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.

• • 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!