s3/e22 Let's Talk About Low Carb Diets for Endurance Athletes with Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition)
Jun 15, 2023
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Sports dietitian Holley Samuel discusses low-carb diets for endurance athletes, exploring intentional vs unintentional carb restriction, performance gains, research limitations, health risks, and body composition. They also dive into the relationship between carb restriction and Low Energy Availability (LEA), as well as the outliers who thrive on low-carb approaches. Holley emphasizes finding a realistic and sustainable balance and navigating dietary changes with professional help.
Training low (carbohydrate) and racing high (carbohydrate) approach does not yield superior outcomes compared to adequate carbohydrate intake for endurance athletes.
Restricting carbohydrates can lead to risks such as low energy availability, glycogen depletion, and negative impacts on gut health and relationship with food.
Individual responses to low carbohydrate diets vary, and it is important to work with a professional to ensure a well-rounded and balanced approach to nutrition and performance.
Deep dives
The concept of low carbohydrate diets for endurance athletes
Low carbohydrate diets have been discussed in the world of endurance athletes, and there has been some research on their benefits and drawbacks. The concept of training low (carbohydrate) and racing high (carbohydrate) has been explored, but the research indicates that it does not yield superior outcomes compared to training and racing with adequate carbohydrate intake. Additionally, restricting carbohydrates can lead to risks such as not consuming enough energy, leading to low energy availability, which can have negative impacts on performance and health.
Understanding the definitions of low carbohydrate diets
In the podcast, the host provides definitions for low carbohydrate diets, which can vary in terms of the percentage of calories and grams of carbohydrates consumed. Very low carbohydrate diets are considered to contain less than 10% of calories from carbohydrates and/or between 20 and 50 grams of total carbohydrates per day. Low carbohydrate diets involve getting 26% or less of daily calories from carbohydrates and/or less than 130 grams of total carbohydrates per day. It is important to note that the definitions can vary based on individual needs and that moderation is also a possibility with 26-44% of daily calories from carbohydrates.
Potential risks of low carbohydrate diets
Restricting carbohydrates can lead to risks for endurance athletes. One of the risks is not consuming enough calories, which can result in low energy availability and negatively impact performance and health. Additionally, individuals who restrict carbohydrates may experience issues with glycogen depletion and a lack of fuel for high-intensity exercise. Another aspect to consider is the potential impact on gut health and gut microbiota diversity. Moreover, the restrictive nature of low carbohydrate diets can also contribute to disordered eating behaviors and an unhealthy relationship with food.
Individual responses and considerations
It is essential to recognize that individual responses to low carbohydrate diets may vary. While some individuals may find that restricting carbohydrates helps them with dietary control or addresses specific symptoms like inflammation, others may experience adverse effects. The response to adding carbohydrates back into the diet after a period of restriction can also be different for each person, based on factors such as gut health and individual needs. Working with a professional can provide personalized guidance to ensure a well-rounded and balanced approach to nutrition and performance.
Importance of Macronutrient Balance and GI Distress
It is important to maintain a balanced macronutrient intake to support optimal performance and minimize health risks. Macronutrient imbalance, such as low energy availability or carbohydrate deficiency, can lead to various negative outcomes, including GI distress. Low carbohydrate intake can result in insufficient fiber intake, leading to unhealthy bowel movements and digestive issues. It is crucial to ensure adequate carbohydrate consumption to support gut health during running and prevent GI problems.
Impacts of Nutrition on Athlete Health
Insufficient energy intake and macronutrient deficiencies can have significant consequences on athletic performance and overall health for both male and female athletes. Female athletes, in particular, may be more sensitive to carbohydrate restriction and energy deficits due to the complexity of hormonal changes they experience throughout their lives. Inadequate nutrition can lead to stress fractures, injuries, hormonal imbalances, fertility issues, mood disturbances, and even worsen anxiety. It is crucial to prioritize proper nutrition and avoid extreme dietary restrictions to support both physical and mental well-being in athletes.
Let's talk about low-carb diets for endurance athletes! Sports dietitian Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) joins the show to talk about low carbohydrate approaches for endurance athletes. Good? Bad? Let's discuss!
Intentional vs unintentional carbohydrate restriction
The purported benefits of a low-carb approach; does it translate to performance gains?
The current state of the research on low-carb approaches for endurance athletes
What "fat burning"/being fat-adapted actually means
Is it the carb restriction or calorie restriction that creates the risk?
The limitations of the research and what we still don't know
The risks of a low-carb approach from a health perspective (especially for people with a history of disordered eating)
What about body composition?
The relationship between carbohydrate restriction and Low Energy Availability (LEA)/Relative Energy Deficiency in Sport (RED-S)
What's going on with the small subset of (mostly male) athletes who seem to thrive for years on a low carbohydrate approach?
And more!
Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life. https://holleyfuelednutrition.com
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