Human Performance Outliers Podcast with Zach Bitter Episode 452: High Carb - My First 8-Weeks
Aug 28, 2025
The host shares their journey of switching to a high carbohydrate diet after 14 years of low carb fueling for ultramarathons. They discuss how this dietary change has impacted performance and recovery during training for a 100-mile race. Insights into improved sleep quality and energy levels reveal the surprising benefits of this transition. The episode offers a tantalizing look at the contrasts between the two approaches, making it a thought-provoking listen for anyone interested in endurance training and nutrition.
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Trying High Carb After 14 Years Low Carb
- Zach switched from 14 years of low-carb to a moderate-high carb experiment to see if he can tolerate more carbs in a 100-mile race.
- He framed the change as curiosity-driven and reversible if it doesn't work.
Assess Diet By Performance, Sustainability, Life
- Evaluate diet changes across performance, sustainability, and day-to-day quality of life.
- Treat dietary choices as opportunity costs and weigh strengths and weaknesses versus your goals.
Prefer Low-Fiber Carbs For High Training Load
- Replace high-fiber whole carbs with lower-fiber refined carbs to meet high training calorie needs.
- Use white rice, honey, sourdough, and sports products to avoid early fullness and digestive discomfort.