I would like to see some rebuttabls of my statement that high sugar/carb diets are the most effective for performance.
I would also like to see your evidence to back up:
"High sugar diets are horrible for performance. The body does much better using fat for most of its energy, sparing glycogen for strictly extremely intense work. ??? SUSTAINEDfitness 2 days ago"
Decades of research has clearly demonstrated that glucose-electrolyte drinks ingested during and after training and competition can help stave off dehydration, delay fatigue in both longer duration activities and higher intensity, glycogen dependent repeated efforts, decrease the stress response to exercise, and can aid in glycogen resynthesis. So, any glycogen dependent bout not accompanied by some sort of glucose-electrolyte solution is missing something.
And, with some recent research demonstrating the performance boosting and recovery enhancing benefits of adding protein to such a glucose-electrolyte drink, an easy way to instantly increase total daily energy intake as well as improve training quality, recovery, and adaptation, is to sip a protein + glucose + electrolyte beverage during training as well as drinking one immediately after training.
Typically, as athletes can use an average of anywhere from 30-60g of carbohydrate per hour of training, I recommend athletes sip a drink containing at least 30g of carbohydrate during each hour of training. Also, as athletes can lose an average of anywhere from 500-1000ml of water per hour, I recommend that this carbohydrate be mixed with at least 500ml of water.
Paleo plus pre, peri and post workout non paleo enhancement.
asked byGruffaloUnchained (394)
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on July 31, 2013
at 06:28 PM
A recent study looked at the impact of a ketogenic diet on healthy, active individuals. Subjects performed a treadmill test before and after their transition to a ketogenic diet and were evaluated via several metrics to gauge the impact of the dietary shift. This is an excerpt from the findings:
"The drastic reduction of carbohydrates had no statistically significant influence on running performance judged by the time to exhaustion, VO2max and respiratory compensation points."
Here's a link to the study if you want to take a look: http://www.nume.de/index.php/nume/article/view/10
on July 31, 2013
at 06:39 PM
That pretty much summarizes my reaction to this "question."
Honestly, I don't agree completely with the cherry-picked quote from SUSTAINEDfitness that you included in the original post, but I agree with your points even less. As someone that often works out at intense levels for longer than an hour in duration, I've seen too many people suckling on sugary sports drinks as a crutch get blown away in performance by those that either don't supplement intense exercise at all (well, at least for <1.5hours or so) or those that use real food and water alone.
No one is going to argue that drinking water during exercise, eating food and replenishing salt during longer intense exercise, and a eating plate of good food after exercise can stave off wasting, and encourage either repair or growth. Depending on your personal goals, the food may be high in carbohydrates or protein or both, sure. What people are going to argue with is that sugary sports drinks and processed food like protein drinks are somehow required for optimal performance.
on July 31, 2013
at 06:52 PM
This question is making me grumpy. The running stuff- and a lot of these studies are run on long distance runners- seems to suggest fat is a good idea for endurance stuff. Most gym work/body builder stuff needs carbs. It is not clear that anyone needs to be drinking sugar drinks throughout a workout for their carbs. I just ate about 250g of carbs post workout. I don't know, maybe I could have lifted a little more in the gym if I ate some sugar there, but I am not in the gym to be awesome in the gym. I am at the gym to be awesome at the rest of my life. I want the metabolic headroom necessary to deal with real world stuff with ease.
Unfortunately, I also cannot say those sugary drinks are 'horrible' for optimal performance. There are a lot of kids who can still handle all that sugar, and as long as there are way stations along the side of the road, the kids can run all the way to Texas on that sugar. It is, again, when the real world kicks in, and there ain't nobody on that road- that's when it starts making more sense to not have to depend on a constant drip of glucose.
on July 31, 2013
at 06:22 PM
Decades of research showed that cutting carbs led to weight loss and then decades of research showed that cutting fat led to weight loss. Now research is beginning to turn again to show that reducing carbs was right all along. Yes, if you can only burn carbs for fuel, then performance will suffer when you exercise too long without ingesting any carbs. Please come to Boulder Colorado and we will do a hill run. I will bring zero snacks or water, and you will not keep up.