The FINAL Back-Loading Interview w Kiefer
written by sean hyson
At last, we’ve reached the final chapter in my long interview with Kiefer, creator of Carb Back-loading. If you haven’t heard the audio yet, go to muscleandfitness.com and click on “Nutrition”. It’s broken up into several 2–3 minute segments you can listen to. Note that the entire interview is not up on the site yet, but several episodes are. The transcript you see in this and my last several posts covers the whole thing.
I do encourage you to listen to the audio even though you can read and re-read Kiefer’s advice here. He does take more time to explain things verbally than I was willing to transcribe. You can refer back and forth to get the full sense of our talk. Check out more on back-loading at Kiefer’s site.
Sean: You’re a champion of leucine, but what about the other BCAAs? Are they any good, or is leucine the standout and we can save our money on the other ones?
Kiefer: Leucine is the standout. Save your money otherwise. All you’re looking for is a spike in free amino acid levels post-training, and you can do that with hydrolysates and leucine far more effectively than you can with free amino acid solutions. And leucine, because of its extra muscle-stimulating properties, really makes it stand out.
Sean: And that’s in addition to hydrolysates. You should have leucine as well, in a perfect world.
Sean: A lot of these fasting proponents are saying you should take BCAAs in the morning in lieu of food, but you’re saying that’s going to raise insulin and wreck your fat burning.
Kiefer: Yes. That’s a very strange recommendation to me. I know the logic behind it, but the science totally refutes it. If you’re eating amino acids, you’re triggering a response that’s going to upregulate protein-destroying enzymes, and then you’ve got no other food in your system. There’s going to be some relapse for that. Your body is happy to burn nothing but fat in the morning as long as you don’t screw that up.
Sean: I have one more for you. You talk about how training is essentially useless for losing weight, but then how do you explain how people start working out and drop fat, often with minimal diet changes? It just seems like they would have to be burning more calories.
Kiefer: There has to be something else going on. In controlled studies where they control the calories, they ensure that the lifestyle doesn’t change apart from the addition of exercise. Then it turns out that training without dieting causes zero weight loss. Training doesn’t have an effect until a diet comes into play—at nine months. At that point, your body does start to lose fat. If you’re not willing to make a dietary change, it’s going to be nine months before you see results from exercise.
Sean: So people who do see weight loss before that are likely losing water and muscle then.
Kiefer: Yeah, that’s possible. But it would still most likely be because of their diet. There’s no shortage of studies on this.
Sean: I guess people often diet without even realizing it. They start working out and they’re suddenly a little more health conscious and they eat less. On the other hand, some people may gain weight when they start training because exercise can stimulate hunger and then you’re apt to eat more.
Kiefer: I saw a study where people gained fat for that reason. Because they were exercising they thought they should be able to eat more, and they did.
Pick up the Carb Back-loading e-book HERE.