New research suggests you should be personalizing carbohydrate intake based upon your metabolic health history and fitness goals. Let's dive into the details…
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Links to studies and videos mentioned:
0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance.
1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit.
2:04 Carbohydrate intake should match carbohydrate demand of training or competition.
3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy.
5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions.
5:39 Untrained athletes may get increased benefit from training in a low glycogen state.
6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations.
10:34 Energy deficit has suppressive effects on hormone production.
13:14 The more trained you are, the more fat you oxidize.
14:19 Prioritize exercise intensity over sticking to dogma.
14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized.
17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition.
19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them.
19:49 The amount of muscle you have impacts how many carbs you should be consuming.