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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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Trubody ACV Keto Gummies have been gaining popularity in the health and wellness community for their potential benefits in supporting weight loss and overall well-being. These gummies combine the power of apple cider vinegar (ACV) and ketosis to help individuals achieve their health goals in a convenient and delicious form.

Understanding the Benefits of Trubody ACV Keto Gummies

Apple cider vinegar has long been used for its various health benefits, including aiding digestion, promoting weight loss, and boosting overall immunity. When combined with the principles of the ketogenic diet, which focuses on reducing carbohydrates and increasing healthy fats, ACV can further support weight loss and enhance fat burning in the body.

One of the key benefits of Trubody ACV Keto Gummies is their ability to help individuals enter and maintain ketosis more easily. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates, leading to increased fat loss and improved energy levels. By incorporating ACV into their daily routine in the form of gummies, individuals can support their ketogenic lifestyle and achieve their weight loss goals more effectively.

The Role of ACV in Supporting Digestion and Gut Health

In addition to supporting weight loss and ketosis, apple cider vinegar is also known for its role in promoting digestion and gut health. ACV contains probiotics and enzymes that can help improve digestion, reduce bloating, and support a healthy gut microbiome. By taking Trubody ACV Keto Gummies, individuals can potentially experience better digestion, reduced stomach discomfort, and improved nutrient absorption.

Furthermore, the acetic acid found in apple cider vinegar may help regulate blood sugar levels and reduce cravings for sugary foods. This can be particularly beneficial for individuals looking to manage their weight, control their appetite, and reduce the risk of chronic diseases such as diabetes. By incorporating Trubody ACV Keto Gummies into their daily routine, individuals can potentially experience reduced sugar cravings and improved blood sugar control.

Enhancing Energy Levels and Focus with Trubody ACV Keto Gummies

Many individuals on a ketogenic diet may experience fluctuations in energy levels and focus, especially during the initial phase of transitioning into ketosis. Trubody ACV Keto Gummies can help support stable energy levels and mental clarity by providing a convenient source of exogenous ketones and nutrients. By taking these gummies daily, individuals can potentially experience improved energy, focus, and cognitive function throughout the day.

Overall, Trubody ACV Keto Gummies offer a convenient and delicious way to support weight loss, ketosis, digestion, gut health, and energy levels. By incorporating these gummies into a healthy lifestyle that includes a ketogenic diet and regular exercise, individuals can potentially enhance their well-being and achieve their health goals more effectively.

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1. Are Trubody ACV Keto Gummies suitable for everyone?

Trubody ACV Keto Gummies are generally safe for most individuals. However, it is recommended to consult with a healthcare provider before taking any new dietary supplement, especially if you have any underlying health conditions or are pregnant or breastfeeding.

2. How many gummies should I take per day?

The recommended dosage of Trubody ACV Keto Gummies may vary depending on your individual health goals and needs. It is best to follow the instructions on the product packaging or consult with a healthcare provider for personalized guidance.

3. Can I take Trubody ACV Keto Gummies if I am not following a ketogenic diet?

While Trubody ACV Keto Gummies are designed to support individuals following a ketogenic diet, they can still be beneficial for those who are not strictly following this eating pattern. The ACV and ketones in the gummies may still offer various health benefits, such as supporting digestion, weight management, and energy levels.

4. How long does it take to see results with Trubody ACV Keto Gummies?

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Results with Trubody ACV Keto Gummies may vary depending on individual factors such as diet, exercise, and overall health. Some individuals may experience noticeable benefits within a few weeks of consistent use, while others may require more time to see significant results. It is essential to be patient and consistent with your supplement regimen to maximize the benefits of Trubody ACV Keto Gummies.

5. Are there any side effects associated with Trubody ACV Keto Gummies?

While Trubody ACV Keto Gummies are generally safe for most individuals, some people may experience mild side effects such as digestive discomfort or allergic reactions. If you experience any adverse effects, it is advisable to discontinue use and consult with a healthcare provider. Additionally, it is essential to follow the recommended dosage and not exceed the daily intake of gummies.

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