Mikkipedia Beyond Race Day: Marco Altini on Smarter Fueling
May 13, 2025
Marco Altini, a data scientist and athlete, dives into the evolving landscape of periodized nutrition. He shares his transition from a rigid data-focused approach to one that values flexibility and intuition based on physiological signals. Highlights include the science of carb periodization aligning with training intensity, personal insights into fueling for endurance racing, and the significance of electrolyte management. Marco advocates for individualized nutrition strategies, emphasizing a sustainable relationship with food that enhances performance and recovery.
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Marco's Periodized Nutrition Journey
- Marco periodizes his nutrition by increasing carbs on high-intensity days and lowering carbs on low-intensity days.
- He shifted from a rigid high-carb diet to a flexible, more intuitive fueling approach for better metabolic flexibility.
Boosting Fat Oxidation with Nutrition
- Metabolic flexibility and fat oxidation can be improved by lowering carb intake on low-intensity days.
- Marco's fat oxidation dramatically increased after 8 weeks of strict periodized nutrition, improving long-distance performance.
Challenging High Carb Assumptions
- The science does not strongly support that intakes above 30-40 grams carbs per hour enhance performance.
- Individual variability is key; some athletes perform well with low carbs and high fat oxidation without GI issues.