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Fuel The Demand!

Fuel The Demand!

Why We Advocate Fuelling The Demand!

Understanding the difference between meeting energy demands and mass market myth-based media messages can be confusing for elite and everyday athletes.

Here are some key takeaways to guide you through the nutritional journey:

Personalized Approach with a Sports Dietitian:

  • Work with a sports dietitian to tailor carbohydrate intake across the training, racing and recovery cycles.
  • Align carbohydrate intake with energy demands and specific performance goals.

    Scientific Insights:

    • Training with low carbohydrate availability and consuming carbohydrates only during competition does not enhance performance according to Dr. Louise Burke at the Australian Institute of Sport.

    A Case For Low Carbohydrate Intake During Training:

    • Increased rates of fat oxidation.
    • Enhanced activation of cell signalling pathways.
    • Increased mitochondrial enzyme activities.

    Risks Associated with Consistent Low Fuelling:

    • Inability to maintain desired training intensity.
    • Lower overall training impulse (volume and intensity).
    • Increased susceptibility to illness.
    • Increased muscle protein breakdown.
    • Loss of skeletal mass.

    Strategic Training Lower Carbohydrate Approaches:

    • Athletes may choose to train with lower levels of carbohydrate availability during recovery or low-volume sessions and cycles.
    • Delaying carbohydrate replenishment post-training during low-volume and low-intensity blocks can promote skeletal muscle adaptation and improve performance.
    • If interested in low-carb eating styles, consider implementing them during the off-season.
    Carbohydrate-Rich Diet for Athletes:
      • During the high-volume and high-intensity training blocks and the competitive season, opt for carbohydrate fueling in training and racing
      • This helps maintain glycogen stores and supports overall performance, progression and consistency.

    Our Recommendations:

    • Focus on matching carbohydrate availability to the energy demands of training and racing.
    • Consider the duration and intensity of exercise load on carbohydrate intake.
    • Individualize carbohydrate intake to training and competition requirements.
    • Every day athletes need to balance stress, recovery, training and racing to simplify and work long term.
    • In almost all instances focus on increasing power through training not lowering weight through low fuelling.
    • If weight loss is a goal work with a qualified medical professional over the long term and commit to the process.

    Get moving, be disciplined where relevant and fuel the demand! 

     

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