There is usually a “camp” of thought in the nutrition field. They usually have names and sometimes even personas, which has never been more true than the scene in which he debated igniting a workout. The age-old question of what to consume during training and racing has plagued many athletes throughout their careers.
Unfortunately, I see ‘camp’ more divided than ever, as most people have been clear about what to do nutritionally during training and racing these days. Personally.
Many years ago it was low carb vs. high carb camps and not much else. started winning long-standing debates, so I grew several branches. It was helpful for me to understand each of these ideas and what they promote. I think.
So what camps currently occupy the refueling space during workouts and races?
Fat adaptation by carbohydrate restriction.
The premise is to burn more fat, conserve carbs, and avoid the intestinal problems that high-carb fueling strategies during workouts are rife with.
I promise I know the fat adaptation argument like the back of my hand. There are books written about this, so I will omit the full physiological underpinnings. Virtually everything falls into the common “application for mechanism” fallacy of exercise scientists who want to believe that the next performance he’s discovered a hack.
I’d like to think that Camp 1 was a cool camp. Then I moved to the “maybe there’s something to the carb cycling” camp for the same effect. Reduce intestinal problems.
It doesn’t work and is full of trade-offs. But adaptation to fat, in some cases, isn’t as bad as high-carb enthusiasts might be either. Keto can work for some people. It’s a disaster, and for many people, it’s nowhere near a sniff.
Generally not recommended when hormonal complications occur as it can be alarming and sometimes hairy or hairy. There are a lot of hucksters here too, so if you decide to dabble here, keep a close eye on your ‘don’t get sold’ radar.
high carb enthusiast
Always high carb. Personalization is barely considered. I care little to nothing other than performance.
First, what does high carb mean? It means you’re consuming more than 60 grams of carbs per hour during training. These days, there are groups where he recommends 80-100 grams per hour for most training sessions, and often even more.
Note here: “ingestion” means what goes into the body, and ingestion refers to what goes into the bloodstream where the gut actually needs it.
Consistently eating high carbs can really improve your performance. There also seems to be fairly solid evidence that going above 100 grams per hour can be effective in some cases, with significant increases in some cases.
But using this extreme approach all the time is more likely to work if you’re 18 and in a testosterone-filled rage. Worst of all, you’ll be hungry outside of training, gain weight, cause blood sugar dysregulation, and ultimately poor performance. You don’t need to eat 100 grams per hour for a 90 minute recovery ride. Adjusting your carbohydrate intake with the intensity and duration of your training sessions will, in 99% of cases, make you healthier and perform better in the long run.
food fast
it’s new. Research is ongoing. And researchers here seem better than researchers in most other fields of nutrition at turning a blind eye to the glaring holes in their position, and that’s saying something. But I think you’ll understand. They’re pretty fearful and even angry about the potential side effects of high carbs, especially the “always high sugar” people on Camp 2.
Food-first refueling appeals to health-conscious minds and minds and those concerned about the long-term effects of absorbing sugar like it’s outdated.
I like to think that this camp makes it possible for everyone to get all their carbs from solid “whole food” sources while maximizing performance. I understand where this camp is coming from.
The problem is that the absorption of sugar during exercise differs dramatically from other human experiences. The hormonal milieu and cell signaling in many tissues differ significantly during exercise and at rest. What tends to do harm is the high rate of insulin production. Not so during exercise. No need. why? Exercise muscles are 50 times more sensitive to insulin. That means you take in 50 times more glucose with the same circulating insulin levels, primarily due to increased GLUT4 activity.
In case you don’t remember GLUT molecules and what they do, they are glucose transport molecules that reside in cell membranes.GLUT4 is primarily found in muscles. And during exercise, it’s happiest to act as a vacuum for glucose from the bloodstream to your muscles.
A diet-first approach during training and racing suggests that a very high percentage of carbohydrate supplementation is appropriate, healthy, and improves performance and fitness for most people when training or racing is very long. We also tend to ignore that these high rates of refueling tend to be impossible without simpler forms of carbs. Attempting to consume it as a food source simply causes more intestinal strain (toilet trips and pain). It’s too high in fiber, fat, and protein, and each of these acts to slow down the absorption of what you’re ingesting.
Not a good thing if your gut resources and function are already limited during exercise.
regular carbohydrate intake
This is the approach I love to use.
Periodized carbohydrate intake was originally coined to mean: regular low-carbohydrate intake before, during, or after training to improve fitness during training or increase fat oxidation capacity. How to train or limit consumption regularly before or after sleepExercise. In short, when carbohydrates are consumed, they play around and improve cellular performance.
It certainly seems like a promising antidote to the Camp 1 frenzy. There are several optimization protocols on the internet, and sub-methods in this camp. Essentially, each method here targets metabolic flexibility. Fat can be burned at a high rate, but carbs can also be burned at a high rate.
At the end of the day, what really happens is that some sessions will leave you starved for fuel, and sometimes you won’t be able to sleep at all, and you’ll actually burn fat better, but you won’t get much better than that.Exogenous carbs burning.
The result is poor performance, sometimes increased fatigue, poor recovery and adaptation to training, and poor performance. Especially when you compare…
individualization
I think this is where a lot of old-school athletes who kind of “got it” naturally fall in. There is one caveat: if performance is everything, enough carbs to optimize performance. Kind of like an “A” race.
Well, you’re not a high-carb enthusiast. You’re kind of into the sound of regular carb intake, and you like the idea of being able to eat more real food, but you don’t want to leave performance on the table. I like eating delicious food. I like to have something solid when I train. But sometimes I like to keep it simple, especially when gut comfort is a deciding factor in training and racing.
I don’t like the idea of choking on sugar and salt all the time, but I do sometimes if it means less risk of GI problems and faster time. can behave like a hummingbird.
Oh, and fat adaptations, can we say we did, not? Cool.
An individualized approach targets high carbs when they matter, and less when they don’t, on an individual basis. We are holistic, health conscious and focused on performance where it matters. The goal is to consider factors that matter in real life while improving performance. Sometimes that means cutting down on carbs during training, maybe 20 grams per hour, maybe 50 grams per hour. Slightly lower than “normal” for higher quality or longer sessions. The point is, rather than targeting metabolic flexibility or enhancing other metabolic processes for performance through (sometimes complex) strategies of carbohydrate manipulation, do so intuitively and comfortably. strategy doesn’t work. And they are certainly more complicated and sometimes more uncomfortable.
An individualized approach involves learning where your upper limits for carbohydrate consumption are during training and then intentionally reducing from them, depending on a number of factors. Start by jumping with: High Carb Enthusiast Camp. Become one of them. Learn how they do it.
Then quickly put the hummingbird feeder aside and reduce your carbohydrate intake during training according to your needs and desires rather than the notion of intellectually stimulating metabolic flexibility. ’ sounds cool. Sure, it’s cool. Carbohydrate periodization has a nice ring to it.
This personalized refueling approach is an emerging trend that we will hear more of in the next few years as technology improves. That’s where the industry is already heading. Intelligent optimization within this system will become increasingly easier.
Hopefully, it will take into account specific issues such as an individual’s weight history, hunger preferences, fitness, training history, blood sugar regulation problems, body size, cramps and gastrointestinal disturbances to improve all performance. . Goes out when needed (for you), but allows for a balanced and nutritious diet when you’re not spending six hours on the bike. Sometimes straight sugar. Yes, I said sugar. and salt too. No, this is not some kind of black magic.
So if these are really thought camps, what do the studies really say? What is your maximum carb intake during training and racing. Can you do it? Thank you. This is covered in the next topic.
Until next time.
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