KoopCast High Carbohydrate Intake for Ultrarunners #237
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Oct 25, 2024 Aitor Virbay, a researcher in exercise physiology and metabolism, works with elite athletes and heads nutrition for the WT INEOS Grenadiers cycling team. He discusses the benefits of high carbohydrate intake for ultrarunners, revealing how glycogen protects muscle and enhances recovery. Aitor shares insights from a mountain marathon trial comparing carbohydrate doses and highlights the necessity of gut training. Individual responses vary, emphasizing the importance of a tailored approach. Practical tips include progressive carbohydrate consumption and assessing gut readiness.
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Carbs Protect Muscle Integrity
- High carbohydrate intake during ultramarathons can reduce exercise-induced muscle damage and speed recovery.
- This shifts carbohydrate from an energy-only role to one protecting muscle integrity and neuromuscular function.
Self-Experiment Sparked Research
- Aitor tested high carbohydrate feeding himself and found 90 g/h was not a hard limit for comfort or absorption.
- His self-measurements with a gas analyzer showed elite athletes' metabolic demands often exceed published recommendations.
How Carbs May Prevent Damage
- Possible mechanisms: maintaining muscle glycogen preserves contraction quality and calcium handling.
- Low glucose availability may impair neuromuscular signalling, increasing damage risk.