What happens when you go to zero-carb diet? Use of a nutrition coach
Nutrition coach Justin Gicheba went on a zero-carb diet for seven days. Read to see how it affects their body and why carbohydrates are required for people with intensive workout routine.
Have you ever considered going to a high-protein, zero-carb diet, only to find it unstable? You are not alone. While low-carb diets are often praised for weight loss and reducing blotting, their impact on exercise performance is a different story.
Nutrition Coach, Justin Gichaba decided to test it. For seven days, he completely eliminated carbs with his diet and documented his journey on Instagram. Was he the most shocked how it affects his workouts.
“I did not go many times before the whole weeks,” Gicheba said. “People often say that they feel very little – less bloated, light and mentally sharp. I experienced some of it, but I saw something else: my ability to exercise took a serious hit.”
Carbs and the science behind exercise
While low-carb diets can support weight loss and even reduce the risk of type 2 diabetes and metabolic syndrome, they may not be ideal for those who are engaged in intensive exercise.
“The amount of energy going into my workouts was low,” the Gitchba explained. “But even more importantly, my strength and stamina have declined significantly. Why? Because carbohydrates are the fastest and most efficient energy sources of the body for exercise.”
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A report by the National Library of Medicine supports this: “Carbohydrates are an important energy source during exercise. In short, during acute activity, it can be the only energy source for working muscles, sourced directly from the glycogen store.”
Early research on diet and exercise capacity also confirms it. A study found that athletes on a high-carb diet doubled their endurance capacity compared to those on a normal mixed diet. In contrast, on a protein and fat-based diet, they dropped their endurance by half.
Why carbs matters for athletes
Carbohydrate fuel physical activity, but their effect is just beyond performance. Many factors affect how much we rely on carbs for energy, including:
Exercise intensity – The harder you do, the more carbs uses your body.
Exercise period – The longer you exercise, the more your body needs to store glycogen.
Training adaptation – High trained person may be better in using fat, but carbs are important.
Diet history – If you consume carbs regularly, your body stores efficiently and uses them for energy.
Beyond the workout fuel, carbs also play an important role in recovery. “Carbohydrates help in low stress levels after exercise,” Gicheba said. “Carbs post -work intake brings the body back into rest and recovery mode, which can cure you rapidly.”
Should you cut carbs completely?
If you are thinking about eliminating carbs from your diet, first consider your fitness goals. “As long as you prefer a keto diet or require it, it is not the best option to avoid carbs,” Gichba advised.
Decades of research support this. Next to natural talent and proper training, a high -carbohydrate diet – paired with adequate hydration – is one of the most important factors for athletic performance.
Therefore, while a zero-carb diet can make you feel lighter, it can also stop struggling in the gym. Instead of completely cutting the carbs, focus on balance-fuel to balance your body to your body.
Note: Always consult a professional before considering extreme diet.
