Carbs vs Protein For Endurance – Which Is Better?

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Endurance athletes and those who do a lot of cardio (eg. runners, cyclists, swimmers) have different nutritional needs compared to those who are trying to achieve strength and muscle hypertrophy.

Timestamps
00:00 Intro
00:31 What happens to a muscle during exercise
03:22 Glycogen and fat as ‘protein sparers’
03:42 Comparing a mixed, high carbohydrate and high fat diet for endurance training
05:06 Recovery after an endurance event
05:27 Role of protein during recovery
06:14 Take home points


Endurance exercise burns through a lot more calories (per unit of time) than resistance training, and the fuel needed to sustain cardio is predominantly glycogen utilised by the aerobic system. This is in contrast with resistance training which relies on mainly the Creatine Phosphate and the Glycogen-Lactic Acid system for short bursts of muscle power.

The body preferentially uses glycogen and fat for energy. While protein can be broken down to make glucose (a process called gluconeogenesis), this process is not as efficient as using glycogen or fat to produce ATP. That’s why glycogen and fat are referred to as ‘protein sparers’.

Athletes on a high carb diet start off with much higer levels of muscle glycogen prior to exercise. This higher levels of glycogen is associated with longer time to exhaustion as compared to a mixed or high fat diet. So for endurance, a high carb diet easily outperforms a mixed or high fat diet.

A high carb diet leads to faster recovery of muscle glycogen compared to a high fat or mixed diet

Studies have shown that a high protein diet does not improve performance, but can improve blood markers of muscle damage and subjective muscle soreness.

Take home points:

  1. Endurance athletes should focus on a high carb diet, with one study recommending 6-10g/kg/day of carbs.
  2. It takes 48 hours to build up muscle glycogen stores even on a high carb diet. So it is better to avoid strenuous exercise for at least 2 days prior to a endurance event.

3. Protein may assist with recovery. One study recommends an intake of 0.25 g/kg of protein per hours of endurance exercise.

 #cardio #fitness #docunlock

Full transcript:

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Key References

Guyton and Hall Textbook of Medical Physiology 13ed (2015), chapter 85 (p1085-89)
International Society of Sports Nutrition Position Stand 2017:
Macdermid et al. 2006:
Burke et al. 2011:
Saunders et al. 2007:
Saunders et al. 2004:

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Quick Weight Loss Tricks To Lose 7 Pounds In 3 Days

Conserving the food scraps means scheduling the nutrients for a healthier body system. There are 2 essential ways to make this happen. And, by choosing the ideal ones that fit your requirements can benefit your health.

Carbs vs Protein For Endurance - Which Is Better?

How To Diet Plan And Workout, Part 4 – Typical Weight Loss Mistakes

Glycogen is the building block of the body’s energy source – Adenosine Tri-Phosphate, typically called by its acronym ATP. These foods include the nutrients required for your body. Rather of ice cream for dessert pick fresh fruit.

A significant portion of the American population is obese. It’s an insane truth and something should be done about it. The answer to the obese issue is natural weight loss and not one of the crash diet.

The soil has been depleted of micronutrient and farmers use chemicals, fertilizers and pesticides which deplete important weight loss nutrients in fruit and veggie.

Complex carbohydrates are the “healthy” type. It takes a while for your stomach to break them down so they can be absorbed and transformed into energy. Because the energy release is progressive, you are able to use the energy before it can be stored in your body as fast. Basic carbohydrates, or the unhealthy carbohydrates, are absorbed far more rapidly.

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Calories are a measurement of the energy produced from food. In order for calories to be measured, food is burned to determine the amount of heat each type of food emits. If you’ve ever walked on a treadmill or rode a workout bike that reveals the amount of calories you’ve burned, you’ve seen how those macronutrient calories can burn rapidly when you are striving on those makers.

As a general guideline, avoid going lower than 150 grams each day with that training volume included. Many people will feel better taking in more than this, but if you do find you feel finest with a greater fat diet plan, this would be the minimum recommendation to follow.

But I warn you. Don’t go out and buy a lot of vitamin pills at Walmart and think you are supplementing. Then it is artificial chemicals and chemicals are not food.If you have a problem with missing out on nutrients you require REAL FOOD, if your supplement is not 100% food sourced. In another article we will discuss how to get that without eating for 10 every day.

Eating too many carbohydrates can lead to weight gain. You can not consume the peel of the orange with the fruit inside. Workout is required for healthy weight loss, but don’t concentrate on simply one activity, day after day.

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