Ask a Cycling Coach Podcast - Presented by TrainerRoad THE TRUTH ABOUT CARBS FOR CYCLISTS | Dr. Kyle Pfaffenbach | Ask a Cycling Coach Podcast 528
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Apr 24, 2025 Dr. Kyle Pfaffenbach, a nutrition expert and coach at Eastern Oregon University, joins the conversation to unravel the complexities of carbohydrates for cyclists. They tackle the controversial question of high carb intake and its link to diabetes, deep-diving into insulin's regulatory role. Insights on insulin resistance highlight the importance of exercise and diet. The discussion emphasizes the significance of A1C readings and the need for balanced carbohydrate consumption, while also shedding light on the impacts of processed sugar on health and performance.
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Athlete's Elevated A1C Story
- Michael, a 46-year-old male athlete, reported a high A1C of 5.9 after increasing carbs to 70-90 grams per hour during training.
- His normal glucose and insulin levels but elevated A1C raised questions about carb intake effects in active athletes.
Carb Metabolism Basics
- Carbs are absorbed in the small intestine and sent via the portal vein to the liver first, where the liver regulates sugar storage and output.
- Blood sugar rises post-meal, insulin is secreted after a lag, and protein, fat, or fiber slow digestion to moderate sugar spikes.
Insulin: Growth Hormone and Risks
- Insulin is a powerful anabolic hormone released in response to high calorie intake at rest, promoting growth and recovery.
- Overconsuming simple carbs without physical activity causes cells to become resistant to insulin's growth signals, risking metabolic dysregulation.