Taking a look at the bigger picture….
A lot of times, I try to express that in my years of doing this, that there rarely is a black and white answer to any given task, problem or challenge in the way of fitness. I mean, yes, it’s ALWAYS diet, but that varies person to person and goal to goal… so to speak.
Shade’s o Grey.
Nowadays many people blindly follow one thing or another and turn a blind eye to the science staring them right in the face. I will start with Paleo types, which, I preface by saying is an absolutely amazing way to eat for health and longevity and the diet I recommend the most. But even the authors of “The Paleo Diet” realized that they were kinda missing the beat with regards to human performance and went back years later to write “the paleo diet for athletes”
In one book…..
No dairy, no sugar, no beans, no lentils, no grains, no potatoes, no nightshades
In the next book, they realize that “IF” performance is the goal, that the studies provided show a true barometer of what is needed.
It’s simply too hard to get in enough carbs/quality proteins to fuel and recover from the types of exercise we do today than it was in the caveman era…
A lot of times, I try to express that in my years of doing this, that there rarely is a black and white answer to any given task, problem or challenge in the way of fitness. I mean, yes, it’s ALWAYS diet, but that varies person to person and goal to goal… so to speak.
Shade’s o Grey.
Nowadays many people blindly follow one thing or another and turn a blind eye to the science staring them right in the face. I will start with Paleo types, which, I preface by saying is an absolutely amazing way to eat for health and longevity and the diet I recommend the most. But even the authors of “The Paleo Diet” realized that they were kinda missing the beat with regards to human performance and went back years later to write “the paleo diet for athletes”
In one book…..
No dairy, no sugar, no beans, no lentils, no grains, no potatoes, no nightshades
In the next book, they realize that “IF” performance is the goal, that the studies provided show a true barometer of what is needed.
It’s simply too hard to get in enough carbs/quality proteins to fuel and recover from the types of exercise we do today than it was in the caveman era…
in which, surprisingly you will be shocked to learn , that the average lifespan was THIRTY…. Yep 30.
If body composition ( fat loss) is the key goal then I skip the PWO Carbs and simply try to get protein and maybe some glutamine,( which has been shown to do not much of anything even in excessive doses*) but may help replace muscle glycogen and help you with a “calorie free” recovery.
If body composition ( fat loss) is the key goal then I skip the PWO Carbs and simply try to get protein and maybe some glutamine,( which has been shown to do not much of anything even in excessive doses*) but may help replace muscle glycogen and help you with a “calorie free” recovery.
Different Strokes for Different Folks, Andrew thrived on a dextrose/bcaa concoction, wheras Bianca thrived on dried fruits... .Same results, different routes to get the the goal.
*In a 2001 study by Candow et al, they concluded that 0.9g of supplemental glutamine/kg/day during resistance training had no significant effect on muscle performance, body composition or muscle protein degradation in healthy adults. At my current weight, that is 75g of glutamine a day!
Not exactly worth it your supplement dollar, however.
The other theory is the Fat Adaptation Theory, one, that I had some opinions on, as I can thrive on fats as an energy source. But not when intensities rise into the upper echelon.
The Studies are many…
http://www.ausport.gov.au/ais/nutrition/research/fat_adaptation
So,
Yes, fat is wonderful for health and for ultra endurance events as a heavy duty fuel source
First, let's use "more than 120 minutes" to define the beginning of "endurance" and leave the duration beyond that open.
For the purpose of this post I restrict the effort to a single, steady-state event of two to 24-hour duration.
Endurance efforts are largely fueled by fat oxidation.
Endurance efforts are largely fueled by fat oxidation.
To be sure, fats require the background catabolism of carbohydrates for conversion but (in well-trained, endurance-adapted athletes) at levels of work 70% of MVO2 or below the predominant source of energy is fat.
Those less adapted to endurance will fuel mainly with fat up to about 50% of MVO2.
For efforts at greater than 70% of MVO2 the primary source of fuel is carbohydrates. Many mixed, circuit workouts force the athlete to operate at 100% of MVO2, and even higher during interval sessions. The body naturally chooses the fuel source most appropriate to the level of effort demanded by the brain with no regard for how long the supply will last.
This is why; I still give performance types, a healthy dose of fats during the day, but not around training times at all.
Carbohydrates are supplied immediately before and after training. It’s the hope that your diet has you adapted enough to switch through each fuel as necessary… The typical ratios I like are 40-40-20 (protein, fat, then carbs)
This will usually help keep the athlete full and performing at a high level, and still help keep/get lean, cause the calories can still be balanced. And enough fats are supplied to allow the body to use them for some energy when the glycogen runs out at lower intensities.
So…
In conclusion.
IT DEPENDS!
This will usually help keep the athlete full and performing at a high level, and still help keep/get lean, cause the calories can still be balanced. And enough fats are supplied to allow the body to use them for some energy when the glycogen runs out at lower intensities.
So…
In conclusion.
IT DEPENDS!
