• carbohydrate-depleted diet does not improve exercise performance
    Exercise,  Fitness tips,  Nutrition,  Recovery

    Physiologic rationale for why carbohydrate-depleted diet does not improve exercise performance

    Carbohydrate is a vital energy source during aerobic and anaerobic exercise. A 24-hour fast or low carbohydrate-normal calorie diet can nearly deplete resting glycogen reserves (McArdle, Katch, & Katch, 2015). Whereas a two to three-day carbohydrate-rich diet can increase glycogen store two times compared to a moderate carbohydrate diet (McArdle, Katch, & Katch, 2015). Any significant reduction in the body’s carbohydrate supply during exercise will result in fatigue and decreased performance. Glycogen serves as the body’s storage form of carbohydrate The liver contains about 100 grams of glycogen which is much more concentrated than skeletal muscle. In well-fed individuals’ intramuscular glycogen stores can reach 400 grams in absolute terms, greater…

  • What should endurance runners eat before, during, and after a marathon?
    Exercise,  Fitness tips,  Nutrition

    What should endurance runners eat before, during, and after a marathon?

    Variations exist between endurance runners, with elite runners, depending on metabolic and anthropometric characteristics, having varying needs for carbohydrate consumption ranging from 50 to 70% of total calories (Schroder et al., 2008). These needs also change as periodization of training occurs (Schroder et al., 2008). Some data suggest that male athletes will meet recommended carbohydrate intake whereas female athletes, especially endurance, may not (Burke, Cox, Cummings, & Desbrow, 2001, Deuster et al., 1986). Before any recommendations on food planning can be made a nutritional assessment should be done for each athlete to discern specific nutritional needs and preferences (Campbell & Spano, 2011). There is interindividual differences in what carbohydrate sources…

  • macronutrients: Carbs, fats, proteins
    Health,  Nutrition

    Carbs, fats, and protein: The Macronutrients

    There are macronutrients and micronutrients that are generally considered to have beneficial effects for one’s health. The macronutrients are carbohydrates, proteins (amino acids), and lipids. Macronutrients are nutrients that provide energy and needed in larger quantities than micronutrients. Carbohydrates Carbohydrates are a class of nutrient that provides energy for high intensity exercise, fuel for optimal neurological function, as a primer for fat utilization, and sparing protein (McArdle, Katch, & Katch, 2012). Types of carbohydrates include monosaccharides, disaccharides and oligosaccharides, and polysaccharides. These are organized by their chemical complexity in regards to number of glucose units chemically bonded together (Wardlaw & Kessel, 2002). The latter is considered part of a class…