Dangerous advice

(ianrobo) #1

This article linked is from a cycle coach but he applies to all endurance athletes.

not a long read but what is really interesting is the reference studies etc the latest one is 1990 !! many from 1967 …

Glycogen Before Exercise
A high carbohydrate diet is key to maintaining and maximizing glycogen stores (5,6,7). This is pretty straightforward, in order to store carbohydrates, you need to first eat carbohydrates.

I read this and shake my head, Training Peaks is now the forerunner of all serious athletic sites and yet they print this dangerous rubbish which is scientifically wrong !

(Richard Morris) #2

we need Tim Noakes to finish his new “Lore of Running” and then that to propagate into the cycling world

(Alan Williamson) #3

Weird, last Sunday, I ran for 3 hours on zero carb…no problem. WTF!

(ianrobo) #4

to be fair @richard it is the same thing for cycling and running, this report, just posted is simply wrong by the science.

Need I say that in this era science seems to matter less ?

(Jamie Hayes) #5

This book is always a good place to start.

The Art and Science of Low Carb Performance.

(ianrobo) #6

the bible mate but the thing is this piece is 1) referencing outdated science and 2) I have to say lying !

(Jo Lo) #7

That’s almost exactly what Noakes wrote in Lore of Running. As you may know he has reversed and even says to tear out the parts on high-carb diet. In my copy he goes on page after page in Chapter 3.

All this has changed.

Awaiting the rewrite, although I think I’ve already read it in Real Meal Revolution.

(In a #ketomarriage with @peggaloon) #8

There’s a new Lore of Running? YES

(Steven Cook) #9

To be fair if you’re a cyclist and a sugar burner (as I was) if you don’t carb up before an extended ride then it ain’t gonna be pretty. We all know (now) that you can have a metabolic advantage as an endurance athlete being a fat burner instead, but that penny hasn’t dropped for the majority, yet.

(ianrobo) #10

no sure Steven thats true but the piece has within it a blatant lie, that the only way to replenish glycogen is to eat carbs, thats forgetting we make our own …

#11

Meh, it’s supposed to be an accessible read for your average athlete. It is mainly true but technically it needs a bunch of caveats. But putting those in would make it unwieldy listing all the exceptions (e.g. Ketogenic athletes).

“In order to ensure that your glycogen stores return to normal levels for your next workout, eat a high carbohydrate meal immediately post exercise, and continue to eat carbohydrates as a part of your normal meals.”

This is true. Unless you are fat adapted and on a low carb diet…

http://www.metabolismjournal.com/article/S0026-0495(15)00334-0/abstract?cc=y=

Conclusion
Compared to highly trained ultra-endurance athletes consuming an HC diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar.