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EVERYTHING CARBS
guide by oxy
this is my first real guide any feedback will be nice if this goes well i might make another when something else tickles my fancy
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in this little guide will explain everything you will need to know about carbs, to help you decide if YOU want to use or not use carbs in your diet
ill go through the following
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glycogen stores
insulin
types of sugars
Randle cycle
ketosis
why carb fearmongering exists
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guide by oxy
this is my first real guide any feedback will be nice if this goes well i might make another when something else tickles my fancy
-----
in this little guide will explain everything you will need to know about carbs, to help you decide if YOU want to use or not use carbs in your diet
ill go through the following
-----------
glycogen stores
insulin
types of sugars
Randle cycle
ketosis
why carb fearmongering exists
----------
glycogen stores are a primary fuel sorce stored in our muscles and liver, it acts to maintain blood glycose levels as well as in muscle glycogen which is used strictly as a local energy source, by synthesizing into ATP, by utilising a substrate-level-phosphorylation. in this stage we get a net gain of 2 ATP molecules per glucose molecule
with that very bare bones expiation of how glycogen store's function lets get into why they are so use full for weight training and overall development
glycogen plays a key role in signaling mTOR, when we have an abundance of glycogen small proteins called stay in an activated GTP-bonded state. in this sate it can attach itself to the mTORC1 complex directly, once this has happened the mTOR can start to phosphorylate its targets, leading to the building muscle protein
when we have low glycogen stores we can go into a catabolic state, when our ATP is used to quickly (due to having low glycogen) the ratio of AMP to ATP raises to high. once that has happened AMP acts almost like an alarm signaling AMPK to activate.
AMPK acts to stop energy wastage it phosphorylates a protein called TSC2 which is a direct inhibitor or mTOR, so in short when AMPK is "on" even if you have a high amount of amino acids in your blood you won't be able to effectively use them as MPS (muscle protein synthesis) its basically shut down temporally until glycogen is replenished
with that very bare bones expiation of how glycogen store's function lets get into why they are so use full for weight training and overall development
glycogen plays a key role in signaling mTOR, when we have an abundance of glycogen small proteins called stay in an activated GTP-bonded state. in this sate it can attach itself to the mTORC1 complex directly, once this has happened the mTOR can start to phosphorylate its targets, leading to the building muscle protein
when we have low glycogen stores we can go into a catabolic state, when our ATP is used to quickly (due to having low glycogen) the ratio of AMP to ATP raises to high. once that has happened AMP acts almost like an alarm signaling AMPK to activate.
AMPK acts to stop energy wastage it phosphorylates a protein called TSC2 which is a direct inhibitor or mTOR, so in short when AMPK is "on" even if you have a high amount of amino acids in your blood you won't be able to effectively use them as MPS (muscle protein synthesis) its basically shut down temporally until glycogen is replenished
why way me what higher insulin levels and how does carbs help us reach this goal?
when we are consuming a large amount of carbs we spike our insulin increasing insulin-like growth factor (IGF-1) and spiked insulin also raises bioavailability of IGF-1 by removing IGFBP-1 witch is a protein that binds to IGF-1 and makes it inactive (less IGFBP-1 means more free IGF-1 is available)
yes, this is what the nocturnal kent's 500g of sugar diet was based off jfl
it is very important to note foods high in fiber will be broken down slowly meaning there won't be an insulin spike and can also make you more insulin resistant, making it harder to absorb glucose.
when we are consuming a large amount of carbs we spike our insulin increasing insulin-like growth factor (IGF-1) and spiked insulin also raises bioavailability of IGF-1 by removing IGFBP-1 witch is a protein that binds to IGF-1 and makes it inactive (less IGFBP-1 means more free IGF-1 is available)
yes, this is what the nocturnal kent's 500g of sugar diet was based off jfl
it is very important to note foods high in fiber will be broken down slowly meaning there won't be an insulin spike and can also make you more insulin resistant, making it harder to absorb glucose.
as many would know there are 3 monosaccharide sugars (simple sugars): glucose fructose galactose
but there is also an equal selection of disaccharide (2 molecule) sugars: Sucrose (Glucose + Fructose), Lactose (Glucose + Galactose),
Maltose (Glucose + Glucose)
all of these sugars will react differently when interacting with our body so let's go through them one by one
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glucose: we have already talked on glucose a little bit so i won't repeat myself to much, but we know that glucose is our organism's primary energy source and is stored as glycogen. and it is a building block for compounds like DNA, RNA and many glycolipids
fructose: is very similar to glucose, being a fast-acting energy source, it differs in the fact it is almost entirely processed in the liver were it is either converted into glycogen or triglycerides (fat) depending on what is needed most, it also won't simulate insulin or lower ghrelin effectively meaning you won't get full as quickly. and is the sweetest form of sugar.
galactose: is used as key element in glycosylation, which is a stage crucial post-translational modification where carbohydrate molecules are attached to fats or proteins, during protein folding. this means proteins are in their correct form or structure and remain stable when inside the cell, galactose is also like all other carbs uses as a short acting energy source
sucrose: acts very similar to glucose and fructose (as it is built from the 2) it will still cause a insulin spike
lactose: lactose built from glucose and galactose, is mainly an energy source. But it can help our body absorb calcium. it is important to note that without lactase some people are unable to break down lactose (this is what's known as lactose intolerance)
maltose: acts the exact same as glucose but as it is a disaccharide it takes longer to break down and is harder to digest for some people
but there is also an equal selection of disaccharide (2 molecule) sugars: Sucrose (Glucose + Fructose), Lactose (Glucose + Galactose),
Maltose (Glucose + Glucose)
all of these sugars will react differently when interacting with our body so let's go through them one by one
-------
glucose: we have already talked on glucose a little bit so i won't repeat myself to much, but we know that glucose is our organism's primary energy source and is stored as glycogen. and it is a building block for compounds like DNA, RNA and many glycolipids
fructose: is very similar to glucose, being a fast-acting energy source, it differs in the fact it is almost entirely processed in the liver were it is either converted into glycogen or triglycerides (fat) depending on what is needed most, it also won't simulate insulin or lower ghrelin effectively meaning you won't get full as quickly. and is the sweetest form of sugar.
galactose: is used as key element in glycosylation, which is a stage crucial post-translational modification where carbohydrate molecules are attached to fats or proteins, during protein folding. this means proteins are in their correct form or structure and remain stable when inside the cell, galactose is also like all other carbs uses as a short acting energy source
sucrose: acts very similar to glucose and fructose (as it is built from the 2) it will still cause a insulin spike
lactose: lactose built from glucose and galactose, is mainly an energy source. But it can help our body absorb calcium. it is important to note that without lactase some people are unable to break down lactose (this is what's known as lactose intolerance)
maltose: acts the exact same as glucose but as it is a disaccharide it takes longer to break down and is harder to digest for some people
https://www.sciencedirect.com/science/article/pii/S0304416521000568
https://www.nutrisense.io/blog/fruc...t=Key Takeaways,almost entirely by your liver.
https://www.nature.com/articles/ijo...verage led,beverages following the test lunch.
https://pubmed.ncbi.nlm.nih.gov/40013417/
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/glycosylation
https://www.healthline.com/nutritio... maltose may,fruits and berries as sweeteners.
https://www.nutrisense.io/blog/fruc...t=Key Takeaways,almost entirely by your liver.
https://www.nature.com/articles/ijo...verage led,beverages following the test lunch.
https://pubmed.ncbi.nlm.nih.gov/40013417/
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/glycosylation
https://www.healthline.com/nutritio... maltose may,fruits and berries as sweeteners.
if you ever watched faceIQ or heard of ray peat you would have heard of the randle cycle so lets break that down
in simple the randle the cycle is the fact that our body cannot utilise both fats and carbs at the same time. a lot of carnivores will use this as proof we should be in ketosis. and will claim that cause weight gain, this is untrue, the randle cycle will flip over to oxidizing fatty acids once glucose has been burned or vice versa.
when high amounts of carbs are being eaten fatty acid oxidation can't be performed as well and when fatty acid oxidation is our primary source glucose burning is surprised.
for the most part the randle cycle just fear mongering
it is a very important note that this mainly effects people with an abundance of energy
in simple the randle the cycle is the fact that our body cannot utilise both fats and carbs at the same time. a lot of carnivores will use this as proof we should be in ketosis. and will claim that cause weight gain, this is untrue, the randle cycle will flip over to oxidizing fatty acids once glucose has been burned or vice versa.
when high amounts of carbs are being eaten fatty acid oxidation can't be performed as well and when fatty acid oxidation is our primary source glucose burning is surprised.
for the most part the randle cycle just fear mongering
it is a very important note that this mainly effects people with an abundance of energy
ketosis or "keto" is what its called when we are eating a low to no carb diet and using lipids as our primary energy source. so how does this effect our body and is it beneficial for weight loss?
the first point for keto improving weight loss is appetite suppression as ghrelin is suppressed, the effectiveness of leptin is increased on top of the fact ketone simulate hormones like GLP-1 and CCK
as talked about in the "randle cycle" subsection since carbs aren't in the diet our primary source of energy will be fats meaning excess glycogen (fat) will be burned to create energy (assuming you are in a calorie defect)
the first point for keto improving weight loss is appetite suppression as ghrelin is suppressed, the effectiveness of leptin is increased on top of the fact ketone simulate hormones like GLP-1 and CCK
as talked about in the "randle cycle" subsection since carbs aren't in the diet our primary source of energy will be fats meaning excess glycogen (fat) will be burned to create energy (assuming you are in a calorie defect)
its as simple as the fact that people use it to make more money or get people who haven't done a second of research to follow them
my advice is to see if you feel better with or without carbs as that's most likely what's right for you oxy out
my advice is to see if you feel better with or without carbs as that's most likely what's right for you oxy out
