0:06
diet so remember if you're on a keto
0:09
diet you want to keep your carbs as low
0:11
as possible oftentimes below 50 grams of
0:13
carbs or even lower a day so some
0:16
pre-workout can be an issue if they have
0:19
carbohydrates oftentimes glucose or
0:22
something like maltodextrin to give you
0:25
extra energy during workout but a lot
0:28
and actually I'd go as far as to say is
0:29
most pre-workouts don't contain any
0:32
added glucose any added carbohydrates
0:34
they're often sugar-free so all they
0:36
contain are the products the supplements
0:38
that actually help to give you a little
0:39
boost of energy during a workout you can
0:42
check this out read the label of your
0:44
particular pre-workout whatever you're
0:45
using and just find out if there's any
0:47
carbs on it and if they're not it's not
0:49
going to be an issue for your keto diet
0:51
at all if staying in ketosis is
0:54
important for you it's not really that's
0:57
just my opinion but uh yeah pre-workout
1:00
is absolutely fine does exercise deplete
1:03
certain minerals and do you need to
1:04
supplement them so here's the thing if
1:06
you sweat a lot from exercise you are
1:09
going to lose some minerals especially
1:11
sodium from your system but you can also
1:13
do some calcium you can use some
1:14
magnesium and potassium as well okay so
1:16
those are the most important minerals
1:17
now here's the thing most people can get
1:20
all of those minerals back if they've
1:21
got a very very well balanced diet but
1:23
if you do a lot of exercise and you
1:26
sweat a lot you are going to lose a lot
1:28
of those minerals so you may need to
1:30
supplement some of them so sodium is
1:33
usually easy enough you can just put a
1:34
little bit more sodium a little bit more
1:36
salt onto your food but you can also
1:38
supplement with potassium with calcium
1:40
and with magnesium they often come in
1:43
electrolyte formulas and they can be
1:45
really really useful for people who are
1:47
exercising a lot and who are sweating a
1:49
lot and losing those minerals and they
1:51
may potentially be able to benefit
1:53
people who suffer from cramps because of
1:57
but the evidence is still out on that
1:58
worth a try if creatine causes you to
2:01
store extra water in your body what part
2:03
of your body does it get stored in
2:04
really really common question because a
2:06
lot of people are concerned that if they
2:07
take creative it's going to cause them
2:09
to look puffy or look bloated that is
2:11
not the case when we eat creatine it
2:14
gets stored predominantly in parts of
2:16
our body where it gets used a lot so
2:17
like in our muscles for example and
2:19
that's where a lot of that extra water
2:20
ends up getting stored in the muscles
2:23
now it does get stored in other parts of
2:25
the body but a thing that a lot of
2:27
people notice when they start taking
2:29
creatine is that they start to look more
2:31
muscular and actually look leaner
2:33
because their muscles have sworn a
2:35
little bit doesn't happen for everybody
2:36
but in general if you start taking
2:38
creatine you're going to look better
2:40
because your muscles are Fuller okay you
2:43
are not going to look very bloated and
2:46
puffy if you eat enough protein in your
2:48
diet does that mean you're getting
2:50
enough glutamine as well or do you need
2:52
to take an extra glutamine supplement
2:54
but here's the thing glutamine is a very
2:56
special amino acid normally it's a
2:58
non-essential amino acid meaning we can
3:00
make it in our bodies but in some
3:02
situations like severe illness or Burns
3:06
or injury it becomes what's called a
3:08
conditionally essential amino acid which
3:10
means that under extreme conditions
3:12
where our bodies in distress we need
3:15
more than our body can produce
3:17
only in those conditions so unless
3:19
you're a Burns victim or you've got some
3:22
major infection going on in your body
3:23
you do not need to supplement with extra
3:26
curamine you get all you need from your
3:28
diet is it possible to overdose on a
3:31
multivitamin well the answer as usual is
3:33
it depends so most multivitamins are
3:36
actually designed to give you the
3:38
recommended daily allowance of a vast
3:41
amount of different nutrients so
3:43
technically you should be able to take
3:45
one of those every day without any
3:47
issues whatsoever the only time that it
3:50
might be an issue is if you take a
3:52
multivitamin that has very very strong
3:55
vitamins or potentially minerals in
3:58
particular it's the fat soluble vitamins
4:00
that we need to be careful of fat
4:01
soluble vitamins the two most common
4:03
ones are vitamin d and vitamin A the
4:05
reason they're a problem is because they
4:06
get stored in your body fat so if you
4:09
take too much of those so if you take
4:11
more than the recommended daily dose it
4:12
can be a problem but like I said most
4:15
multivitamins are designed to give you
4:17
the right amount every day as long as
4:19
you take that dose and you're not taking
4:20
extra supplemental doses inside that
