New research suggests you should be personalizing carbohydrate intake based upon your metabolic health history and fitness goals. Let's dive into these new details… Support your next workout with the new Electrolyte + Creatine Combo by MYOXCIENCE Save with code podcast at checkout Link to the video & research: https://bit.ly/3VlkAfk Time Stamps:  0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance. 1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit. 2:04 Carbohydrate intake should match carbohydrate demand of training or competition. 3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy. 5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions. 5:39 Untrained athletes may get increased benefit from training in a low glycogen state. 6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations. 10:34 Energy deficit has suppressive effects on hormone production. 13:14 The more trained you are, the more fat you oxidize. 14:19 Prioritize exercise intensity over sticking to dogma. 14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized. 17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition. 19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them. 19:49 The amount of muscle you have impacts how many carbs you should be consuming.