Category: Low Carb

Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work

10/15/2023

Empirical Cycling Podcast · Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work

When it comes to glycogen, does "train low" actually work? Rory joints to co-host as we examine and dissect the existing literature, and explore the limits of knowledge on p38 MAPK signaling as it relates to aerobic performance. We go through Kolie's coaching experience with these protocols, compare to existing recommendations, discuss why you should always check someone's references, and answer your listener questions.

Show Notes
Exercise Stimulates Pgc-1α Transcription in Skeletal Muscle through Activation of the p38 MAPK Pathway
Acute signalling responses to intense endurance training commenced with low or normal muscle glycogen
Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens

0 Comments

Watts Doc #34: Why Keto Is Not The Diet You're Looking For

11/14/2021

0 Comments

Empirical Cycling Podcast · Watts Doc #34: Why Keto Is Not The Diet You're Looking For

If you've ever thought about using the ketogenic diet for cycling, you may want to listen in. We look at a pair of modern classic studies that compare traditional high carbohydrate diets to periodized low carb and keto. This includes a study with, and a study without a carbohydrate re-adaptation period.

Show Notes
Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407976

Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7272074

0 Comments

Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?

7/21/2019

2 Comments

One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.

Show Notes
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance
https://www.physiology.org/doi/full/10.1152/japplphysiol.00813.2005

2 Comments

Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work

Watts Doc #34: Why Keto Is Not The Diet You're Looking For

Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?

Archives

Categories