Nope. Once adapted, that's not the case at all. AeroObsessive wrote: ↑Fri May 22, 2020 1:04 amYes, you can definitely up the relative percentages of fat utilisation, no questions. However this comes at a cost. Namely that the ability to utilise carbs effectively is down regulated.Conza wrote: ↑Fri May 22, 2020 12:12 am17m 44 seconds...+ for a few minutes https://youtu.be/Id47XOjtcM4?list=PLtap ... dSi&t=1060. And feel free to zoom back a bit for more context.
TL;DR significant and substantial differences between LCHF / adapted vs. HCLF / carb adapted.
Again, in mono-pace/iso-effort this can be effectively managed. Anything that requires that higher levels of effort (demands of terrain, race or other) means that the required energy cannot be effectively drawn upon.
There's been many. Zach Bitter, running wise. But carb the fark up? Nope. In terms of other events? More explosive, not endurance? Also nope: https://twitter.com/ProfTimNoakes/statu ... 2324569101. Yes, anecdotical is weak AF. So feel free to ignore, and read the below study .I vaguely recall some keto athletes actually winning some ultra distance/time events, but for just about any other cycling event - carb the *f##k* up.
If you ignore the fact of increased nutritional issues for those who are carb dependent. Beyond prevalent in Ironman etc. nutritional major factor. Just to give extreme example that makes principle a bit clearer.
Studies that all end before fat adaption. I mean it couldn't be clearer (delusional studies that don't allow for more than 6 weeks at a minimum. Depending on the individual can take up to 12months potentially.
I mean clear example: https://pubmed.ncbi.nlm.nih.gov/29619799/ 4 days!!! . I mean your body is literally at the start of adjusting its priority back to fat as primary fuel source.
https://www.jssm.org/volume18/iss4/cap/jssm-18-738.pdf altuna98 wrote: ↑Fri May 22, 2020 3:48 amThe main reasons are: First, you lose the ability to oxidize carbohydrates at the same rate as prior to getting fat adapted; thus lowering your oxidtaion capacity.
Second, oxidizing fat is less efficient than carbohydrates. Per molecule of oxygen you produce less ATP or energy when oxidizing fat compared to carbohydrates. As an example, for tye breaking 2 project in running, they ensured the athletes wete eating a high carbohydrate diet every day so they were burning the highest percentage possible of carbohydrates. To run that fast, they needed the highest possible efficiency, and that can only be achieved by oxidizing as much carbohydrates as possible.
A common belief is that high intensity exercise (>60%VO2max) is best sustained by high rates of carbohydrate oxidation. The belief is based, in part, on an idea developed by Krogh and Lindhard in 1920. In the 100 years since, few studies have tested its validity.
We tested the null hypothesis that performance in competitive recreational athletes exercising at >80% VO2max, during simulated 5-km running time trials (5KTT) would be impaired during a 6-week period of adaption to a low-carbohydrate, high-fat (LCHF) diet, compared to their performances when they ate a diet higher in carbohydrate and lower in fat (HCLF). Seven male athletes (age 35.6 ± 8.4 years, height 178.7 ± 4.1 cm, weight 68.6 ± 1.6 kg) completed two maximal exercise (VO2max) tests (Day 1 and 39) and four 5KTT (Day 4, 14, 28, and 42) in a fasted state during two 6-week periods when they ate either a HCLF or a LCHF diet, in a randomized counterbalanced, crossover design.
Exercise performance during the VO2max tests was unchanged on either diet (p = 0.251). Performance in the initial 5KTT was significantly slower on the LCHF diet (p = 0.011). [Day 4, what do you know?! ] There were no diet-related performance differences in the remaining three 5KTT (p > 0.22). Subjects exercised at ~82%VO2max. Carbohydrate oxidation provided 94% of energy on the HCLF diet, but only 65% on the LCHF diet. 5KTT performance at ~82%VO2max was independent of the runners’ habitual diet. The HCLF diet offered no advantage over a diet with a high-fat content.[!] Since these athletes run faster than 88% of recreational distance runners in the United States (U.S.), this finding may have wide general application.
. All that needs to be said really.
Sure. Still super limited by comparison. 4min14s+ https://youtu.be/n8BY4fyLvZc?list=PLtap ... cdSi&t=251Finally, even if glycogen stores are limited compared to fat stores, we now know we can take up to 120g of carbohydrates per hour. That makes emptying glycogen stores more difficult. Most of the high carb people say that we can only have 60g per hour maximum, that's not the case at all.
A beyond laughable notion!On top of that, if you want to worsen your health and longevity, go for a low carb diet. If not, avoid a low carb diet
1m12s+ Homo Carnivorus What We Are Designed to Eat: https://youtu.be/qn5zdWucv6I?list=PLtap ... LcdSi&t=71