{"id":8051,"date":"2021-05-07T06:30:53","date_gmt":"2021-05-07T06:30:53","guid":{"rendered":"https:\/\/www.sportsnewsforyou.com\/?p=8051"},"modified":"2021-05-07T06:30:53","modified_gmt":"2021-05-07T06:30:53","slug":"sport-nutrition-could-carb-loading-be-at-an-end-for-triathletes","status":"publish","type":"post","link":"https:\/\/googmn.com\/?p=8051","title":{"rendered":"Sport nutrition: could carb-loading be at an end for triathletes?"},"content":{"rendered":"

Endurance athletes who restrict carbohydrates burn more than twice as much fat as high-carbohydrate athletes.\u2019 The headline-grabbing study from Ohio University made news as \u2018fat expert\u2019 professor Jeff Volek proclaimed it the highest fat-burning rates he\u2019d ever seen.<\/strong><\/p>\n

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The study involved 20 top-end ultra-endurance runners. One group of 10 were habitual low-carb consumers, their daily diet consisting of 70% fat, 19% protein and just 11% carbs. The 10 high-carb athletes\u2019 fuelling plan comprised 59% carbs, 25% fat and 14% protein.<\/p>\n

Volek had the subjects run at 64% of maximal oxygen capacity for 3hrs to determine metabolic response. The low-carb group\u2019s fat-burning rate was 2.3 times higher than the high-carb \u2013 1.5g per minute compared to 0.67g.<\/p>\n

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\u201cThis represents a paradigm shift in sports nutrition,\u201d says Volek. \u201cMaybe we need to re-examine what we\u2019ve been telling athletes about carb-loading for the last 40 years.\u201d<\/p>\n

Volek\u2019s suggestion that endurance athletes switch from a high-carb to a high-fat diet to race stronger for longer isn\u2019t confined to the labs. Cycling teams such as Tinkoff-Saxo and Team Sky are known for fuelling their winters on a high-fat diet\u2026 then reverting to a high-carb diet as the race season approaches.<\/p>\n

The study revealed that during sub-maximal exercise, fat contributed to 88% of the low-carb group\u2019s expenditure compared to 56% in the<\/p>\n

high-carb group. Ultra-endurance athletes, such as recent Deca Worlds victor Dave Clamp, race at a lower intensity than a sprint- or Olympic-distance athlete. The shorter, faster distances demand a more maximal effort and there\u2019s irrefutable proof that at high exercise intensities (over 80% of VO2max), carbohydrate is the main fuel regardless of diet. This might not be a problem. \u201cKeto adaption [your metabolism shifting from relying on carbs to fat] increases fat oxidation across intensities,\u201d says Volek.\u00a0<\/p>\n

Volek\u2019s findings also showed that the fat-burning group had normal muscle glycogen levels.<\/p>\n

So what does all this mean for you?<\/strong><\/p>\n

High fat isn\u2019t the green light to pop out the Pringles. Look for good fats from foods such as avocados, nuts, coconut oil and pumpkin seeds.<\/p>\n<\/div>\n

If you\u2019re wholly committed to keto adaption, beware of creeping carbs. Shop-bought salad dressings, tomato sauce and milk substitutes (such as almond milk) contain significant quantities of carbs.<\/p>\n

While the jury\u2019s still out on athletes going high-fat all year round, periodising your nutrition might work better. Choose nutrients to match the demands of training. In winter, when workouts are less intense, choose quality fats. As intensity rises, up the carbs.<\/p>\n<\/div>\n

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Note how the low-carb group not only burns more fat during exercise but at rest and recovery too.<\/em><\/strong><\/p>\n<\/section>\n

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Endurance athletes who restrict carbohydrates burn more than twice as much fat as high-carbohydrate athletes.\u2019 The headline-grabbing study from Ohio University made news as \u2018fat expert\u2019 professor Jeff Volek proclaimed it the highest fat-burning rates he\u2019d ever seen. Advertisement The study involved 20 top-end ultra-endurance runners. One group of 10 were habitual low-carb consumers, their…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-8051","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/googmn.com\/index.php?rest_route=\/wp\/v2\/posts\/8051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/googmn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/googmn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/googmn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/googmn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8051"}],"version-history":[{"count":0,"href":"https:\/\/googmn.com\/index.php?rest_route=\/wp\/v2\/posts\/8051\/revisions"}],"wp:attachment":[{"href":"https:\/\/googmn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/googmn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/googmn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}