Fitter Radio Triathlon Podcast Fitter Radio Episode 503 - Dr Alannah McKay. Dr Philip Hurst.
Jul 15, 2023
Dr. Alannah McKay is a researcher specializing in iron metabolism and sports nutrition, while Dr. Philip Hurst studies the psychology behind sports performance. They discuss how low carbohydrate diets can affect iron levels in athletes, revealing surprising health implications despite enhanced performance. Additionally, Hurst delves into the placebo and nocebo effects, highlighting how an athlete's mindset can influence their results. The conversation stresses the importance of strategic nutrition and mental preparation in achieving peak athletic performance.
AI Snips
Chapters
Transcript
Episode notes
Low-Carb Training Raises Hepcidin
- Training in low-carbohydrate states increases IL-6 release and triggers higher hepcidin responses that can reduce iron absorption after exercise.
- Repeated low-carb training may therefore impair iron regulation even if short-term performance looks normal.
Monitor And Time Iron On Keto
- If you adopt a ketogenic diet, monitor and increase dietary iron because many carb foods are fortified and ketogenic menus are often lower in iron.
- Time iron intake to avoid periods of elevated hepcidin to maximize absorption.
Use Periodized Low-Carb Sparingly
- Use periodized low-carb sessions sparingly; they can stimulate molecular adaptations but limit high-quality hard training and long-term gains.
- Treat 'train low' as a targeted tool, not a permanent state for elite performance.