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Leanne Ward Nutrition

134. The Low Down on Low Carbs and Sports Nutrition, with Professor Louise Burke

Oct 24, 2023
Professor Louise Burke, a sports dietitian with 40 years of experience, discusses the benefits and drawbacks of low carbohydrate diets in sports nutrition, the role of research in training strategies, and the importance of proper nutrition and timing in endurance events.
47:49

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Quick takeaways

  • Periodizing carbohydrate intake is crucial for athletes to optimize their training by providing fuel for different types of sessions and events.
  • Low-carbohydrate and ketogenic diets may not be beneficial for certain high-performance athletes, as they can impair performance and have potential drawbacks on bone health, immunity, and physiological responses.

Deep dives

Importance of Periodizing Carbohydrates for Athletes

Periodizing carbohydrate intake is a crucial strategy for athletes. Muscles utilize a combination of fuels during exercise, with carbohydrates and fats being of particular interest for longer sports. Carbohydrates have importance in two major ways: 1) they need to be replenished regularly since our bodies don't store large amounts, and 2) they can support higher-intensity exercise due to their ability to contribute to anaerobic glycolysis and produce more ATP aerobically. Athletes, especially high-performance ones, should ensure they have enough carbohydrates in their diet to effectively support their exercise demands, even if they primarily rely on fats for lower-intensity exercise. Periodizing carbohydrate intake allows athletes to optimize their training by providing adequate fuel for different types of sessions and events.

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