SIZE DOES MATTER: FAT BURNING AND CHOLESTEROL FOR CYCLING
Part 5: What is wrong with this picture? If you eat fat and cholesterol it ends up in your blood, where it sticks to your arteries and if you do it long enough you get heart attacks. That begs the question, why are the biggest blood vessels with the fastest blood flow getting clogged, rather than the tiny capillaries? Therefore the seemingly simple explanation, requires a more thorough look and exploration. Yes, cholesterol is present in atherosclerosis, however, how it got there is a truly fascinating story.
High-Fat, Low-Carb Diets: Good For You and Your Cycling?
Part 1 of 2; For decades the use of carbohydrate in a cyclist’s diet has been a given. We know from research findings that carbohydrate is necessary for improving both high intensity and endurance performance. But recently this theory has been challenged by a number of endurance athletes and researchers. In this first part of a two-part series, Joe McQuillan and Alan McCubbin introduce us to high-fat, low-carb diets, discuss the benefits of such diets and look at how you can try one for yourself.
High-Fat, Low-Carb Diets: How To Try One For Yourself
Part 2 of 2; In the first part of this two-part series, Joe McQuillan and Alan McCubbin introduced us to high-fat, low-carbohydrate (HFLC) diets and compared two athletes who were about to start a HFLC diet. In the second and final part in this series our authors show how the two athletes responded to their diets and show you what a HFLC diet actually looks like and how they achieved "fat adaptation".
FAST, FURIOUS AND DEADLY – CARBOHYDRATES FOR ENDURANCE SPORTS
Part 1 of 7; This article presents a very comprehensive overview of the human metabolic process, the role of insulin and leptin, and the history of how we've become a fat-phobic, carb-dependent society.
SWEET LITTLE LIES – SUGAR AND CYCLING
Part 2 of 7; Discusses how not all calories are created equal, especially if they come from refined carbohydrates or table sugar, particularly fructose that is not found in its natural state – fruit. It discusses how fructose is not seen by the brain and causes a huge production of new fat, constant feeling of starvation and ultimately insulin resistance (Type 2 diabetes). Finally, it discusses how fructose has found its way into just about every sports nutrition supplement on the market.
NOT BY BREAD ALONE: WHEAT, PASTA AND GLUTEN FOR CYCLING
Part 3 of 7; This article concludes that while wheat and agriculture allowed the human race to move out of the neolithic society and become what we are today, the types of grains that we eat today have very little resemblance to that which our ancestors ate. In parallel, dietary guidelines stipulate that almost three quarters of the calories in a ‘healthy diet’ must come from grains, rice and pastas and as such wheat and flour products find their way into almost everything we eat. Experts are now finding a direct link between the grains we eat and chronic inflammation, and many of the modern chronic diseases such as type 2 diabetes, metabolic syndrome, dementia, rheumatoid and even cancer.
THE FAT OF THE LAND – FATS AND ENDURANCE SPORTS
Part 4 of 7; In this installment, we get a history of fats along with the history of "bad science" that has contributed to society's fat phobia. The article provides an explanation of the body's ability to metabolize fat for fuel for athletic performance and how the body can become fat-adapted over time. The article also provides definitions and the differences between saturated vs unsaturated fats, and Omega 3 and Omega 6 fatty acids.
general athletic performance
Endurance Athletes Who 'Go Against the Grain' Become Incredible Fat-Burners
Elite endurance athletes who eat very few carbohydrates burned more than twice as much fat as high-carb athletes during maximum exertion and prolonged exercise in a new study -- the highest fat-burning rates under these conditions ever seen by researchers.
The Truth Behind the World's Most Cutting-Edge, Fat-Burning Performance Meal Plan: The Keto Diet
How Prof. Tim Noakes is changing the way people think about low-carb, high fat diets in South Africa and across the globe. As one of the most accomplished exercise physiologists on the planet, Dr. Noakes discusses how high-performing athletes can alter their bodies so that their metabolism burns fat as a primary fuel source.
Modified Ketogenic Diet for Endurance Athletes
A review of the science behind the ketogenic diet and proposes a modified ketogenic diet specifically designed for endurance athletes based on their individual needs, racing goals, and overall long-term health.
Should Athletes Eat Fat or Carbs?
The article looks at both sides of the debate whether performance athletes can enhance their performance on a low carb, high fat, ketogenic diet. With quotes from Dr. Jeff Volek and Dr. Louise Burke, the article challenges the definition of optimal macro nutrient ratios and discusses the need for metabolic flexibility.
The Metabolic Features of Keto-Adapted (20 Months) Ultra Athletes [Comparative Study]
A detailed review of Dr. Volek's study of 20 elite ultra-endurance athletes with specific discussion regarding length of time to become keto-adapted or fat-adapted, glycogen use and depletion, and the apparent positive effects of long-term consumption of a low-carbohydrate/high-fat diet on athletic endurance performance.
A Quick Guide to the Paleo Diet for Athletes
This article was co-written by Dr. Loren Cordain, PhD and Joe Friel and features an overview of their 2005 book entitled The Paleo Diet for Athletes. The book applies the concept of eating as our Stone Age ancestors ate to the extraordinary demands of training for serious endurance sports. The article covers a broad overview of topics including timing meals around training, recommended macronutrient ratios, and the benefits of a Paleo lifestyle for endurance athletes.
Paleo Nutrition to Fuel Your Workouts
This article takes a very comprehensive look at what the research really says about macronutrient ratios (protein, fat, and carbs) and physical activity, and how you can use Paleo as an appropriate template for meeting any macronutrient goals. While the elite athlete will appreciate the information, this article is written for the more common recreational athlete.
Nutrient timing revisited: is there a post-exercise anabolic window?
Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. While not specific to either Keto or Paleo diets, this paper provides a detailed review of existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and assists in drawing conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.
Fat Burning During Exercise: Can Ergogenics Change the Balance?
Endurance athletes and dieters are eager to burn more fat during exercise; athletes
hope to conserve carbohydrate stores, while dieters wish to decrease fat stores. This article
briefly reviews the role of fat as an energy source for physical activity, discusses how exercise
intensity and duration affect fat and carbohydrate metabolism, and assesses the nutrition
strategies athletes are most likely to use in attempts to promote fat burning during exercise:
caffeine ingestion, L-carnitine supplements, medium-chain triglyceride supplements, and high fat
Effects of Dietary Fat on Muscle Substrates, Metabolism, and Performance In Athletes.
This abstract looks at the effects of muscle glycogen stores and endurance performance by testing eleven duathletes ingesting either high-fat or high-carbohydrate diets for 5 weeks in a randomized crossover study.
Influence of Endurance Running and Recovery Diet on Intramyocellular Lipid Content In Women: a H NMR Study
This paper covers research which seems to suggest that a certain quantity of dietary fat is required to adequately replenish cellular fuel sources during endurance exercise.
The Paleo Endurance Secret
In this article, the author challenges the efficacy of the Paleo diet in general, but offers an interesting link between potential benefits of a custom-designed paleo plan to some of the well-designed scientific research out there which supports long-term endurance performance to a low-carb regimen.
What Does It Mean to Be Fat-Adapted?
In Part 1 of 2, Mark Sisson defines what it means to be fat-adapted, explains the difference between carb-burning and fat-burning, and ways in which you can tell if you are truly fat-adapted.
What Does It Mean to Be Fat-Adapted? – Part 2: Q&A
In Part 2 of 2: Mark Sisson answers your most burning questions about fat-adaptation including how to become fat-adapted, the role of ketones, and how long does it take.