Tue, Dec-22-15, 08:11
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Senior Member
Posts: 15,075
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Plan: mostly milkfat
Stats: 190/152.4/154
BF:
Progress: 104%
Location: Ontario
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Carbs for endurance?
http://www.sciencedaily.com/release...51215094542.htm
Quote:
Carbs, not fats, boost half-marathon race performance
Carbohydrates are the body's main energy source during high-intensity, prolonged running, a new study published in Journal of Applied Physiology reports.
Muscles use carbohydrate and fat stored in the body as fuel during exercise, but the fuel sources differ in availability. Carbohydrates can be used immediately but have limited stores. Fats require additional processing steps before they can be used but have larger reserves in the body. Although carbohydrates are the main energy source during high-intensity exercise, recent studies have examined strategies to improve the muscles' ability to burn fat instead of carbohydrates during prolonged exercise, proposing that this approach will enhance performance because fat stores in the body are larger than carbohydrate stores and can supply significantly more energy.
Researchers at Australian Catholic University's Mary Mackillop Institute for Health Research tested the importance of fuel source to endurance sports performance by blocking the body's use of fat. Male competitive half-marathon runners ran on a treadmill until exhausted at a pace 95 percent of their best half-marathon time. They ate a calorie-free or carbohydrates meal before and during the run and took nicotinic acid to prevent the use of fat stores.
The researchers found that blocking the body's use of fat did not affect the distance the runners covered before becoming exhausted. Blocking fat use also did not affect the use of carbohydrates. Carbohydrates contributed 83 to 91 percent of the total energy used, the research team wrote. The study shows that for high-intensity, long-duration runs, exercising muscles prefer carbohydrates as their fuel source, regardless of whether the runner has eaten or not, says Jill Leckey, primary author of the study.
"Competitive runners should focus on dietary strategies that will increase carbohydrate availability before and during competition to optimize race performance in events lasting up to 90 minutes in duration," according to Leckey.
Although the study was conducted in competitive runners, the findings apply to recreational runners as well, says Leckey. "It's the relative exercise intensity, for instance the percentage of an individual's maximal oxygen uptake or maximum heart rate, that determines the proportion of carbohydrate and fat fuels used by the exercising muscles, not simply the pace they are running."
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Okay, so under conditions where runners would have burned mostly glucose for energy anyways, blocking lipolysis doesn't much affect fuel source. Sort of like taking a bottle of motor oil out of the trunk of your car, and seeing how that affects the fuel mix burned. It wasn't in the mix to start with. Even if fat manages to get out of fat cells and into muscle cells, high intracellular levels of glucose will still prevent much of it from being used for energy.
What any of this has to do with keto- or even just fat-adapted athletes is beyond me. When the default diet is high carb--and I think it still is for this group--the people who become competitive half-marathon runners will be the ones best able to adapt to a high carb metabolism in the first place.
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