Why you shouldn't train on low carbs | Dietitian's advice
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- čas přidán 22. 08. 2024
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Experienced dietitian Steph Cronin sat down with us to explain everything about low carb cycling while training. Low carb cycling has been very prominent in the cycling world but recently all sports nutrition is turning to high carbohydrates. Be sure to keep those carbs coming in while on the bike to maximise your performance!
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I’m going to use this video as practice on not always reading the comment section 😁
😂😂
So recently ive switched to 30g of carbs per hour for my Z1 and Z2 rides and i will continue to do so. The benefits i have personally seen from doing this compared to not far outweigh any negligible weight loss or training body to use fat stores. 7 to 10hrs a week ave training.
So you went from zero to 30g? What benefits did you see?
@@user-rl3ef4ju9k so 30g per water bottle. I ate less during and after the ride. My recovery was much better also, less fatigue in legs making it easier to do 3 hard workouts a week for 3 weeks before recovery week, whereas previously i could only do 2 hard workouts properly, the 3rd was normally half assed or aborted
Mate, what is a Z1 and Z2 ride? You can't be talking about heart rate zones. Power? Thanks.
Tl;dr
Train on water and food(low carb is fine)
Performance or competetion:
Fuel up etc.. Carbs, caffeine and So on. Make the most of your body.
I did low carb high intensity for theee months. I quit that because I was so full of cortisol and adrenaline that I could not sleep for weeks. Blood sugar was so low my body kept trying to wake me up. Low carb is great to correct health problems, but I don't think it's sustainable for performance.
Low carb CAUSES health problems and the first one is elevated cortisol. Look up the links with elevated cortisol and cancer.
Sugar fuels the immune system and sugar lowers cortisol in seconds.
low carb is not "great" for anything.
@@donwinstonyou are incorrect. Science proves that. Low carb may not be for everyone, but it is great for some people.
@@NigelTufnel-11 Almost everyone who eats an extreme low carb diet eats a bacon double cheeseburger without the bun kind of diet. That is NOT a healthy way to eat. You can lose weight on ANY diet. Why not do it with a healthy diet?
@@donwinston It's really all about "when" to increase your carb load.
Steph is saying very reasonable things, but let me add something: optimal nutrition for an insulin sensitive athlete and an insulin resistant person are different. When an insulin resistant person consumes a diet that is rich in carbohydrates their health spirals downwards towards T2 diabetes, so that person needs to be mindful of how many carbs they consume before, during and after exercise.
These days I'm consuming some carbs before and during more intense rides, but less than would be optimal for an insulin sensitive person. Later in the day I continue my usual low carbohydrate diet.
A little fact coming from a T1D. The more body fat you have creates the insulin resistance. People are not born either sensitive or resistant. If you are healthy your insulin sensitivity will be normal and is a good thing. You are always better off on the sensitive side than resistant side. If you are resistant then dropping your body fat will do wonders. Fat is fat. Carbs are energy. This is all talking about a healthy person doing a lot of training.
@@thediabeticcyclist4936 if you are insulin resistant and you eat carbs, do you gain or lose fat? You gain fat, and continue to spiral down the path of insulin resistance. That's the point I'm trying to make: there can be very good reasons for somebody to restrict carbohydrates even though in the short term it's not the dietary choice that maximizes your performance on the bike.
You are full of crap. If you are insulin resistant then you are fat. Lose weight. Insulin resistance doesn't have anything to do with carbohydrates other than the contribution to a calorie surplus which is true of fat and protein too.
Great comment. So many people simply generalise the nutrition. 1+1 is not 2 for everyone when it comes to nutrition. Every person responds every differently to their dietary intake - that doesn’t mean we can’t broadly categorise people into groups, we can, but we gotta observe the progression of health/disease case to case.
an insulin resistant person is fat and needs to lose weight. it doesn't frigging matter what he eats. what matters is how much.
I saw a GCN video on experimenting with high to extra high carb fueling and found it very interesting, so I started experimenting. I have found that going to a slightly higher carb load than I was previously using has been very beneficial. I finish stronger and feel better after the ride.
I agree .
Carbs are a tool and should be used as one so , you don't carry a wrench around with you when your not using or need it.
Same with carbs.
Lol what?
Body ALWAYS needs sugar. When your blood sugar is zero you die.
Body doesnt need a wrench but it always needs sugars. EVERY cell in the body runs on sugar.
There was a study on glycogen levels after a training session on two groups, one was low carb or fasted, the other was carb fueled, there was no difference in glycogen levels after the test! The fasted group had simply preserved their glycogen stores. I think this only works when fully fasted and after training in such a manner for a long time. It wouldn't work simply on 'low carb' because as soon as any amount of carbohydrate comes in, the body will shut off fat utilization. I think you can either train high carb or NO carb, and nothing in between.
excess protein from meat and fish gets converted to sugar. that is the only way people who eat a low carb diet can do any significant exercise. it takes several hours for protein to turn into sugar.
Ive lost count over the last decade how many WT riders have come to me in private for weight loss advice.
The amount of sugar being consumed right now in the peleton is how many WT have been influenced by my overt sugar consumption message.
One very famous GC rider who shall go unamed told me 'Durian! The zumo work even better with this amount of sugars!! you are the man!!'.
Corrected: Why you should not do high intensity training on low carbs | Dietitian's advice 😉. I did Zwift Academy workout #6 (the long one) today without carbs and not the best feeling afterwards. Test and learn.
Let me get this right. Low carbs is fine for Zone 1 or 2 which accounts for 80% of training but the title of the video is “You shouldn’t train on low carbs”
*Lets get this right - 3 billion people in the world are slim on high carb low fat diets. They dont track CICO.
Low carb is fine if you want reduced life performance and increased desires for fatty foods aka higher BMI.
I say that as a 46 year old who has been following unlimited sugar intake for over 30 years and cant train much the last 3 years due to severe injury. I sit here ripped AF. Veins all over.
@@durianriders yes, but diabetis is a thing and if people don't use the sugars in their blood they will most certainly get sick sooner or later
@@durianriders BMI is bullshit....aren't you on TRT as well as a sugar junky?
@@durianriders Can you really include 3rd world borderline/full on poverty in this? They aren't tracking CICO and they aren't tracking diabetes either.... I challenge you to a 9 day dry fast lol.... you've no chance you'd be out by day 2 😂😂😂
Go back and listen starting at the 2 min mark. You missed the point
Really depends on how well one’s body is fat adapted..ketone level and simply Science. The low fat,high carb approach to Nutrician is responsible for most modern mortality…humans evolved using fat for energy and our body regulates blood/glucose level…over the past 50 years of following low fat ,high carb (with little data to support) humans are in a constant cycle of massive spike in Insulin,followed by crash,regularly throughout the day and night. Leading to Diabetes,Heart Disease...Literally poisoned by sugar and ultra processed foods. Creating inflammation and obesity. Very interesting work now being done in Sports Science-Prof Tim Noakes being one of many Doctors,Scientists looking in to this and providing study’s ,data and plenty of food for thought. This ,I feel is leading to greater understanding of how our body’s work and especially will help athletes to compete,with a better understanding.
Maybe you should look at the hypoglycemic index and change to a different carb.
You can like me carb up the night before using what i call slow carbs. (6 to 8 hours before they become available.)
@@Mavrik-60 Basically any Carb has to be dealt with by our liver and disposed of somehow in our body-in most people stored as fat! Then fat stores unavailable as body accustomed to running on Carb. resulting in Fatty Liver,Clogged Arteries,Heart Problems etc. Have only been looking in to this subject over past twelve months,but pretty strong evidence pointing in direction of fat adapted-ketone adapted being more healthy than simply fuel from Carbs..High Saturated Fat,Protein,Low Carbs. makes sense. The Low Fat,High Carb food triangle,used over the past 50 years has an accompanying graph showing increase of Heart Disease,Obesity,Diabetes etc. So whatever the answer I welcome good Scientific Study,Debate etc as it can only lead to improvements.
@@felixjackson2670 that is true far as i can see been doing this long before the internet and info explosion no trainer by trials and errors. Like i said carbs are a tool and should be used as a tool like she said sprinters can't rely on ketones alone and i have found this to be true. Yes they do cause all the problems that's why you only consume carbs with discipline added. A tool. Leave it in the tool box till you need it then use it not sparingly but correct for your body type.
Agree. The work of Dr Robert Lustig is good on this. Our primeval diet was high fat, low carb. When I last checked, hunting mammoths burned a lot of energy. Yet Neolithic hunters did not eat bread or sugar. Our modern “science” is a mess.
You are full of crap.
I’ve been a cyclist for 40 years and have gone low carb for the last 5 months. It took about 3 months to become “fat adapted”. I now ride up to 5 hours with maybe 4 berries and just water and I am barely hungry post ride. I’ve also been racing up to 90 minutes on just water. My performance has had a huge jump (ftp up by 10%). I have lost 9kg and every aspect of my wellbeing has improved. I can confidently say that I’m never going to eat carbs or sugar again in my lifetime. Most dieticians will disagree because of huge vested interests in their industry. Also there is a huge amount of placebo effect with sugars which will stop many people from changing their paradigm. The next few years will be very interesting to see.
But you are still eating some carbs or not at all? What about racing over 90 mins?
Doing the same for almost 2 years.
I don't race but many times I do my intervals even fasted although if I know it's going to be more than an hour (in total), probably I'll have a light breakfast :)
Besides that, any Z2 indoor ride or even when I go outside (up to 4-5 hours) I have nothing or maybe some nuts (if I feel it).
I haven't had any issue when doing that to be honest, worst part is when you do Gravel rides and then it's not "as easy" as with Road cycling because of the hilly and technical climbs (and even descents) you can find.
You must be going at snail pace then. It's pure science that your body needs glycogen for higher intensity efforts. So unless you're a mutant, what you're saying is nonsense and worthless for the conversation.
I regularly do 100km rides fasted and sometimes 100 mile rides also fasted. I don't eat anything on any bike ride sub 200km. I'm carnivore and fully fat adapted carbs are not needed period!
@@markthomas741 Again, maybe going snail pace. Let see that Strava data. No human can sustain repeated 250-300 watt (or higher) efforts on long rides on empty stomach. I call bullshit.
Steph's changed a lot in the last couple of years, she used to have a smile and a glow about her that seems absent now....
Like most Aussies, she likely participated in the big medical experiment
I noticed that, too. Grey, vitality down….
@3:10 that vanilla slice would have only about 40g of sugar but around 10-20g of fat.
So if you do the maths to get 400g of carbs the average 45kg adult needs to function properly in society they would be getting around 100-200g of fat per day. The fat you eat is the fat you wear so end of the week we are gaining 700g + of fat. Now we see why so many people are obese when they think sugar is bad but fat isnt regarding fat gain.
So can you provide links to the studies that support the claims you are making?
I’m on keto diet for more than two years now and would like to understand how I’m able to perform harder and longer compared to when I was carbed up. I’m willing to be “experimented on” coz I’m really curious.
Training fasted then 5-30g glucose per hour per Dr Tim Noakes (whom advised Paula Newby Fraser-most successful nutritional ketogenic endurance World Champion athlete)
Newest research stating to get 100g protein ASAP post exercise. It does take many months to become fat adaptive. Most pro’s do this more in secret as it’s the BEST way to perform in endurance events & they get a lot of sponsors &$$ from processed carb companies so they can’t be seen as not using the pre packaged products.
@@CarnivoreDMDI’m on strict keto especially before big rides or when I’m planning to beat my Strava PR. My ketone levels would be at 2.6. My hardest ride lately was 223kms with 2600m elevation on a fixed gear bike. Didn’t eat until about 188kms coz I was already too hungry. I could do multiple anaerobic efforts in quick succession because I am no longer experiencing the usual lactic acid pain caused by carbs. I get tired but my legs don’t hurt.
@@dtmateo What type of food/energy do you bring on your longer rides?
I don't want to fuel on bars and liquid carbs, to cut sugar intake.
I'm 64 and quite bike fit, but I have elevated sugar levels which is pre diabetic. I need to cut back on carbs (mostly beer) and I'd love to know if I could still have carbs on the bike as they are used immediately.
Do I need to eat carbs post cycling workouts as defined below - even if the effort is less than 90 minutes?
Zone 2 efforts: ______?
Higher Intensity efforts: _____?
I usually eat some carbs post workout regardless of my workouts and consume protein post for the higher intensity efforts. Is that pretty good or is it just too much carb?
I don’t do great with too much carb, so if I don’t need it I’d like to reduce it.
My takeaway is that maybe I should swap my post-carb for pre-carb?
I use the eat my ride app to estimate my carb burn across various sessions and it’s really good
How about option 3 T2D
High protein > low carb. I eat 60% of mu diet in protein, 20% carb and 20% fat. Ive lost 100lbs in the last 15 months doing this and cycled my ass off over summer, literally.
When i want to feel lean, i go lower on carbs. But i dont overdo it on my workouts because thats asking for i jury or shitty performance. When I plan on going harder, hill climbs or longer ride, i just add more carbs.
Protein should be your main source, then alter carbs as necessary for whatever your day calls for.
The way to get better at burning fat to cycle low intensity with plenty of carbohydrates. Why? Because it gets the body better using flat through the increased production of mitochondria. You ride for long period of time without carbohydrates and you will be knackered end of story. In other words, the body becomes better burning fat, not through starving of carbohydrate, but by doing loads and loads of training to enable the body to burn fats better. Hope this makes sense.
Any benefit to high quality carbs immediately after training session for better muscle rec?
Low-carb training can reduce the availability of glucose, decrease glycolytic enzymes (LDH) activity and is metabolic inefficient. There is higher oxygen consumption in fat oxidation compared to glucose. After prolonged exercise, you will be mildly hypoglycemic especially if you don't consume glucose before and during exercise, cortisol will be high and glycogen depleted. Lean tissue is degraded to supply precursors for gluconeogenesis, and recovery will be impacted. Do you want to be better at fat oxidation or a better, fitter, stronger athlete? The fitter you are the better you are at oxidizing fat. A true recovery ride .4 or .5IF for an hour it's fine not to fuel, any other training should be properlly fueled.
There are so many opposite views in comments. Metabolic pathways are established on a molecular level for sure (most of them), but the way metabolism will work for an entire human being will vary greatly person to person. We maybe able to divide people into broad categories, and there is much to learn from it, but fitting those findings back to a single person shouldn’t be done without the classic good old method - trial and error. Let the person find out which diet they find the best.
Human physiology works the same in everyone.
Advanced type 2 diabetes complicates everything . High intensity riding doesn't do me any good .
All that sneaky-tweaky approach to nutrition may be valid, but if so then only for extreme intensity cyclists. Best approach for mere mortals is to eat a ketogenic diet, preferably mostly (or even only) fatty meat, and let go of all that carbohydrate completely. I live on less than 20gr of carbohydrates per DAY, sometimes right down to zero, with no problem, can go on a hard and long session after a long (15+ hours) fast, and have no issues either during or after the event, without any "fueling". Our bodies were designed to operate this way, and any deviation carries negative consequences. Your genetics or training might help you deal with the consequences, but why would you do that if you can avoid them in the first place?
That is stupid. A ketogenic diet is not healthy. The amount of saturated fat you eat is ridiculous. You will shorten your life. Ketogenic dieters are a cult of willfully ignorant, pathologically alienated, anti science twits.
Just make sure you take shares out in listerine
Almost everything Ketogenic diet advocates say is completely bogus.
Wondering if there's an overcompensation effect where if you go low carb before a big event and then go switch to high carb on the event day you suddenly get a significant energy boost.
Your body can only digest and process so many carbohydrates per hour. There wouldn't be any performance different if you are fueling adequately. Low to high training is just lowering tolerance.
Yes you get a sick stomach.
Steph has described in other videos the importance of gut training. As others have mentioned, you’d probably make your gut unwell if you went down that path.
There is, it’s called Glycogen Supersaturation/Supercompensation. A period of low carbohydrates depletes the muscle of glycogen, followed by a surplus of carbohydrates causes increased glycogen retention, up to around 150% of resting glycogen levels. More common in bodybuilders as they deplete, refuel and refill the muscles so they are significantly larger. Harder to do for ‘performance’ because it requires the lead up to the event to be depleting carbs.
remember bodybuilders are full of PED's creatine etc. Ive been involved in bodybuilding for 27 years. There is no such thing as natural bodybuilding unless you believe in santa. @@spliffonator1
gone are the days of 100mg caffeine Clif gels.
Real feel right here.
Nope. I perform at my best high power on a low carb diet.
You should train on CARBS FUEL. Best carb gel on the market. 50grams of carbs per gel.
And people think fatmax only burns fat. It burns the most amount of fat but also a lot of carbs 😅
Cycling is the main reason to eat carbs like a trashbin what are you people all on about.
Good tips.
When you cut carbs you ALWAYS eat more fat and protein to 'catch up'. Fat and protein are the most anabolic macros. That is why sumos SMASH the fat and protein in. When a sumo cuts fat and protein he drops too much weight. I studied Japanese martial arts for a few years.
People should wear CGMs and take their choices based on them.
CGMs are useless except maybe for diabetics.
The lady is misinformed!
I think since i live in amerca and virtually everything we put in our mouths has added sugar.....ill keep to the carnivore strategy as much as possible.
For an American it's a good strategy 🤷🏻♂️😅👌 your Cakes in grocery stores and bakerys are glowing in the dark man !
And bread? I don't think full grain will ever be popular in the US 😂
So yeah .. if you're living in the US .. eating carnivore can be much healthier than anything else 😅
Enjoy your short life.
Hard disagree on this one
Lol Cycling says it all. Lift weights.
Sorry nutrition is the weakest point for the channel, everything else is very good
Been a Fan of this channel but I disagree to this particular video.
Been on low carb for last 3 years. As long as you are have good amount of saturated fats and proteins there is very minimum need of carbs. Body has various methods to produce glucose such as Gluconeogenisis. Prime example is Dawn phenomenon.where the blood glucose levels in an athlete are close to a diabetic in the morning. Also Cori cycles is were body trains to use Lactate as a fuel if used smartly. As per Prof. Time noakes body needs only 3grm of glucose per hour.
Just my point of view with the experiments that I have done on my self.
Thanks for sharing and we’ve definitely heard of Tim. Extreme ultra athlete that destroyed himself on carbs and did a 180 on them! Definitely merit in his arguments but as a general blanket rule I don’t think you can argue that carbs win when it comes to performance though. All the scientific literature points to it and all the pro teams are ramping up their carb intake like never before. Not saying low carb can’t work for certain individuals but it’s generally not the best approach when you’re looking to perform optimally.
@@roadcyclingacademy6476 Thank you for your replying much appreciated. Yes, the literature points to carb cause there isn't much on low carb. Slowly studies are coming up. I would prefer sticking to the low carb approach as it might take time to build better but atleast I am not playing with my insulin and rooting for an unhealthier life later due to these processed carbs.
@@allabouttri Low carb is absolutely not better for performance in athletes - it's basic physiology. No offence, but an athlete a bit older like yourself may be okay; but for those at the pinnacle of the sport, you cannot pretend that low carb is sensible, or even an option.
@@nicklewiscyclingagree. People don’t understand that high performance sport isn’t about health it’s doing what it takes to win. Then the use of high carbs is the norm. People confuse general health Vs performance.
@@roadcyclingacademy6476
"Perform optimally"... at a younger age. As we get older and experience various accumulated stresses, insulin issues and subsequent inflammation become a problem. I realize carbs are better for high end performance, but if I've got arthritis and chronic fatigue, I won't ride too well either.