sane glucose supplementation has been very effective in high energy output activities.
That’s a really interesting area of active research. There are some really compelling papers that fat adapted athletes do not need to carb load. get the same performance. If you’re interested, I can dig up those papers for you. The issue is full fat adaptation can take 6-12 weeks for people, so most of the short term studies don’t see the differentiation. This does not give the fat athletes an advantage in raw power, except they don’t hit the wall. There was one paper showing higher vo2 Max sustained for longer, which is quite interesting
Sure, they are pretty niche: https://hackertalks.com/post/7986045 - The take away from this paper is after a 6 week adaption phase a keto athlete had a higher time to exhaustion then a high carb athlete even with carb loading.
https://hackertalks.com/post/7986695 - Here is the good one, looking at oxidation of HC vs LC - the available energy comes from fat (hence not needing to carb load)… The smoking gun though… look at the sustained VO2Max levels…
That is so much more energy available!
https://hackertalks.com/post/7987142 This paper shows better energy utilization in 5km runs, but importantly no disadvantage vs high carb runners. This paper introduces the theory that the runner bonk/wall is not running out of energy but a dip in blood glucose, which a low carb athlete will not experience.
this is really interesting. anecdotally, when I am in competitive shape pretty much any intense activity, particularly HIIT type stuff, is always best when I am fasted (except for BCAAs). I am often deep in ketosis at the time of maximum energy output and I seem to perform much better that way. I have no personal data to back this up, but this has worked for me for years. going to read your studies now. thanks!
That’s a really interesting area of active research. There are some really compelling papers that fat adapted athletes do not need to carb load. get the same performance. If you’re interested, I can dig up those papers for you. The issue is full fat adaptation can take 6-12 weeks for people, so most of the short term studies don’t see the differentiation. This does not give the fat athletes an advantage in raw power, except they don’t hit the wall. There was one paper showing higher vo2 Max sustained for longer, which is quite interesting
absolutely! perhaps post in your community?
thanks for the excellent back and forth.
Sure, they are pretty niche: https://hackertalks.com/post/7986045 - The take away from this paper is after a 6 week adaption phase a keto athlete had a higher time to exhaustion then a high carb athlete even with carb loading.
https://hackertalks.com/post/7986695 - Here is the good one, looking at oxidation of HC vs LC - the available energy comes from fat (hence not needing to carb load)… The smoking gun though… look at the sustained VO2Max levels…
That is so much more energy available!
https://hackertalks.com/post/7987142 This paper shows better energy utilization in 5km runs, but importantly no disadvantage vs high carb runners. This paper introduces the theory that the runner bonk/wall is not running out of energy but a dip in blood glucose, which a low carb athlete will not experience.
this is really interesting. anecdotally, when I am in competitive shape pretty much any intense activity, particularly HIIT type stuff, is always best when I am fasted (except for BCAAs). I am often deep in ketosis at the time of maximum energy output and I seem to perform much better that way. I have no personal data to back this up, but this has worked for me for years. going to read your studies now. thanks!