The carbohydrate advantage: Can more carbs help you go the distance?
Carbohydrates and Fats are the body’s main sources of energy in endurance sports and getting them right can make or break your race day.
That’s why I invited Sam Shepard, a researcher and fellow nutrition enthusiast, onto the TNA podcast to discuss the science of energy production and how you can use it to perform at your best. There’s a lot to talk about here so we’re breaking the conversation into two episodes. This week we’re focusing on carbohydrates, and next week we’ll dive into fats.
Sam begins by sharing studies on the oxidation of carbohydrate and fat during endurance events. They’ve show that carbohydrates are the body’s main source of fuel early on but, after about two hours, fats take the lead. Knowing this can help us make better fuelling choices, but like all things sport nutrition there are a lot more factors to consider.
- Your fitness level, training status, and environmental conditions (like altitude or temperature), all affect your body's use of carbs and fats during exercise.
- The intensity of your exercise can also make a big difference, with higher intensities require more carbohydrates and prolonged moderate intensities relying on fats.
- You also need to consider your typical diet. People who eat more fats, will burn more fats and people who have a carbohydrate rich diet, will favour carbohydrates during exercise.
- Even your sex can influence these dynamics, with women generally utilising more fat as a fuel compared to men at similar intensities.
So how do you find out your fuel oxidation rates? The most precise method is physiological profiling through lab tests. However, these tests are costly and complex, so they’re not accessible for most people. Thankfully, using these general principles to guide your nutrition strategies can still make a huge difference.
We then discussed the ever popular low-carb, high-fat (LCHF) diet. While this diet can enhance your fat burning ability, it often compromises your capacity for high-intensity workouts. Whether or not to adopt such a dietary approach largely depends on your lifestyle, support system, and training goals. Personally, I've found few athletes who can maintain and benefit from an LCHF lifestyle long-term. It often disrupts life's social and practical aspects, becoming unsustainable despite its potential performance merits.
Think you're ready to optimise your energy strategy and leave your competition in the dust? Hold on, there’s more to uncover! Sam will be back for part two, where we’ll dive into fat oxidation and give you practical strategies to fuel for victory. Until then, keep fuelling right, training hard, and racing your best!
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