Training Science Podcast Top Episode Replay: CARBS, FATS, SALTS & BRAINS - with Professor Tim Noakes and Paul Laursen
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Jul 18, 2025 Join Tim Noakes, a leading Professor of Exercise and Sports Science known for his pioneering research, and Paul Laursen as they dive deep into the complexities of endurance nutrition. They discuss the minimal carbs necessary for peak performance and how excessive carb intake may hinder liver glucose production. The duo challenges conventional wisdom, emphasizing the importance of the brain in athletic performance and exploring the fat adaptation debate. They also tackle the controversial role of salt in sports nutrition, advocating for a balanced approach to fueling athletes.
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Minimal Carb Needs in Endurance
- Consuming >=60g carbs/hour fully inhibits liver glucose production during endurance exercise.
- The metabolic effect of high carb intake is minimal; carbs act more as brain stimulants than fuel.
Brain Glucose Threshold Shifts
- Fat adapted athletes can exercise longer and tolerate lower blood glucose than those on high carbs.
- This suggests brain glucose thresholds adjust with metabolic adaptation to fuel availability.
Fat Adaptation Lowers Glucose Threshold
- Fat-adapted athletes tolerate lower blood glucose before fatigue and can perform longer fasted.
- This metabolic flexibility allows efficient fat oxidation and delays the need for carb intake.
