Carbs before a workout?

[NoGritNoSuccess]

Hey guys.

Got a question for you keto experts out there.
How many carbs should one consume before a workout?
As far as I have understood it, carbs will pump glycogen to your muscles which is a good thing before a workout.

[Tucane]

The general answer is: as many as you need for performance.

There are many factors involved including; storage size, type of workout, deficit/surplus, diet regime etc... so it becomes highly individual.

[Taeye0n]

Sorry but how often do you exercise? Do you wanna eat carbs daily during keto?

[Tucane]

For me, about every other day or so...

On the other hand i don't care about the ketosis in itself. My approach is based on having close to empty glycogen stores post workout together with a chronic deficit, so net turnover in fat storage will be negative at the end of the day.

Me eating more fat is for keeping leptin in check, that way i stay low BF% without suffering too much.

It's not strict keto in that sense.

[Plateauplower]

For me, about every other day or so...

On the other hand i don't care about the ketosis in itself. My approach is based on having close to empty glycogen stores post workout together with a chronic deficit, so net turnover in fat storage will be negative at the end of the day.

Me eating more fat is for keeping leptin in check, that way i stay low BF% without suffering too much.

It's not strict keto in that sense.

Sounds like a good way to maintain without much hunger and not having some of the negative training effects of keto itself (reduced low rep strength 90% 1RM range and reduced pumps). About how many grams do you bring in on your carb days and do you reduce your fat intake on those days to remain at about the same total calories? Once I’m just a little leaner I’m going to start trying some different strategies to try to increase performance but not be starving living pretty lean. Was thinking more TKD and do 80-100g/day split post wo then with dinner (training fasted in the early morning).

[Tucane]

Sounds like a good way to maintain without much hunger and not having some of the negative training effects of keto itself (reduced low rep strength 90% 1RM range and reduced pumps). About how many grams do you bring in on your carb days and do you reduce your fat intake on those days to remain at about the same total calories? Once I’m just a little leaner I’m going to start trying some different strategies to try to increase performance but not be starving living pretty lean. Was thinking more TKD and do 80-100g/day split post wo then with dinner (training fasted in the early morning).

It works well for now atleast:-)

I eat 250g of carbs preworkout (and nothing else). My workouts are ≈2 hours of intense fullbody; on average 4x/Week, depending on life schedule.

I reduce from both fat and protein.

Workout day target: 250c, 200p, 66f ≈ 2400cal

Rest day target: Trace c, 300p, 133f ≈ 2400cal

These are my cutting calories, for maintenance I obviously bump them up.

[Plateauplower]

It works well for now atleast:-)

I eat 250g of carbs preworkout (and nothing else). My workouts are ≈2 hours of intense fullbody; on average 4x/Week, depending on life schedule.

I reduce from both fat and protein.

Workout day target: 250c, 200p, 66f ≈ 2400cal

Rest day target: Trace c, 300p, 133f ≈ 2400cal

These are my cutting calories, for maintenance I obviously bump them up.

Thanks
Obviously you like your protein. I'll be front loading my carbs the eve before and back loading post WO for breakfast. I couldn't do a pre-wo carb meal or id rather take a nap. I train 4 days/week upper lower split pretty much. I'll probably start with a little lower carbs and see. I'm guessing 100-150g/day will keep me filled out. I'm just hoping that post wo meal doesn't turn the hunger on all day...I view "keto" the same way though, effective for keeping hunger relatively low. When I eat carbs mixed in throughout the day its hard for me to eat at maintenance or a small surplus. Without carbs I've been dieting around 2200cals usually around 200p / 145ish fat and its been much easier in terms of hunger and irritability from hunger than more "balanced" macros. I just want to dip down to single digits briefly then probably bounce up and down a little being pretty lean in an attempt to regain any LBM I've lost on the way down.

[Tucane]

Thanks
Obviously you like your protein. I'll be front loading my carbs the eve before and back loading post WO for breakfast. I couldn't do a pre-wo carb meal or id rather take a nap. I train 4 days/week upper lower split pretty much. I'll probably start with a little lower carbs and see. I'm guessing 100-150g/day will keep me filled out. I'm just hoping that post wo meal doesn't turn the hunger on all day...I view "keto" the same way though, effective for keeping hunger relatively low. When I eat carbs mixed in throughout the day its hard for me to eat at maintenance or a small surplus. Without carbs I've been dieting around 2200cals usually around 200p / 145ish fat and its been much easier in terms of hunger and irritability from hunger than more "balanced" macros. I just want to dip down to single digits briefly then probably bounce up and down a little being pretty lean in an attempt to regain any LBM I've lost on the way down.

Banana Protein, Eggs&Cheese, Vanilla Quark+PB and various meat, love that ****:-D

Sounds like you got a good plan! I think it's wise to get a feel for the carb-amounts by starting lower, especially when coming from straight keto.

Hunger post-workout and forward has been a problem for me no matter what type meal I've tried, so my plan is to just down a huge shake to fill me up and try to stay active/occupied to take my mind off food until evening comes.

See you in single digits soon!:-)