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No problem. Okay, but just realize that it might be messing with your sleep. Try as low light at possible two hours before bed. No I have not heard Kiefer talk about pre or intra workout carbs (I suppose you mean?) during hiit But, I don't think you need to worry about it. Just backload the carbs.
Thanks!Unfortunatly, i can't really get a good 2hours free of computer, light...in the evening.But i always try to have 30 minutes of relaxation before bedtime (stretching, diaphragm work...)
Get some amber lens glasses and wear them for a couple hours before bed. They'll block some of the blue light. I sometimes notice a benefit from them.Also, to go with your stretching and diaphragm, that would be a good time to foam roll/lacross ball roll. The massage from that stimulates the parasympathetic nervous system to help you wind down. (Random side note: Precisely a good reason to not go crazy with the rolling out before a workout)
Blood sugar dropping it could be. Serotonin/melatonin it most certainly is not. Ice Cream is a great choice for the last backloading meal because a. it has some fat to help ease the transition from burning glucose to fat burning. b. it has relatively "low glycemic" sugars that will help fill liver and again allow for the ease of transition. The Adrenaline/Cortisol response to low blood sugar/running out of liver glycogen is one major reason for disturbed and unrestful sleep.
Blood sugar dropping it could be. Serotonin/melatonin it most certainly is not. Ice Cream is a great choice for the last backloading meal because a. it has some fat to help ease the transition from burning glucose to fat burning. b. it has relatively "low glycemic" sugars that will help fill liver and again allow for the ease of transition. The Adrenaline/Cortisol response to low blood sugar/running out of liver glycogen is one major reason for disturbed and unrestful sleep.
So you would recommend eating some carbs before going to sleep to prevent the liver to release too much blood sugar? But i thought it was not recommended to stimulate insulin in a way that could interfere with night time GH.I've dropped the HG carbs/training for a few days now and i find i sleep better. In fact, i realised that my heartbeat goes pretty high at night when BL'ing. I eat only LG carbs at diner and wait like two hours before going to sleep.Here's what i think, and please contradict me if you think i'm wrong: You have to be already healthy to use CBL. And Kiefer said it many times in podcasts. If you suffer from any hormonal imbalance (diabetes, insomnia...), you need to give a rest to you're hormonal system to give him a chance to 'reboot'. Giving a rest to the CNS means no catabolic (overtraining...), but also, no anabolic (BL's...) overstimulation.
Blood sugar dropping it could be. Serotonin/melatonin it most certainly is not. Ice Cream is a great choice for the last backloading meal because a. it has some fat to help ease the transition from burning glucose to fat burning. b. it has relatively "low glycemic" sugars that will help fill liver and again allow for the ease of transition. The Adrenaline/Cortisol response to low blood sugar/running out of liver glycogen is one major reason for disturbed and unrestful sleep.
A bit different topic than sleep, but why do you recommend filling up the liver with glycogen? I thought I heard Kiefer on podcast say that one should try to go as glucose-based as possible to not refill liver glycogen every backload, since "we" don't what the liver to just keep dumping glycogen during the ULC part of the day. Can you clarify? Thanks 🙂
Blood sugar dropping it could be. Serotonin/melatonin it most certainly is not. Ice Cream is a great choice for the last backloading meal because a. it has some fat to help ease the transition from burning glucose to fat burning. b. it has relatively "low glycemic" sugars that will help fill liver and again allow for the ease of transition. The Adrenaline/Cortisol response to low blood sugar/running out of liver glycogen is one major reason for disturbed and unrestful sleep.
A bit different topic than sleep, but why do you recommend filling up the liver with glycogen? I thought I heard Kiefer on podcast say that one should try to go as glucose-based as possible to not refill liver glycogen every backload, since "we" don't what the liver to just keep dumping glycogen during the ULC part of the day. Can you clarify? Thanks 🙂
That's a concern on Carb Nite, but with CBL it really doesn't matter. Kiefer himself has said that if you are on CBL you probably aren't ketogenic.
Blood sugar dropping it could be. Serotonin/melatonin it most certainly is not. Ice Cream is a great choice for the last backloading meal because a. it has some fat to help ease the transition from burning glucose to fat burning. b. it has relatively "low glycemic" sugars that will help fill liver and again allow for the ease of transition. The Adrenaline/Cortisol response to low blood sugar/running out of liver glycogen is one major reason for disturbed and unrestful sleep.
A bit different topic than sleep, but why do you recommend filling up the liver with glycogen? I thought I heard Kiefer on podcast say that one should try to go as glucose-based as possible to not refill liver glycogen every backload, since "we" don't what the liver to just keep dumping glycogen during the ULC part of the day. Can you clarify? Thanks 🙂
That's a concern on Carb Nite, but with CBL it really doesn't matter. Kiefer himself has said that if you are on CBL you probably aren't ketogenic.
Yeah I also heard him say that. But I also heard him say that people on CBL should focus more on glucose-based foods than the people on CNS. That's why I'm confused. But will you say that sucrose isn't a thing to worry about while backloading?
Blood sugar dropping it could be. Serotonin/melatonin it most certainly is not. Ice Cream is a great choice for the last backloading meal because a. it has some fat to help ease the transition from burning glucose to fat burning. b. it has relatively "low glycemic" sugars that will help fill liver and again allow for the ease of transition. The Adrenaline/Cortisol response to low blood sugar/running out of liver glycogen is one major reason for disturbed and unrestful sleep.
So you would recommend eating some carbs before going to sleep to prevent the liver to release too much blood sugar? But i thought it was not recommended to stimulate insulin in a way that could interfere with night time GH.
Not to prevent release but to give the liver something to be able to release later on as blood sugar drops. Personally I think the claims about physiological Growth Hormone's use for body comp is pretty overblown. Theres virtually no reason to even consider it a factor IMO. Growth Hormone is a stress hormone, and as such is best limited as much as possible. Look at when so called "growth hormone" (Somatotropin) is released. Its usually in periods of caloric restriction/sensed energy deprivation (as in extreme exercise). It's also involved in maintaining glucose levels (i.e breaking down tissue) and releasing fatty acids. All these things are catabolic, not anabolic.
I've dropped the HG carbs/training for a few days now and i find i sleep better. In fact, i realised that my heartbeat goes pretty high at night when BL'ing. I eat only LG carbs at diner and wait like two hours before going to sleep.Here's what i think, and please contradict me if you think i'm wrong: You have to be already healthy to use CBL. And Kiefer said it many times in podcasts. If you suffer from any hormonal imbalance (diabetes, insomnia...), you need to give a rest to you're hormonal system to give him a chance to 'reboot'. Giving a rest to the CNS means no catabolic (overtraining...), but also, no anabolic (BL's...) overstimulation.
Yeah I think thats a way too simple way to look at it. You can use Backloading and get healthier. What High GI Carbs were you eating? In what amounts?If you suffer from a hormonal imbalance dieting might not be the best idea to re-balance things. It would of course depend on what has caused these imbalances.
Thank you all for your help.I thought i 'd bring this post back up as i found the solution to my sleep issues with CBL, so it might help some people.The solution was for me to get some LG carbs before work out. (100 to 150gr of oats).My thoughts on this:As i've already said, i do HIIT (bodyweight training with short rest pause between sets (25s)), so that is pretty intense. What i found, by eating some LG Carbs PreWO, is that it is much easier to calm down after WO. I think not eating carbs before this type of WO is detrimental on a hormonal point of view : too much adrenaline stimulation, so can not calm the fuck down before sleep even after BL. End of the story.So what i'm actually doing is CBL, the only exception is that i'm getting some LG carbs before WO. Sleeping so well since then and i'm already seeing some descent gains.
Thank you all for your help.I thought i 'd bring this post back up as i found the solution to my sleep issues with CBL, so it might help some people.The solution was for me to get some LG carbs before work out. (100 to 150gr of oats).My thoughts on this:As i've already said, i do HIIT (bodyweight training with short rest pause between sets (25s)), so that is pretty intense. What i found, by eating some LG Carbs PreWO, is that it is much easier to calm down after WO. I think not eating carbs before this type of WO is detrimental on a hormonal point of view : too much adrenaline stimulation, so can not calm the fuck down before sleep even after BL. End of the story.So what i'm actually doing is CBL, the only exception is that i'm getting some LG carbs before WO. Sleeping so well since then and i'm already seeing some descent gains.
Glad to hear you're getting on better!It seems like lots of "nutrition gurus" recommend peri-workout carbs, not just post workout like these paradigms. I'd like to see an in depth comparison of say, strictly PWO carbs like in CBL with an approach like Dr Isratel has where you do low glycemic carbs pre-workout, then high post. Would be interesting to see the science justification behind each. I'm sure it's out there, but I'm too lazy to compilate it.Regardless, super cool that you've found what works for your body!
Thank you all for your help.I thought i 'd bring this post back up as i found the solution to my sleep issues with CBL, so it might help some people.The solution was for me to get some LG carbs before work out. (100 to 150gr of oats).My thoughts on this:As i've already said, i do HIIT (bodyweight training with short rest pause between sets (25s)), so that is pretty intense. What i found, by eating some LG Carbs PreWO, is that it is much easier to calm down after WO. I think not eating carbs before this type of WO is detrimental on a hormonal point of view : too much adrenaline stimulation, so can not calm the fuck down before sleep even after BL. End of the story.So what i'm actually doing is CBL, the only exception is that i'm getting some LG carbs before WO. Sleeping so well since then and i'm already seeing some descent gains.
Glad to hear you're getting on better!It seems like lots of "nutrition gurus" recommend peri-workout carbs, not just post workout like these paradigms. I'd like to see an in depth comparison of say, strictly PWO carbs like in CBL with an approach like Dr Isratel has where you do low glycemic carbs pre-workout, then high post. Would be interesting to see the science justification behind each. I'm sure it's out there, but I'm too lazy to compilate it.Regardless, super cool that you've found what works for your body!
According to Kiefer, if you ingest carbs pre-workout pre-workout, your muscles are lot less likely to use local glycogen stores and they will use the glucose in the blood stream. He also said this leads to a decrease in performance. If heard this elsewhere as well.The exception to this would be if you gave yourself a good two hours to digest the carb meal.I've done both and I have to say I agree with Kiefer. Though I will say for me it applies to food in general. I just have a small amount of intra-workout carbs because my workouts last well over two hours.
I've heard this in person as well, Kiefer has suggested the lack in performance as well as losing any fat mobilization that you may get from the training session you did.
Thank you all for your help.I thought i 'd bring this post back up as i found the solution to my sleep issues with CBL, so it might help some people.The solution was for me to get some LG carbs before work out. (100 to 150gr of oats).My thoughts on this:As i've already said, i do HIIT (bodyweight training with short rest pause between sets (25s)), so that is pretty intense. What i found, by eating some LG Carbs PreWO, is that it is much easier to calm down after WO. I think not eating carbs before this type of WO is detrimental on a hormonal point of view : too much adrenaline stimulation, so can not calm the fuck down before sleep even after BL. End of the story.So what i'm actually doing is CBL, the only exception is that i'm getting some LG carbs before WO. Sleeping so well since then and i'm already seeing some descent gains.
Glad to hear you're getting on better!It seems like lots of "nutrition gurus" recommend peri-workout carbs, not just post workout like these paradigms. I'd like to see an in depth comparison of say, strictly PWO carbs like in CBL with an approach like Dr Isratel has where you do low glycemic carbs pre-workout, then high post. Would be interesting to see the science justification behind each. I'm sure it's out there, but I'm too lazy to compilate it.Regardless, super cool that you've found what works for your body!
According to Kiefer, if you ingest carbs pre-workout pre-workout, your muscles are lot less likely to use local glycogen stores and they will use the glucose in the blood stream. He also said this leads to a decrease in performance. If heard this elsewhere as well.The exception to this would be if you gave yourself a good two hours to digest the carb meal.I've done both and I have to say I agree with Kiefer. Though I will say for me it applies to food in general. I just have a small amount of intra-workout carbs because my workouts last well over two hours.
That's kind of been my stance on it. It just makes logical sense that if you put glucose into the blood stream, it's a lot easier for the body to use it, instead of pulling on glycogen.But at the same time, there are lots of people that get phenomenal results using low GI carbs an hour or two before a workout. Perhaps the difference is just so tiny it doesn't make a huge difference, I don't know.I've personally never consciously tried pre-workout carbs, but like I said, you can't deny the results people get going that route.
Well pre-workout carbs has pretty much been the standard for as long as I can remember, so obviously people get results with it.Personally I don't think it was ever really questioned up until recently. Also you have to consider the context of the overall diet. If you come from a carb based diet, pre-workout carbs are probably necessary because blood sugar control isn't particularly good when compared to a diet like CBL .Also I speaking from a performance point of view. For hypertrophy, I can see the argument for pre-workout carbs.
On a performance point of view, i have far more strength/energy/focus with some LG carbs Preworkout.But this is maybe due to the intensity of my training. Things would probably be different with a regular bodybuilding typa training.Also, i eat my LG carbs meal at noon, and train about 4 to 5 hours later, at 6pm for 45min, with no food in between. So i have plenty of time to digest before work out.
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