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Low carb high fat fueling-a better way
- 1. Pursuit Athletic Performance
Low Carb-High Fat Fueling:
A Better Way?
“We cannot solve problems by
using the same kind of thinking that
we used when we created them.”
- Albert Einstein
www.pursuit-athletic-performance.com
© PURSUIT ATHLETIC PERFORMANCE
- 2. TEAM Pursuit Athletic Performance
Our Goals For This Evening:
Fueling: Is There a Better Way?
•Beware: Confirmation Bias
•Disclaimer: What do we know to be true?
•What are we hoping to achieve?
•If it isn’t broken, don’t fix it
•Three “million dollar” questions
A Review
•Where do we begin?
•Multiple sources of fuel
•Training intensity & carbs and fat as fuel: Inversely related?
What’s Next?
•What can we conclude?
•Potential benefits of a low carb, high fat approach
•What to do?
Tips, Suggestions, & Resources
© PURSUIT ATHLETIC PERFORMANCE
- 3. TEAM Pursuit Athletic Performance
Beware of Confirmation Bias
• The tendency to favor information that confirms a
preconception or hypothesis regardless of whether it
is true or not
•Contributes to overconfidence in personal beliefs;
maintains or strengthens beliefs in the face of
contrary evidence
•Wishful thinking; illusionary correlations
http://en.wikipedia.org/wiki/Confirmation_bias
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- 4. TEAM Pursuit Athletic Performance
Disclaimer: What do we KNOW to be true?
• There is no ONE size fits all for EVERY athlete; We
are ALL an experiment of ONE
• The scientific community argues about all of this, all
of the time; there is still much to learn
• For even the very leanest of us, body fat stores vastly
exceed maximum stores of carbohydrates
• Finding our own unique “best” strategy will only
happen with diligent, aware, open minded, persistent,
educated, common-sense practice and
experimentation
• As time goes on, we will learn more! Stay tuned!
© PURSUIT ATHLETIC PERFORMANCE
- 5. TEAM Pursuit Athletic Performance
What Are We Hoping To Achieve?
• To be able to easily oxidize fat for fuel, reducing
our reliance on sugar and eliminating our body fat
• To better spare muscle/liver glycogen, so we
finish every race strong and recover quickly
• To improve our sensitivity to insulin, to live longer
and be healthier every step of the way
• To be leaner, healthier, and younger looking!
To be BETTER AND FASTER!
© PURSUIT ATHLETIC PERFORMANCE
- 6. Pursuit Athletic Performance
Don’t Fix What Isn’t Broken: how do you know?
Do you suffer from any of these?
• Poor endurance or difficulty finishing training sessions
or races strong (bonking)?
• Fluctuating daily energy levels or poor recovery?
• GI distress that disturbs performance outcome during
your hardest, longest races?
• Health issues, e.g. blood lipid profile or difficulty
improving body composition
© PURSUIT ATHLETIC PERFORMANCE
- 7. TEAM Pursuit Athletic Performance
Three “million dollar” questions:
Is a high carbohydrate diet an obligate component of every
athlete’s diet?
Should you adopt a better, more refined strategy of nutrition
periodization (cycling) that involves specifically
CARBOHYDRATE and FAT?
Should you adopt a lower carbohydrate, higher fat approach
to daily eating?
Or as fueling for training & racing?
© PURSUIT ATHLETIC PERFORMANCE
- 8. TEAM Pursuit Athletic Performance
Review: A Basic Philosophy
Where we begin:
1. Good health and longevity through balanced, smart,
clean eating habits: good fats, quality protein, low
sugar, zero processed (our De-tox)
2. Periodize* our eating and fueling through out the year,
as we do our training
3. Aim for the 3 hour window: normalize insulin before
training, and in between training sessions
4. 150-250 calories from CHO/Pro per hour (depending
upon body size and other factors) during race-specific
key training sessions and races
*Periodize: to cycle through eating and fueling cycles based upon our training focus
© PURSUIT ATHLETIC PERFORMANCE
- 9. Pursuit Athletic Performance
Review: multiple sources of fuel
• Glycogen (muscles and liver), stored fat, ketones
(for the brain), protein (BCAs), lactate (for the heart)
Source: http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html
© PURSUIT ATHLETIC PERFORMANCE
- 10. Pursuit Athletic Performance
Related to Intensity: Carbs vs. Fat
• aka MEP - “metabolic efficiency point” (Seebohar)
• Goal is to push the “crossover” point ( ) to the right
Source: http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html
© PURSUIT ATHLETIC PERFORMANCE
- 11. TEAM Pursuit Athletic Performance
The Research and Our Experiences:
What Can We Safely Conclude?
• How you eat DOES impact your endurance, performance, and your
ability to burn fat as a fuel.1
• A high carbohydrate diet locks a person into a dependence on carbs as
the dominant fuel for exercise
• High carb intake seems to be worse for cardiovascular disease risk
than is saturated fat intake, and is worse for your health status overall
• Daily eating has a profound impact on what your body prefers to burn
in training and racing
1. Hawley, JA et al., Sports Med; 25(4) 1998
© PURSUIT ATHLETIC PERFORMANCE
- 12. TEAM Pursuit Athletic Performance
• Improving our sensitivity to insulin and controlling blood sugar has a
profound impact on both our training AND health status
•Lower insulin levels is connected in research with longevity
• Daily eating appears to directly impact your “Metabolic Efficiency, or
Crossover Point.”1
• This is not a “training only,” or “nutrition only” issue.
•Both need to be manipulated to achieve the desired outcome.
•For example, training at a low intensity doesn’t in and of
itself, “teach” the body to burn fat as a fuel
• On this point: aerobic training SHOULD BE aerobic!
•Avoid “gray zone” efforts. Train smart!
1. Seebohar , Bob, MS, RD, Metabolic Efficiency Training: Teaching the Body to Burn More Fat
© PURSUIT ATHLETIC PERFORMANCE
- 13. TEAM Pursuit Athletic Performance
• This is NOT about starvation or training in a depleted state (glycogen
depletion).
• There’s no evidence that MAF (maximum aerobic function, e.g.
Maffetone method of restricting HR based upon age for ALL training)
and these concepts, are or must be connected.
• Sodium levels may fluctuate and/or be different if one adopts this
eating pattern.
•Thus sodium may need to be supplemented depending on training
and environmental conditions
• Anecdotal evidence seems to support that you should take in LESS
calories if those calories are coming from slow burn carbs (Ucan) or fat
(MCT). Less is more.
1. Hawley, JA et al., Sports Med; 25(4) 1998
© PURSUIT ATHLETIC PERFORMANCE
- 14. TEAM Pursuit Athletic Performance
Potential Benefits of a Lower Carb,
Higher Fat Approach
• It may allow you to need less total calories DURING training and
racing, decreasing reliance upon blood sugar or stored glycogen
• It may allow you to access (oxidize) body fat stores more
easily, extending endurance
• Improved insulin sensitivity AND body composition
• Lower risk of cardiovascular disease
•Low carb adaptation accelerates the body’s use of saturated fats
for fuel allowing a higher intake without risk
• Get in tune with your true hunger signals and gain better control of
emotional eating patterns
• Training the body to oxidize fat at HIGHER intensities delays the
accumulation of lactate, thereby raising lactate threshold / functional
threshold (your fitness rises!)
© PURSUIT ATHLETIC PERFORMANCE
- 15. TEAM Pursuit Athletic Performance
Suggestions: What To Do?
• Don’t over react and make huge changes; is what you are
doing now working, or not? Consider all of your options
• Remember: the pendulum will always swing to the extremes
• Fueling: experiment diligently, making small changes one at
one time
• Do not eat or fuel prior to morning training sessions
• Learn to ride on water only
• Begin by not fueling for any session lasting up to 90minutes
• Progress up to 3 hours
• Beyond 3 hours, fueling is an option
• Always CARRY fuel with you, in case you need it for any
reason (bonking!)
• Make your routine choices “clean” and whole food based
when possible
© PURSUIT ATHLETIC PERFORMANCE
- 16. TEAM Pursuit Athletic Performance
Suggestions: What To Do?
• Start to think of meal planning differently; prioritize your food
selection
1. First: a healthy portion of veggies and fruits.
2. Next: a good source of omega 3 rich fats.
3. Next: a good source of protein.
4. Last, depending on needs: add quality sources of grains or
healthy starches depending upon training and fueling needs
(periodization and carb restoration?)
• Get the simple sugar food and fueling choices out of
sight, and thus out of mind. Break the bonds to sugar!
© PURSUIT ATHLETIC PERFORMANCE
- 17. TEAM Pursuit Athletic Performance
Suggestions: What To Do?
• Do NOT restrict total calories or think you need to “starve”
yourself to become a good “fat burner” or to develop endurance
• Respect the 3 hr window when at all possible
• Consider experimenting with a MCT fat during training and
see how you feel
• Consider experimenting with a slow release starch such as
UCAN and see how you feel
• Resist the temptation to “drink” the magic bullet / shortcut
cool-aid: There is NO secret “recipe” to burning fat or
developing endurance! It takes time and smart consistent work
© PURSUIT ATHLETIC PERFORMANCE
- 18. TEAM Pursuit Athletic Performance
• Experiment, practice, refine, experiment some more, listen to
your body, refine, practice, repeat.
•You will reap what you sow; we’re all an experiment of 1!
• Follow smart daily eating strategies 80-90% of the time.
•You’re human, act like it! Don’t expect perfection
• Consider these two different training/fueling strategies:
1. Fat “adaptation” followed by carbohydrate “restoration”
over a 7 to 10 day period of time before an event or key
training day
2. Carbohydrate “unloading”1: reducing carbohydrate
intake by a certain amount (500 grams per day reduced
down to 100 or fewer grams per day, as an example)
each day, progressively over a 5 to 7 day period of time
1. Seebohar , Bob, MS, RD, Metabolic Efficiency Training: Teaching the Body to Burn More Fat
© PURSUIT ATHLETIC PERFORMANCE
- 19. TEAM Pursuit Athletic Performance
Daily Eating Suggestions for Fat and Protein
Sunflower Seeds Pecans Hazelnuts
Olives Olive oil Sesame seeds
Coconut Coconut butter / oil Butter
Avacado Cheeses Whole fat yogurt
Walnuts Peanuts Creams
Whole fat cottage cheese Nut butters Pumpkin seeds
Medium Chain Triglyceride
Macadamia nuts Almonds
(MCT)
Meats (grass fed) Brazil nuts Mayonnaise
Bacon (highest quality) Tofu Eggs
Beans Peas Edamame
Flaxseed Flaxseed oil ?
© PURSUIT ATHLETIC PERFORMANCE
- 20. TEAM Pursuit Athletic Performance
Daily Eating Suggestions for Veggies and Fruits
Blackberries Strawberries Cranberries
Blueberries Apples Celery
Raspberries Turnips Squash
Tomatoes Zucchini Brussel Sprouts
Peppers Cucumbers Kale
Collard Greens Okra Broccoli
Alfalfa sprouts Leeks, Jicama Beans
Spinach Onions Asparagus
Mushrooms Cabbage Bok choy
Cauliflower Water chestnuts Rutabagas
Artichokes Black Cherries ?
© PURSUIT ATHLETIC PERFORMANCE
- 21. TEAM Pursuit Athletic Performance
Resources:
Two articles: from Torbjorn Sindballe: How To Tap Into Fat For
Fuel, and the Sport Science guys, Ross Tucker and John Dugas
triathlon.competitor.com/2012/06/nutrition/inside-triathlon-magazine-fat-
burning-machine_31034
http://www.sportsscientists.com/2010/01/exercise-and-weight-loss.html
Any book or article written by Bob Seebohar, RD, on the topic of
Metabolic Efficiency Training
Two books from Volek/Phinney on low carb training and living:
The Art and Science of Low Carb Performance and Low Carb Living
http://www.amazon.com/The-Art-Science-Carbohydrate-
Performance/dp/0983490716
© PURSUIT ATHLETIC PERFORMANCE
- 22. TEAM Pursuit Athletic Performance
Team Pursuit Athletic Performance!
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• Novice to Elite, Sprint to Ironman
We get our athletes
STRONG, STABLE, MOBILE, BALANCED, AND FAST!
VIBRANT COMMUNITY
• Online Forum where we connect with athletes every day
• Massive Online Training Resources—
audios, videos, ebooks, etc.
• Plans delivered through Training Peaks
• Camp, Clinics, Events Around the Country—and growing!
Training Truth, Not Fad. Unleash Your Ultimate Potential!
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- 23. Pursuit Athletic Performance
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