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Should You Eat Rice Before Strength Training? Fueling for Fat Loss & Performance? The overarching theme of this talk is fueling the body for strength training and competition while maintaining ketosis and weight loss. Martin Schweiger explores how different energy sources—carbohydrates, proteins, and fat-derived ketones—affect performance in powerlifting and endurance activities. He reflects on his own fasting adaptation, how his continuous glucose monitor (CGM) reveals metabolic responses, and the importance of timing nutrient intake before workouts or competitions. He also explains why eating rice and fast carbs before training may not be ideal for weight loss and how to strategically fuel workouts while staying in ketosis. Timeline of the Talk 00:00 - 03:02 Introduction & Weight Update: Date: February 7, 2025 Competition: Singapore Nationals (Feb 22, 2025) Starting weight: 110.6kg Current weight: 106.4kg (after three weeks of weight loss). Post-fasting weight: 103.8kg on Wednesday (Feb 5). Weight fluctuates up to ~1.5kg after fasting, reinforcing that body weight is not a perfect measure of progress. 03:03 - 08:12 The Challenge of Weight Loss & Powerlifting: Losing 8kg in 5 weeks is tough but manageable. The Masters Powerlifting WhatsApp group discusses weight loss strategies. Mentions Chinese New Year’s impact on weight gain, as many athletes struggled to maintain diet discipline. 08:13 - 12:44 Should You Eat Rice Before Strength Training? Glycemic Index (GI): Measures how quickly foods raise blood sugar. Rice has a high GI, meaning it spikes blood glucose quickly. High GI foods signal the body to stop fat burning (ketosis), making it harder to lose weight. Fruits also contain sugar, making them problematic for weight loss. 12:45 - 18:23 How the Body Uses Energy for Training: When glucose is low, the body signals fat cells to release triglycerides for energy. Fat metabolism (ketosis) is slower than glucose metabolism, impacting training performance. Three ways to raise blood sugar before training: Eat carbohydrates (fast but stops ketosis). Eat protein (slower glucose release, better for ketosis maintenance). Drink alcohol (not recommended, disrupts metabolism). 18:24 - 26:40 Protein vs. Carbs Before Training: Eating protein 3-4 hours before training allows the body to slowly convert amino acids into glucose. Eating carbs gives faster energy but halts fat burning. Training with low blood sugar feels terrible (as he experienced on Feb 5). Goal: Maintain just enough glucose to perform well without breaking ketosis. 26:41 - 31:20 Competition Strategy: Fueling for Maximum Strength Output Pre-competition meal: Drink a small amount of fast-digesting carbs just before lifting. This ensures muscles have enough glycogen without long-term metabolic impact. Plans to wear CGM during competition to track real-time blood sugar response. 31:21 - End Final Thoughts on Pre-Workout Nutrition for Fat Loss & Strength: Below 70kg body weight: Eat 20-30g of rice before training. For heavier athletes: This amount is too small to be useful. For weight loss: Avoid rice entirely; instead, use slow-digesting proteins. For competition: Controlled carb intake before lifting may enhance performance. Takeaway: If you want to lose weight, don’t eat rice. Summary of Key Points Body Weight Fluctuates After Fasting: Don’t rely on daily weight changes to measure progress. Rice & Fast Carbs Before Training Stop Ketosis: They spike blood sugar and signal the body to stop fat burning. Protein is a Better Pre-Workout Fuel in Ketosis: Slowly converted into glucose, maintaining steady energy levels. Competition Fueling Strategy: Small, fast carbs before lifting can provide a performance boost without major metabolic disruption. Real-Time Blood Sugar Tracking: Using CGM to optimize pre-workout nutrition for both fat loss and strength performance.
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Embarking on a ketogenic diet can be both exciting and challenging. While the benefits of this low-carb, high-fat diet are well-documented, many individuals struggle to stay consistent and see significant results. This is where Advanced Keto Gummies come in. These innovative gummies are designed to take your keto journey to the next level, making it easier and more enjoyable to achieve your health and weight loss goals.
Enhanced Ketosis
One of the key benefits of Advanced Keto Gummies is their ability to enhance ketosis. Ketosis is a natural metabolic state where your body burns fat for fuel instead of carbohydrates. By supplementing your keto diet with these gummies, you can help your body reach and maintain ketosis more efficiently. This can lead to increased weight loss, improved energy levels, and enhanced mental clarity.
Advanced Keto Gummies contain exogenous ketones, which are ketones that are not produced by your body but taken as a supplement. These ketones can help jumpstart ketosis and keep it running smoothly, even if you slip up and consume a few extra carbs. By incorporating these gummies into your daily routine, you can ensure that your body stays in a fat-burning state, allowing you to reach your weight loss goals faster.
Additionally, Advanced Keto Gummies are formulated with other natural ingredients that support overall health and well-being. These ingredients can help reduce inflammation, support digestive health, and boost your immune system, ensuring that you feel your best while following a ketogenic diet.
Curbing Cravings
One of the biggest challenges of following a ketogenic diet is dealing with cravings for high-carb foods. Advanced Keto Gummies can help curb these cravings, making it easier to stick to your diet and resist temptation. These gummies are designed to satisfy your sweet tooth without causing a spike in blood sugar levels, keeping you in ketosis and on track with your weight loss goals.
The key to curbing cravings with Advanced Keto Gummies lies in their unique blend of ingredients. These gummies are rich in fiber and protein, which can help you feel full and satisfied for longer periods. Additionally, they are sweetened with natural flavors and sweeteners, so you can enjoy a tasty treat without sabotaging your diet.
By incorporating Advanced Keto Gummies into your daily routine, you can say goodbye to cravings and hello to a healthier, happier you. These gummies can provide the support and motivation you need to stay consistent with your keto diet and see real results.
Boosting Metabolism
In addition to enhancing ketosis and curbing cravings, Advanced Keto Gummies can also help boost your metabolism. A faster metabolism means that your body can burn more calories throughout the day, even when you’re not exercising. This can lead to increased weight loss and a leaner, more toned physique.
The key to boosting your metabolism with Advanced Keto Gummies lies in their thermogenic properties. These gummies contain ingredients that can help your body burn more calories through a process called thermogenesis. By increasing your body’s core temperature, these gummies can help you burn fat more efficiently, even while at rest.
By incorporating Advanced Keto Gummies into your daily routine, you can supercharge your metabolism and see even faster results from your ketogenic diet. These gummies can help you achieve your weight loss goals more quickly and efficiently, allowing you to enjoy the benefits of a healthier, happier lifestyle.
Improving Energy Levels
Following a ketogenic diet can sometimes leave you feeling tired and sluggish, especially in the beginning stages as your body adjusts to burning fat for fuel. Advanced Keto Gummies can help improve your energy levels, making it easier to stay active and engaged throughout the day. These gummies can provide a quick, convenient source of energy that won’t disrupt your ketogenic state.
The key to improving energy levels with Advanced Keto Gummies lies in their unique blend of ingredients. These gummies contain natural sources of caffeine and other energy-boosting compounds that can help you feel more alert and focused. By incorporating these gummies into your daily routine, you can say goodbye to the mid-afternoon slump and hello to sustained energy and vitality.
With Advanced Keto Gummies, you can fuel your body with the energy it needs to power through your workouts, workday, and beyond. These gummies can help you stay motivated and active, allowing you to make the most of your ketogenic diet and achieve your health and fitness goals.
Supporting Overall Health
While the primary goal of Advanced Keto Gummies is to enhance your ketogenic diet and help you reach your weight loss goals, these innovative gummies also support overall health and well-being. The natural ingredients in Advanced Keto Gummies can provide a wide range of health benefits, from reducing inflammation to boosting your immune system.
One of the key benefits of Advanced Keto Gummies is their ability to reduce inflammation in the body. Chronic inflammation is linked to a wide range of health issues, including heart disease, diabetes, and obesity. By incorporating these gummies into your daily routine, you can help reduce inflammation and support your long-term health.
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Additionally, Advanced Keto Gummies are rich in antioxidants, vitamins, and minerals that can help boost your immune system and protect against illness. These gummies can provide the support your body needs to stay healthy and strong, even when following a restrictive diet like keto.
By incorporating Advanced Keto Gummies into your daily routine, you can not only enhance your ketogenic journey but also support your overall health and well-being. These gummies provide a convenient and delicious way to stay healthy and thrive while following a ketogenic diet.
Overall, Advanced Keto Gummies are a game-changer for anyone looking to take their keto journey to the next level. These innovative gummies offer a wide range of benefits, from enhancing ketosis and curbing cravings to boosting metabolism and improving energy levels. By incorporating Advanced Keto Gummies into your daily routine, you can make it easier and more enjoyable to achieve your health and weight loss goals. Say goodbye to the struggles and setbacks of traditional keto diets, and hello to a new and improved way of living with Advanced Keto Gummies.
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