Carbs Improve Endurance in Low-Carb Athletes: Study
As the popularity of low-carb diets continues to grow, many athletes are adopting these eating plans in an effort to improve their performance and enhance their overall health. However, a new study published in the journal Clinical Nutrition suggests that even athletes on long-term low-carb diets can benefit from consuming a small amount of carbohydrates before exercise. In fact, researchers found that a quick carb boost 30 minutes before exercise improved performance more than multi-day carb loading.
The study, which was conducted by researchers at the University of Bath in the UK, involved 12 athletes who were following a ketogenic diet (a type of low-carb diet that is high in fat and low in carbohydrates). The athletes were asked to consume a small amount of carbohydrates (in the form of a sports drink) 30 minutes before exercising, and then perform a series of exercises that simulated a 90-minute cycling ride.
The results of the study were surprising. Compared to a control group that did not consume any carbohydrates before exercise, the athletes who consumed the carbohydrate sports drink experienced a significant improvement in their endurance. In fact, the athletes who consumed the carbohydrates were able to exercise for an average of 15 minutes longer than the control group.
But what was even more interesting was that the athletes who consumed the carbohydrates did not experience the typical “glycogen replenishment” effect that is often associated with carb loading. This is the process by which the body stores glycogen, a type of carbohydrate, in the liver and muscles, which is then used for energy during exercise.
Instead, the researchers found that the quick carb boost had a different effect on the body. They discovered that the carbohydrates were able to stimulate the production of a molecule called PGC-1α, which is involved in the regulation of energy metabolism. This molecule is often referred to as the “master regulator” of energy metabolism, and is thought to play a key role in the body’s ability to adapt to changes in energy demand.
The researchers believe that the quick carb boost may have improved endurance by allowing the athletes to maintain a higher intensity during exercise. They suggest that the carbohydrates may have provided a rapid source of energy that helped to delay the onset of fatigue, allowing the athletes to exercise for longer periods of time.
So, what does this study mean for athletes who are following a low-carb diet? The findings suggest that even athletes who are not consuming carbohydrates in large amounts can still benefit from consuming a small amount before exercise. In fact, the study suggests that timing may be more important than total intake when it comes to enhancing performance.
This is good news for athletes who are following a low-carb diet, as it suggests that they do not need to worry about consuming large amounts of carbohydrates in order to perform well. Instead, they can focus on consuming a small amount of carbohydrates 30 minutes before exercise, which can help to improve their endurance and overall performance.
But what about the athletes who are following a high-carb diet? The study’s findings may also have implications for them. The researchers suggest that athletes who are used to consuming large amounts of carbohydrates may need to adjust their diet in order to optimize their performance. For example, they may need to consume carbohydrates at specific times before exercise, rather than relying on a steady supply of carbohydrates throughout the day.
In conclusion, the study’s findings suggest that carbohydrates can still improve endurance in low-carb athletes, even when consumed in small amounts. The quick carb boost had a significant effect on the athletes’ endurance, and may have improved performance by allowing them to maintain a higher intensity during exercise.
The study’s findings also suggest that timing may be more important than total intake when it comes to enhancing performance. This is good news for athletes who are following a low-carb diet, as it suggests that they do not need to worry about consuming large amounts of carbohydrates in order to perform well.
Source: https://thepfc.club/blogs/news/can-carbs-boost-performance-on-a-keto-diet
