OPTIMAL FUEL STRATEGIES FOR PERFORMANCE
https://www.acefitness.org/prosourcearticle/5959/optimal-fuel-strategies-for-performance/
Carbohydrates fuel high-intensity training and performance, and yet questions have emerged regarding the role of carbohydrate in the diet of an athlete, particularly for those who desire both performance and a lean physique. Specifically, some have proposed that limiting carbohydrate might allow the body to better use other macronutrients as fuel, while still supporting enhanced performance yet creating a leaner physique.
This article examines the scientific evidence for using carbohydrate to support high-intensity exercise, the specific form of training that yields both performance enhancement and a more sculpted physique. The concept of planning an individual’s fueling for training separate from daily food intake allows for a strategic use of carbohydrate based on fueling needs, and an acknowledgement of the benefits of alternative fueling for lower-intensity and non-training days*
Many athletes and clients desire an aesthetic benefit from their training. The dual goals of performance and sculpting have led to the dietary fads of under-fueling and carbohydrate restriction in what are assumed to still be performance-enhancing diets. But both assumptions are false. Every study has shown diminished athletic performance from a carbohydrate-restricted or KD compared to a carbohydrate-rich diet in athletes (Kleiner, 2015). Moreover, very-low-carbohydrate dieting has a profound influence on health, especially in highly active individuals and in women. Immune function (Gleeson and Bishop, 2000), insulin sensitivity, inflammation (Asrih et al., 2015), gut biome changes (Duncan et al., 2007), carbohydrate and brain activity (Rattray et al., 2015), and the peripheral metabolic pathway (Cooper, 2014) are all compromised when high demands are made on energy systems without adequate carbohydrate substrate availability. Under these circumstances physiological processes are suppressed by severely low energy availability, and measurement of total or resting energy expenditure will underestimate energy requirements (Loucks et al., 2011).
To maximize training, a registered dietitian or qualified professional can determine the true energy needs of training in the fully fueled athlete or client. If a client is seeking both performance and sculpting results, he or she can create a small deficit during meals of 300 to 400 total calories per day to sustain metabolic rate. The client should fully fuel training before and during a workout, and fully fuel recovery afterward.
Fueling Strategies
Never under-fuel training. Only fully fueled training results in an optimal workout and maximal results for both training effect and sculpting. Athletic people are notoriously under-fueled. It is really hard to fully fuel yourself and still be empty enough to train.
When training sessions involve high-intensity activity, carbohydrate will maximize the workout time, so that the athlete is fully fueled all the way to the end of exercise. Seventy-five to 90 percent of total fuel substrate calories will be carbohydrate during this type of workout. This will raise EPOC and result in better body sculpting, while also enhancing physical performance. Training sessions that focus on low-to-moderate intensity endurance for cardiorespiratory training require less carbohydrate fuel. In other words, if your client is hardly training on a particular day, he or she can consume less carbohydrate. Rest days are easy—don’t add training fuel.
Carbohydrate and Protein Recommendations for Training and Recovery
With the help of a registered dietitian or a qualified nutrition professional, your performance-oriented clients should determine their caloric needs of training and recovery, and prioritize the use of carbohydrate and protein around exercise. To facilitate performance enhancement and sculpting, they should consider creating a 300- to 400-calorie deficit from starch-rich food, and schedule carbohydrate calories for fueling training.
Refer picture: Carbohydrate and Protein Recommendations for Training and Recovery
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As a certified fitness professional, you should practice from an evidence-based position in all your guidance and recommendations, while also making sure to stay well within your scope of practice.
Disclimer:
Note: It is outside the scope of practice of a fitness professional to make speciffic recommendations or programming for nutrient or nutritional intake, caloric intake or specialty diets. The information provided in this article should be used to help inform clients about current research, not to make specific nutritional recommendations.
References
Asrih, M. et al. (2015). Ketogenic diet impairs FGF signaling and promotes differential inflammatory responses in the liver and white adipose tissue. PLoS One, 10, 5, e0126364.
Bergstrom, J. and Hultman, E. (1966). Muscle glycogen synthesis after exercise: An enhancing factor localized to the muscle cells in man. Nature, 210, 5033, 309-310.
Bergstrom, J. et al. (1967). Diet, muscle glycogen and physical performance. Acta Physiologica Scandinavia, 71, 2, 140-150.
Bersheim, E. and Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33, 14, 1037-1060.
Bogardus, C. et al. (1981). A comparison of carbohydrate-containing and carbohydrate-restricted hypocaloric diets in the treatment of obesity. Endurance and metabolic fuel homeostasis during strenuous exercise. The Journal of Clinical Investigation, 2, 399-404.
Cooper, E. (2014). The Metabolic Storm. Seattle, Wash.: Seattle Performance Medicine.
Duncan, S.H. et al. (2007). Reduced dietary intake of carbohydrates by obese subjects results in decreased concentrations of butyrate and butyrate-producing bacteria in feces. Applied and Environmental Microbiology, 73, 4, 1073-1078.
Ebbeling, C.B. et al. (2012). Effects of dietary composition on energy expenditure during weight-loss maintenance. Journal of the American Medical Association, 307, 24, 2627-2634.
Gleeson, M. and Bishop, N.C. (2000). Elite athlete immunology: Importance of nutrition. International Journal of Sports Medicine, Supplement 1, S44-50.
Howard, A.N. (1981). The historical development, efficacy and safety of very-low-calorie diets. International Journal of Obesity, 5, 3, 195-208.
Kleiner, S.M. (May 1-2, 2015). Optimizing Nutrition for Performance. Keto- vs. Carb-Adapted: The whole story, including the holes. Presentation at The Fitness Summit, Kansas City, Mo.
LaForgia, J. et al. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24, 12, 1247-1264.
Loucks, A.B. et al. (2011). Energy availability in athletes. Journal of Sports Sciences, 29 Supplement, 1, S7-S15.
Paoli, A. et al. (2013). Beyond weight loss: A review of the therapeutic uses of very low carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67, 789-796.
Phinney, S.D. (2004). Ketogenic diets and physical performance. Nutrition and Metabolism, 1, 2.
Phinney, S.D. et al. (1983). The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptation. Metabolism, 32, 8, 757-768.
Rattray, B. et al. (2015). Is it time to turn our attention toward central mechanisms for post-exertional recovery strategies and performance? Frontiers in Physiology, 6, 79.
Rho, J.M. (2015). How does the ketogenic diet induce anti-seizure effects? Neurotic Letter, doi: 10.1016/j.neulet.2015.07.034 [Epub ahead of print].
van Loon, L.J.C. et al. (2001). The effects of increasing exercise intensity on muscle fuel utilization in humans. Journal of Physiology, 536, 1, 295-304.
Dr. Susan M. Kleiner is a renowned authority on eating for strength, endurance, power and speed, and the co-founder and co-CEO of Vynna®, LLC, an evidence-based, female-centric performance nutrition brand. She is an international columnist and speaker, and has consulted with professional teams, Olympians and elite athletes in all sports. Dr. Kleiner has been a faculty member at several esteemed universities, authored numerous academic chapters, articles and scientific manuscripts, and penned seven books, including the bestselling POWER EATING, 4th Edition (Human Kinetics, 2014).
Check out A Call to Lead: Why Fitness Professionals Should Discuss Nutrition With Their Clients for more information on ACE’s Position Stand on Nutrition Scope of Practice for Fitness Professionals.
https://www.acefitness.org/prosourcearticle/3399/a-call-to-lead-why-fitness-professionals
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