Arnold Schwarzenegger makes it his mission to spread useful fitness information, which he readily applies at 76 years old. Schwarzenegger took to his newsletter on July 26, 2024, to unpack the performance benefits of cutting back on evening carbs, specifically its effects on improved VO2 max and overall power.
Schwarzenegger put together an undeniable physique and made a name for himself in the IFBB Pro League thanks to his towering stature and golden era aesthetics. He secured seven Mr. Olympia titles, and in that time, pushed icons of the sport like Frank Zane and Sergio Oliva. He helped usher in a new era of fitness, focused on vibrant health outcomes and optimal physical fitness.
While oftentimes we hear about carbs causing fat gain, Schwarzenegger explains below why eating them earlier in the day could help individuals reap performance benefits, especially in terms of their VO2 max and overall power.
Arnold Schwarzenegger Weighs the ‘Performance Benefits of Cutting Carbs At Night’
According to a new study cited by Schwarzenegger, limiting evening carbs could improve VO2 max and increase power.
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“On Our Radar: The Performance Benefits Of Cutting Carbs At Night
Carbs do not make you fat. But can the timing of your carbs provide an extra benefit?A new study suggests limiting your evening carbs could improve your VO2 max and increase power.”
One group consumed 290 grams of carbs and the second had 270 grams. The group that ate 270 grams of carbs stopped eating them after 4 p.m. which helped their VO2 max and power during training.
“What makes the study so interesting is that the participants did not reduce the total carbs they ate daily. And they weren’t going low-carb, either. One group had 290 grams of carbs, and the other had 270 grams of carbs. But the group that ate 270 grams of carbs stopped eating carbs after 4 pm and just focused on protein and fat.
Before we jump to conclusions, there are a few things to remember. The participants were not consistently following an exercise program or diet, so they were more likely to respond well. And the study was very short (just a week).”
He adds that completely eliminating carbs from a diet isn’t necessary for weight loss.
“And remember, prior research has found that cutting out carbs at night is unnecessary for weight loss.”
In light of the findings, Schwarzenegger mentions that if you’re looking for performance benefits, try having carbs earlier in the day.
“The study suggests that if you’re looking for a slight edge in performance, eating more carbs earlier in the day and fewer carbs later could offer an advantage.
But if the stress of cutting carbs at night (or the impractical nature of it limiting what you might eat with friends and family) is significant, the boost in performance and fat-burning is not worth overcomplicating your diet.”
Schwarzenegger has also tackled whether or not carbs are needed after a strenuous workout. He stressed that ‘you don’t need to force-feed carbohydrates in the name of recovery,’ adding that extra carbs pre or post-workout had no effect on muscle protein synthesis. However, he has mentioned that simply rinsing your mouth with a carb-based drink during exercise improves performance.
If improving workouts sits atop your list of priorities, Schwarzenegger recommends consuming carbs earlier in the day, which could ultimately yield a better performance whenever you decide to push the pace inside the gym.
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