14 00:00:36.705 --> 00:00:39.485 And if we're not supplying that, it can lead 15 00:00:39.485 --> 00:00:40.725 to some detrimental things, 16 00:00:40.725 --> 00:00:43.685 or at least then some negative side effects such as 17 00:00:43.685 --> 00:00:45.205 that inflammation that we've touched on. 18 00:00:45.795 --> 00:00:48.765 Excessive soreness, decreased sleep quality 19 00:00:49.185 --> 00:00:50.325 and performance decline. 20 00:00:50.325 --> 00:00:52.445 If our performance is declining, we're getting less out 21 00:00:52.445 --> 00:00:54.125 of the workout, we're getting less stimulus. 22 00:00:54.125 --> 00:00:56.885 That is helping us not only retain that muscle tissue, 23 00:00:57.625 --> 00:00:59.485 but get the metabolic adaptations 24 00:00:59.485 --> 00:01:01.565 that we want from the training itself. 25 00:01:02.585 --> 00:01:05.965 The trick is there's no absolute amount of carbs to go by 26 00:01:06.105 --> 00:01:08.925 as it depends on that person's metabolic flexibility, 27 00:01:09.345 --> 00:01:12.245 the volume of the training in addition to the actual 28 00:01:12.925 --> 00:01:14.565 specific stimulus itself. 29 00:01:15.145 --> 00:01:17.325 So this is one of those things that we kind of gauge 30 00:01:17.345 --> 00:01:21.445 or figure out during that prep work period before jumping in 31 00:01:21.445 --> 00:01:22.605 and writing these programs. 32 00:01:23.825 --> 00:01:25.365 The last two, the sleep quality 33 00:01:25.365 --> 00:01:29.525 and performance could also just be from poor programming 34 00:01:29.545 --> 00:01:32.085 itself, not necessarily mismatched nutrition. 35 00:01:32.505 --> 00:01:35.005 Uh, but we get into that in great detail in the assessment 36 00:01:35.065 --> 00:01:36.245 and optimization course. 37 00:01:36.265 --> 00:01:39.005 We teach the exact signs for each type of program 38 00:01:39.625 --> 00:01:41.205 and whether to adjust nutrition 39 00:01:41.305 --> 00:01:42.885 or training as well as how 40 00:01:42.885 --> 00:01:45.005 to adjust them based on the data 41 00:01:45.055 --> 00:01:46.125 we're getting from the client. 42 00:01:46.865 --> 00:01:49.365 So from you going through this transformation process, 43 00:01:49.905 --> 00:01:51.365 the things you want to be looking out 44 00:01:51.365 --> 00:01:53.325 for is if someone's having you do, you know, 45 00:01:53.335 --> 00:01:56.405 super high reps, short rest periods, tons of super sets, 46 00:01:56.945 --> 00:01:58.805 and you're on very, very little carbs. 47 00:01:58.805 --> 00:02:00.045 Maybe not zero carbs, 48 00:02:00.545 --> 00:02:03.485 but a relatively low amount for, let's, 49 00:02:03.575 --> 00:02:04.765 let's put it in the ballpark. 50 00:02:04.765 --> 00:02:08.245 If you're getting under a hundred, that's probably low 51 00:02:08.345 --> 00:02:09.805 for your average person. 52 00:02:09.865 --> 00:02:11.805 Now, if you're a smaller person, you can get away with less. 53 00:02:12.225 --> 00:02:13.245 If you're a larger person, 54 00:02:13.245 --> 00:02:14.965 especially the more muscle mass you have, 55 00:02:15.225 --> 00:02:16.325 you're probably gonna need a 56 00:02:16.325 --> 00:02:17.405 little bit higher carbs than that. 57 00:02:18.585 --> 00:02:20.845 But this is one of the most popular things you'll see in 58 00:02:20.845 --> 00:02:24.045 transformation programs is, oh, we gotta do metabolic stuff 59 00:02:24.265 --> 00:02:26.205 and then we gotta cut calories and cut carbs. 60 00:02:26.825 --> 00:02:30.485 You have to be careful or it can kind of backfire on you. 61 00:02:30.705 --> 00:02:33.085 And then you'll get that inflammation blow water retention, 62 00:02:33.085 --> 00:02:37.205 which might be misinterpreted as, oh, we're not losing fat 63 00:02:37.405 --> 00:02:38.965 'cause our weight and our measurements are the same. 64 00:02:39.975 --> 00:02:41.725 Let's drop calories more when exact. 65 00:02:41.725 --> 00:02:43.925 That's actually the opposite of what you would want to do. 66 00:02:44.385 --> 00:02:47.005 You might actually want to bring those carbohydrates up a 67 00:02:47.005 --> 00:02:49.805 little bit and maybe alter the training itself. 68 00:02:50.145 --> 00:02:52.405 So if this is more of something for you to look out for 69 00:02:52.425 --> 00:02:54.045 as a kind of red flag 70 00:02:54.345 --> 00:02:56.765 or an interview question, uh, if you're looking 71 00:02:56.825 --> 00:02:58.765 for a prospective coach, here's 72 00:02:58.765 --> 00:03:00.445 Just kind of a general overview of 73 00:03:00.705 --> 00:03:02.725 how these different training factors are going 74 00:03:02.725 --> 00:03:04.885 to influence the carbohydrate demand. 75 00:03:05.345 --> 00:03:08.005 The more volume or more sets you're doing, more carbs 76 00:03:08.385 --> 00:03:09.925 as you start dropping the rest periods 77 00:03:09.925 --> 00:03:12.445 or increasing the density of work, work 78 00:03:12.445 --> 00:03:15.005 to ReSTOR ratio, probably gonna need a little more carbs. 79 00:03:15.465 --> 00:03:19.005 If your average effort is going up, you're going 80 00:03:19.005 --> 00:03:20.005 to need more carbs. 81 00:03:20.265 --> 00:03:23.165 If you have a coach that is not prescribing your effort 82 00:03:23.265 --> 00:03:26.445 or estimated target effort for each set, run away 83 00:03:27.125 --> 00:03:29.725 if your frequency of training is going up. 84 00:03:29.785 --> 00:03:32.325 So if you're training, you know, the same muscle group two 85 00:03:32.385 --> 00:03:33.525 or even three times a week, 86 00:03:33.905 --> 00:03:36.685 you're gonna need a little bit more carbohydrates. 87 00:03:36.985 --> 00:03:38.645 And more specifically, you're going to want 88 00:03:38.645 --> 00:03:41.085 to time those carbohydrates, not just 89 00:03:41.085 --> 00:03:44.525 because of the, you know, magic training window, 90 00:03:45.125 --> 00:03:48.845 training window, but when we do these training programs, 91 00:03:49.135 --> 00:03:52.045 there is a window where your glycogen synthesis, 92 00:03:52.045 --> 00:03:53.525 your ability to take up those carbs 93 00:03:53.525 --> 00:03:55.205 and put them specifically 94 00:03:55.225 --> 00:03:57.885 or target them towards the muscles you just 95 00:03:57.885 --> 00:03:59.725 trained, that is a thing. 96 00:04:00.065 --> 00:04:02.445 It does exist for a very short period of time. 97 00:04:02.905 --> 00:04:04.725 And then that slowly declines. 98 00:04:05.265 --> 00:04:07.845 So, you know, if you were training something once a week, 99 00:04:08.745 --> 00:04:10.645 you might not even need to worry about that window 100 00:04:10.645 --> 00:04:12.765 because over the course of the week, you would eventually 101 00:04:13.325 --> 00:04:15.405 re-synthesize or bring back all of 102 00:04:15.405 --> 00:04:16.645 that glycogen into the tissue. 103 00:04:17.145 --> 00:04:20.765 The more frequently you are training, the more important 104 00:04:20.765 --> 00:04:23.285 that becomes, because we want that glycogen back as fast 105 00:04:23.345 --> 00:04:25.125 as possible to make sure it is full 106 00:04:25.225 --> 00:04:27.525 so we can perform again in our next session. 107 00:04:28.665 --> 00:04:28.885 And.