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Contrary to common belief, a recent study suggesting that runners need 90 to 120 grams of carbohydrates per hour to run a sub 2-hour marathon was scrutinized. The model implied that carbohydrates alone were necessary for this feat, debunking the theory. It was found that the assumptions made in the study, particularly regarding fat burning during exercise and the immediate utilization of ingested carbohydrates, were flawed. The study actually proved that running a sub 2-hour marathon solely on carbohydrates is not feasible.
Further exploration revealed crucial insights into the regulation of muscle glycogen and its impact on energy utilization during exercise. Muscle glycogen operates separately from blood glucose regulation, serving as a reservoir for excess glucose. The body prioritizes maintaining normal blood glucose levels, leading to the rapid utilization or storage of ingested glucose. Muscle glycogen controls its own metabolism through insulin, influencing the body's choice between glycogen and fat oxidation for energy production.
The discussion extends to challenging prevalent beliefs about the indispensability of carbohydrates for athletic performance. Notably, high carbohydrate intake during extended exercise was shown to elevate blood glucose levels to hazardous levels, contradicting the perceived advantages. By highlighting the role of muscle glycogen, the study highlighted the complexities of energy metabolism and refuted the conventional wisdom surrounding carbohydrate reliance in sports performance.
Humans have been high-performance athletes for millions of years, as evidenced by the hunting abilities of native Australians. Despite not training like modern athletes, ancient Australian hunters exhibited remarkable feats like running faster than Usain Bolt. The shift to an industrial diet has negatively impacted human health, as seen in the transformation of Plains Indians from tall, healthy individuals to shorter, less healthy individuals.
Transitioning from high-carb to low-carb diets can significantly improve athletic performance and overall health. Athletes like Marty Taupau experienced revitalized careers after adopting a zero-carb carnivore diet. The adaptation period to a low-carb diet may initially affect performance, but transitioning during the off-season can facilitate optimal adjustment leading to long-term benefits.
Professor Tim Noakes is a South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town.
He has run more than 70 marathons and ultramarathons, and is the author of several books on exercise and diet. He is known for his work in sports science and for his support of a low-carbohydrate, high-fat (LCHF, Banting) diet, as set out in his books The Real Meal Revolution and Lore of Nutrition: Challenging Conventional Dietary Beliefs.
Prof Noakes has published more than 750 scientific books and articles. He has been cited more than 21 000 times in scientific literature and has an H-index of 77. He has won numerous awards over the years and made himself available on many editorial boards. For the final 15 years of his academic career he was rated an A1 scientist - the highest possible rating indicating a world- leading scientist - by the South African National Research Foundation.
It was a pleasure to have him on the podcast, and I'm sure you will find it just as enjoyable. Please help me make this as popular as possible and get his important work out to as many people as possible by leaving a comment, liking, and sharing this video with your friends, family, and on social media. Enjoy!
Prof Noakes Foundation https://thenoakesfoundation.org/prof-tim-noakes/
The Nutrition Network https://nutrition-network.org/
Donate to the Noakes Foundation https://thenoakesfoundation.org/support/donate/
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This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Dietary and lifestyle changes are only part of the complete health picture, the impact of which will depend on each person’s individual circumstances. It is important to stay under the care of appropriate health care professionals, whose advice should be sought before making any substantial dietary or other changes.
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