Ever wonder what diets are best for running marathons? It's tricky!
Some swear by keto diets, but aren't we meant to carb load before races?
This is the ultimate guide on optimizing your marathon performance through nutrition strategies! Uncover the debate between carb loading, fasting, and keto approaches for the best race results. The discussion delves into the complex relationship between nutrition, insulin, metabolic consequences, and chronic diseases. We'll explore the proposed benefits of intermittent fasting, its impact on runners, and the significance of recovery nutrition.
Discover the role of carbs and fats as fuel sources during different intensities of exercise. Sports dieticians weigh in on the importance of pre-run and recovery nutrition, shedding light on why fasting might not align with performance-focused goals.
The concept of metabolic flexibility takes center stage, with @drwilloconnor highlighting its significance in buffering energy loss during endurance runs.
Join us to unravel the complexities of nutrition and running performance, and subscribe to become a part of the Run Smarter Tribe! Don't miss out on crucial tips to maximize your marathon potential while ensuring a healthy approach to fueling your runs.
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Resources:
Check out @drwilloconnor and his YouTube Channel
Paper 1: Time-restricted Eating for the Prevention and Management of Metabolic Diseases [ Ссылка ]
Paper 2: Chronic carbohydrate restriction does not reduce endurance capacity in men and women [ Ссылка ]
00:00 Intro
00:12 The Diet Dilemma
00:40 What Happens When Eating Carbs
01:20 Chronic Low-Grade Inflammation
02:03 Intermittent Fasting for Health
02:50 Fasting for the Athletic Population
03:20 Two Fuel Systems for Running
04:00 Importance of Carbohydrates
04:45 Generic Diet Advice
05:20 Red Flags when Fasting
05:38 High-Intensity Exercise with Carbs
06:20 Training Your Body to Burn Fats
07:40 Running When Fasting
08:20 Improving Metabolic Flexibility
08:40 Individual Responses to Different Diets
09:20 The Best Diet Approach for You
10:44 Carb Loading for Marathons
11:20 Become a Run Smarter Scholar
12:08 How Pro Runners Carb Load
13:00 Carb Loading Recommendations
13:40 Problems with Fueling & Running
