4min chapter

Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354

That Triathlon Show

notes

CHAPTER

Train Low

Wasi james morton coined the term finish low, which implies starting with low lican a. For instance, some people struggle when they have low glacgen availability. One of the strategies that you can use to actually get through the session is to at carbohydrates at some point during the training session.

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Transcript

Episode notes

Tim Podlogar, PhD, is a Research Fellow at the University of Brimingham, Assistant Professor at the University of Primorska (Slovenia), and nutritionist for the Bora Hansgrohe World Tour cycling team. One of Tim's main areas of expertise is the science and practice of carbohydrates in endurance sports, and this is the topic for today's interview.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Carbohydrates before, during, and after competition

-When and why to use glucose and fructose

-Is 120 g/h carbohydrate feeding superior to the commonly recommended 90 g/h?

-Training in a glycogen-depleted state

-Reverse engineering your carbohydrate intake by looking at upcoming workout demands

-Continuous blood-glucose monitoring

-Training the gut

SHOWNOTES:

https://scientifictriathlon.com/tts354/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

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LINKS AND RESOURCES:

Tim's website, Instagram and Twitter
Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267
RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280
Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269
Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise (NB. Delayed feeding in train-low strategies) - Podlogar et al 2021 (full text link)
Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h -1 versus 90 g h -1 at different ratios (NB. 90 g/h vs. 120 g/h carbohydrate) - Podlogar et al. 2022
Progressive increase in glucose transport and GLUT-4 in human sarcolemmal vesicles during moderate exercise (NB. GLUT4 needs time to be translocated to the muscle membrane - reason for progressive feeding) - Kristiansen et al. 1997
Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate (NB. No muscle glycogen sparing with CHO but prolonged endurance -> yet blood CHO source then rescues low muscle glycogen levels -> so 120 might be better than 90 if being able to oxidise it) - Coyle et al. 1986
Glucose Plus Fructose Ingestion for Post-Exercise Recovery-Greater than the Sum of Its Parts? (NB. Why fructose?) - Gonzalez et al. 2017
Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis (NB. review of CHO restriction) - Gejl & Nybo 2021
Effect of Carbohydrate Content in a Pre-event Meal on Endurance Performance-Determining Factors: A Randomized Controlled Crossover-Trial (NB. Blood glucose rises similarly as lactate on a graded test) - Aandahl et al. 2021
"Addition of fructose to a carbohydrate-rich breakfast improves cycling endurance capacity in trained cyclists" (NB. Breakfast study) - Podlogar et al. Will be published in the International Journal of Sport Nutrition and Exercise Metabolism.
Exercise Physiology: Theory and Application to Fitness and Performance - Book by Scott Powers et al.