134. The Low Down on Low Carbs and Sports Nutrition, with Professor Louise Burke
Oct 24, 2023
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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.
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.
Potential Downsides of a Low-Carbohydrate or Ketogenic Diet for Athletes
Research has shown that low-carbohydrate and ketogenic diets may not be beneficial for certain types of high-performance athletes. These diets can enhance the body's capacity to burn fat but often come at the expense of carbohydrate utilization. This trade-off can impair performance, particularly during higher-intensity exercise, where carbohydrates play a crucial role. Studies have demonstrated that low-carbohydrate diets can turn off bone formation and activate bone breakdown, leading to concerns about long-term bone health. Furthermore, chronic ketogenic diets may induce an inflammatory response and impact iron metabolism, negatively affecting overall immunity and physiological responses in the body. While more research is needed to fully understand the effects of these diets on athletes, it's important to consider the potential drawbacks alongside any performance benefits.
Research Focus on Female Athletes and Nutrition
Recognizing the lack of research on female athletes, efforts are being made to address this imbalance and gain a deeper understanding of female-specific nutrition and performance. Studies are being conducted to investigate the impact of menstrual cycles on performance and to develop strategies for effectively managing and optimizing nutrition for female athletes. Researchers are studying the differences and nuances in female physiology, hormone profiles, and responses to various nutritional approaches. These studies aim to provide more tailored and evidence-based recommendations for female athletes, taking into account their unique needs, menstrual cycles, and overall health and performance goals.
In this episode, I chat with Professor Louise Burke.
Louise is a sports dietitian with 40 years of experience in the education and counselling of elite athletes. She worked at the Australian Institute of Sport for 30 years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy. She was the team dietitian for the Australian Olympic Teams for the 1996-2012 Summer Olympic Games. Her publications include over 400 papers in peer-reviewed journals and book chapters, and the authorship or editorship of several textbooks on sports nutrition. I hope that you all can appreciate the amazing talent that Louise brings to our episode today where we chat all about the “low down on low carbs”.
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