Mind Pump Ep. 2743: The Trainer-Approved Way to Eat Carbs for the Best Results

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: December 5, 2025

Overview

In this episode, the Mind Pump crew tackle the complex truths around carbohydrate consumption, busting myths and offering practical, individualized, and science-backed advice on how to use carbs for optimal gains in muscle, strength, and performance. They dive deep on the nuances of carb timing, types, and their role in nutrition strategies for different goals, answering real listener questions along the way. The conversation also veers into related topics like protein intake myths, gut health, processed foods, and broader riffing on trends in health, fitness, and even societal changes driven by technology.

Key Discussion Points & Insights

Carbs: Essential for Gains & Athletic Performance

• Carbs aren’t essential for survival, but they are for performance and muscle growth:

  • “You don’t need them. Well, technically that’s true, but what about if you want gains? Carbs can play a big role.” (Justin, 03:55)
  • Significant for anaerobic strength, power, muscle-building, and most athletic performance, with exceptions like some low-level endurance events.

• Ultra-endurance athletes might run low-carb in training, but use carbs for events:

  • “Even ultramarathon record holders... run keto, but when it comes to game time, he uses a fast sourcing, which is carbohydrates.” (Justin, 05:10)

• Carbs influence mood, thyroid, and overall health:

  • Prolonged zero-carb diets can hurt thyroid function and mood.
  • Even high-profile carnivore diet advocates eventually reintroduce carbs for health.

Carbs: The Most Variable Macronutrient

• “Carbs are where you can start to play to get more of a benefit here or there. Protein and fat tend to be relatively consistent.” (Sal, 06:44)

• Manipulation techniques:

  • Backloading / Frontloading: All carbs in the evening or morning, respectively.
  • Individual differences are huge—some need a higher or lower pre-workout carb dose for optimal pumps and strength.

• Adam’s experience:

  • Optimal pre-workout carbs for him: 75–80g. More isn’t better; less is noticeably worse.

Low-Carb and Keto: Useful for Some, Not All

• Keto = Appetite suppressant, great for sugar cravings and some digestive/autoimmune issues, but not ideal for peak muscle growth:

  • “I never felt less of a pull towards sugar when I was on ketogenic... but I definitely didn’t have the same oomph in my workout.” (Adam, 10:10)

• For people prone to cravings, higher fat/lower carb diets can be helpful, but expect reduced gym performance.

  • “If you struggle with sweets, higher protein and fat tend to work really well.” (Adam, 11:50)

Carbohydrate Source & Digestibility

• Number one consideration: Does it digest well for you?

  • “Some [carbs] make you feel terrible, others make you feel amazing.” (Justin, 12:49)

• Many clients don’t realize a food isn’t digesting well until it’s removed.

• “I’m such a fan of… even if a client claims... ‘Oh I like to eat this way’... hey let’s try these different things.” (Sal, 13:27)

• For performance, starchy carbs like rice, potatoes, sweet potatoes, and fruit are generally best. For mental sharpness, some do better with lower carbs.

Distinguishing Between Ultra-Processed and Whole-Food Carbs

• The real benefit of ‘low carb’ often comes from cutting ultra-processed foods:

  • “When people cut carbs and notice a big difference, oftentimes it’s because they've reduced their processed food consumption.” (Justin, 15:30)

• Best for performance and body comp: Whole food carbs—rice, potatoes, fruit, quinoa—with protein first.

The Gut Health/Autoimmunity Connection

• Going low-carb often helps underlying gut and autoimmune issues—not because of carbs, but because of aggravated digestive conditions.

  • “If you have SIBO or a parasite, carbs tend to make those worse.” (Sal, 18:19)
  • Reintroducing carbs after treating gut issues is usually unproblematic.

• Autoimmune symptoms may improve on low-carb:

  • “My [psoriasis] was better during keto, but processed carbs especially make it flare up.” (Sal, 19:19–19:32)

• Individual experimentation is crucial.

Carbohydrate Timing & Performance

• Carb timing matters for pumps and workout energy:

  • “Carb timing is pretty awesome. If I have a decent carbohydrate meal a few hours before my workout... best pump of my life.” (Justin, 21:40)

• Hydration and electrolytes also play a huge role in pump and energy:

  • “Once I pushed water... and electrolytes, the pumps were insane. Better than any supplement.” (Sal, 22:40)

Protein Intake Myths: Debunked

• Recent claims about protein dosing and muscle growth:
  • “If you eat 20g, you need 40g for protein synthesis, more than that just turns into glucose” (via Peter Attia, 24:15)
  • Mind Pump verdict:
    • The body ultimately cares about total protein intake over the day, not precise dosing per meal.
    • “At the end of the day, the end result is what matters. Not what happens in a test tube.” (Justin, 30:53)
    • Optimal dosing may help digestion or comfort, but gains come down to meeting your daily need.

Risk & Mortality in Sports: Bodybuilding vs. Extreme Sports

• Bodybuilding mortality is higher than the general population (34–50% among IFBB pros), but still much safer than sports like base jumping or big wave surfing.

  • “BASE jumping: 431 deaths per 100,000 jumps. One out of 232 die.” (Justin, 35:05)

• The drug/party culture in pro bodybuilding is a confounding factor in risk.

Listener Q&A Segment

[67:30] Q1: How to scale back on cardio after 15 years of endurance?

• Go “all in” on strength: Cut back drastically rather than gradually for faster strength gains. For the psychologically addicted, replace cardio time with walks or extend strength training to preserve the sense of ritual.
• Notable Quote: “The faster you cut this out and start strength training, the faster results will happen.” (Justin, 67:41)

[71:19] Q2: How to help your central nervous system recover after training too hard?

• Reduce intensity first, then volume, then frequency. Major cuts are best initially—cut at least in half. Rest is the best immediate remedy.
• Check caffeine/sleep habits; overdoing stimulants can worsen fatigue and CNS overload.
• “Nothing replaces rest. There’s no trick or hack.” (Justin, 72:16)

[73:15] Q3: Am I getting stronger or is just my CNS adapting? (especially after 10+ years of training)

• It’s largely the same—strength comes from both neural adaptation and muscle growth.
  • “Central nervous system probably plays a larger role in strength, but bigger muscles contract harder.” (Justin, 73:58)
• If you’re stronger but not gaining muscle, look at your calorie intake.

[75:01] Q4: Should my son wear a posture corrector for forward shoulders?

• Strong “NO.”
  • They weaken muscles by creating dependence, leading to worse posture long-term.
  • Exercises and more frequent, active posture correction work best.
  • “Posture correctors are a fast track to muscle atrophy... They should call them posture destroyers.” (Justin, 77:53)

Notable Quotes & Moments

• On low-carb thyroid impacts:

  • “Going no carb for too long can cause issues, potentially issues with your thyroid and thyroid hormone.” (Justin, 05:49)

• On gut health and bloating:

  • “When I eat carbs, I get super bloated... you work with gut health specialists, treat those issues, you go back to eating carbs and you're fine.” (Justin, 21:00)

• On protein timing and “bro science”:

  • “The data will show it’s not going to make a difference at the end of the day when it comes to building muscle and burning body fat.” (Justin, 28:00)

• On processed foods and carb avoidance:

  • “A lot of ultra-processed foods are carb-based because they’re cheap and convenient. Cutting carbs often equals cutting processed foods.” (Justin, 15:30)

Timestamps by Topic

• 03:54 – Main discussion: Carbs, essentiality, and athletic performance
• 06:44 – Macro variability: Why carbs are so “tunable”
• 10:10 – Keto/low-carb: pros, cons, and context
• 12:48 – Importance of carb digestibility and real-world client experience
• 15:30 – The processed food trap in low-carb diets
• 18:19 – Gut health, autoimmune, and individual responses to carbs
• 21:40 – Carb timing, hydration, and “the best pump ever”
• 24:15 – Debunking protein intake myths (Peter Attia clip and discussion)
• 32:07 – Mortality/sport risk: Bodybuilding vs. extreme sports
• 67:30 – Q&A Segment Start
  • 67:30 – Scaling back cardio after years of endurance
  • 71:19 – CNS recovery after overtraining
  • 73:15 – Getting stronger vs. CNS adaptation
  • 75:01 – Posture correctors for forward shoulders

Tone & Style

• Direct, practical, and evidence-based: Always referencing both science and extensive real-world coaching.
• Conversational, humorous, and occasionally irreverent: The hosts gently rib each other, riff on tangents, and keep the mood lively even when tackling complex, “weedy” fitness science.
• Individualization over dogma: Consistently urge experimentation and listening to one’s own body.

Closing

Whether you’re an athlete, bodybuilder, or average gym-goer, carbs matter, but how you eat them, which you pick, and how they make you feel are all highly personal. Cut through the dogma, try things out, prioritize digestibility, and always focus on behaviors you can sustain. Ignore the hype—eat for your own best performance.

For more Mind Pump, follow them on Instagram @mindpumpmedia.