This article is going to delve into why runners need carbohydrates, why runners need carbs on the run and which ones are best, and why it might be beneficial to train without food some of the time. I work with athletes all the time to help them determine how to fuel their bodies with enough carbohydrates, protein and fat from real food without overdoing it. While most athletes can and should focus on carbohydrates for the majority of their calories, it is important to stress the fact that as an athlete, you are an experiment of one — you get to decide what diet, training schedule and recovery methods work for you. There is a huge emphasis for runners to get lots of carbs in their diets to help them run. Honestly, carbohydrate intake is sometimes overemphasized.
Low vs. High Carbohydrate Diets for Endurance Performance
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Re-Examining High-Fat Diets for Sports Performance: Did We Call the ‘Nail in the Coffin’ Too Soon?
Recent re-emergence of interest in LCHF diets, coupled with anecdotes of improved performance by sportspeople who follow them, has created a need to re-examine the potential benefits of this eating style. Unfortunately, the absence of new data prevents a different conclusion from being made. Notwithstanding the outcomes of future research, there is a need for better recognition of current sports nutrition guidelines that promote an individualized and periodized approach to fuel availability during training, allowing the athlete to prepare for competition performance with metabolic flexibility and optimal utilization of all muscle substrates. Nevertheless, there may be a few scenarios where LCHF diets are of benefit, or at least are not detrimental, for sports performance.
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I want to start with three examples that have stuck with me and really got me thinking. How do wild animals know what and how much to eat and yet are never fat or chronically ill? Finally no matter what the advertising has to say, the Tour de France, Ultra mega giga Ironmans are not even close to some of the feats our ancestors performed usually with only survival in mind rather than fame and fortune the race to the South Pole comes to mind. The answers can be classified as stranger than fiction, however, by going down to the fundamentals of nutrition, if you can call it that, and the human body and ultimately high performance is an absolutely fascinating story. Staying alive or using the full medical term — survival — is the goal behind every species on the planet earth.
Log in Join now for free. Everyone knows that carbohydrate drinks can enhance performance. But as Asker Jeukendrup explains, new research suggests that actually swallowing your favourite sports drink might not be necessary. Bizarre as it sounds, you can rinse your mouth, spit the drink out on the ground and still be faster!
