Our third mistake or red flag is
how we're pairing the training with the nutrition.
Some types of training
or training setups, programs, stimuli, whatever you like
to call them, have different levels
of demand for different nutrients.
The most common one you'll see is trying
to have someone do very metabolic training.
So very short rest periods, high reps, uh, lots
of super sets, very dense training
with too little carbohydrates.
Those types of training programs demand a lot of glucose
during that session to be able to perform and recover.
And if we're not supplying that, it can lead
to some detrimental things,
or at least then some negative side effects such as
that inflammation that we've touched on.
Excessive soreness, decreased sleep quality
and performance decline.
If our performance is declining, we're getting less out
of the workout, we're getting less stimulus.
That is helping us not only retain that muscle tissue,
but get the metabolic adaptations
that we want from the training itself.
The trick is there's no absolute amount of carbs to go by
as it depends on that person's metabolic flexibility,
the volume of the training in addition to the actual
specific stimulus itself.
So this is one of those things that we kind of gauge
or figure out during that prep work period before jumping in
and writing these programs.
The last two, the sleep quality
and performance could also just be from poor programming
itself, not necessarily mismatched nutrition.
Uh, but we get into that in great detail in the assessment
and optimization course.
We teach the exact signs for each type of program
and whether to adjust nutrition
or training as well as how
to adjust them based on the data
we're getting from the client.
So from you going through this transformation process,
the things you want to be looking out
for is if someone's having you do, you know,
super high reps, short rest periods, tons of super sets,
and you're on very, very little carbs.
Maybe not zero carbs,
but a relatively low amount for, let's,
let's put it in the ballpark.
If you're getting under a hundred, that's probably low
for your average person.
Now, if you're a smaller person, you can get away with less.
If you're a larger person,
especially the more muscle mass you have,
you're probably gonna need a
little bit higher carbs than that.
But this is one of the most popular things you'll see in
transformation programs is, oh, we gotta do metabolic stuff
and then we gotta cut calories and cut carbs.
You have to be careful or it can kind of backfire on you.
And then you'll get that inflammation blow water retention,
which might be misinterpreted as, oh, we're not losing fat
'cause our weight and our measurements are the same.
Let's drop calories more when exact.
That's actually the opposite of what you would want to do.
You might actually want to bring those carbohydrates up a
little bit and maybe alter the training itself.
So if this is more of something for you to look out for
as a kind of red flag
or an interview question, uh, if you're looking
for a prospective coach, here's
Just kind of a general overview of
how these different training factors are going
to influence the carbohydrate demand.
The more volume or more sets you're doing, more carbs
as you start dropping the rest periods
or increasing the density of work, work
to ReSTOR ratio, probably gonna need a little more carbs.
If your average effort is going up, you're going
to need more carbs.
If you have a coach that is not prescribing your effort
or estimated target effort for each set, run away
if your frequency of training is going up.
So if you're training, you know, the same muscle group two
or even three times a week,
you're gonna need a little bit more carbohydrates.
And more specifically, you're going to want
to time those carbohydrates, not just
because of the, you know, magic training window,
training window, but when we do these training programs,
there is a window where your glycogen synthesis,
your ability to take up those carbs
and put them specifically
or target them towards the muscles you just
trained, that is a thing.
It does exist for a very short period of time.
And then that slowly declines.
So, you know, if you were training something once a week,
you might not even need to worry about that window
because over the course of the week, you would eventually
re-synthesize or bring back all of
that glycogen into the tissue.
The more frequently you are training, the more important
that becomes, because we want that glycogen back as fast
as possible to make sure it is full
so we can perform again in our next session.
And.