{"id":70562,"date":"2021-09-30T13:36:25","date_gmt":"2021-09-30T20:36:25","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=70562"},"modified":"2021-09-30T13:36:33","modified_gmt":"2021-09-30T20:36:33","slug":"athletes-and-insulin-carbohydrate-timing-and-more-ask-a-cycling-coach-327","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/athletes-and-insulin-carbohydrate-timing-and-more-ask-a-cycling-coach-327\/","title":{"rendered":"Athletes and Insulin, Carbohydrate Timing and More \u2013 Ask a Cycling Coach 327"},"content":{"rendered":"\n<p>High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road\u2019s Hannah Finchamp as we dig into the relationships of glucose, insulin, and workout intensity to know how you can prioritize health and performance, and much more!<\/p>\n\n\n\n<p id=\"block-c898a78f-3b41-4424-8827-238fbcd624bf\">More show notes and discussion in the <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/athletes-and-insulin-carbohydrate-timing-and-more-ask-a-cycling-coach-327\/63576\" data-type=\"URL\" data-id=\"https:\/\/www.trainerroad.com\/forum\/t\/athletes-and-insulin-carbohydrate-timing-and-more-ask-a-cycling-coach-327\/63576\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad Forum.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Athletes and Insulin, Carbohydrate Timing and More  \u2013 Ask a Cycling Coach 327\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/dtI5a3M6OQM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Spotify Embed: Athletes and Insulin, Carbohydrate Timing and More  \u2013 Ask a Cycling Coach 327\" style=\"border-radius: 12px\" width=\"100%\" height=\"152\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" data-src=\"https:\/\/open.spotify.com\/embed\/episode\/12QCFcYfYTWmGDlHqSng0C?si=701f0acc205e4a4c&#038;utm_source=oembed\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Topics covered in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Intro 0:12<\/li><li>What happens when our bodies eat sugar? 5:21<\/li><li>How does insulin work? 8:38<\/li><li>How does activity affect insulin? 15:52<\/li><li>Are high-carb endurance athletes at risk of becoming diabetic? 20:30<\/li><li>Data-driven ways to plan meal timing 50:59<\/li><li>Hannah\u2019s tips for bike choice 1:30:40<\/li><li>A pro\u2019s guide to chaotic race starts 1:35:59<\/li><li>Live questions and answers 1:53:54<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Resources mentioned in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/threshold-intervals-for-cyclists-benefits-examples-and-tips-for-success\/\">Threshold Intervals for Cyclists: Benefits, Examples, and Tips for Success<\/a><\/li><li><a href=\"https:\/\/youtu.be\/hqzI5l4HKKU\">+61w FTP and Full-Distance Tri Finish with Lauren Hackney &#8211; Successful Athletes Podcast Episode 60<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/sap\">Successful Athletes Podcast<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\">Adaptive Training<\/a><\/li><li><a href=\"https:\/\/www.instagram.com\/hannah_finchamp\">Hannah\u2019s Instagram<\/a><\/li><li><a href=\"https:\/\/www.instagram.com\/trainerroad\">TrainerRoad\u2019s Instagram<\/a><\/li><li><a href=\"https:\/\/www.instagram.com\/leejonathan_\">Coach Jonathan\u2019s Instagram<\/a><\/li><li><a href=\"https:\/\/www.instagram.com\/coachchadtr\">Coach Chad\u2019s Instragram<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11994746\/\">Regulated transport of the glucose transporter GLUT4<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23899560\/\">Exercise, GLUT4, and skeletal muscle glucose uptake<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16278749\/\">Insulin and insulin resistance<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22851577\/\">Exercise alleviates lipid-induced insulin resistance in human skeletal muscle-signaling interaction at the level of TBC1 domain family member 4<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/5533601_Exercise-Induced_alterations_in_intramyocellular_lipids_and_insulin_resistance_The_athlete%27s_paradox_revisited\">Exercise-Induced alterations in intramyocellular lipids and insulin resistance: The athlete\u2019s paradox revisited<\/a><\/li><li><a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/metabolic-syndrome\">Metabolic Syndrome<\/a><\/li><li><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.12112\">Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28879026\/\">Update on the effects of physical activity on insulin sensitivity in humans<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32492705\/\">Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/305701547_The_Effect_of_Regular_Exercise_on_Insulin_Sensitivity_in_Type_2_Diabetes_Mellitus_A_Systematic_Review_and_Meta-Analysis\">The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6352578\/\">Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/10744070_Changes_in_Aerobic_Capacity_and_Visceral_Fat_but_not_Myocyte_Lipid_Levels_Predict_Increased_Insulin_Action_After_Exercise_in_Overweight_and_Obese_Men\">Changes in Aerobic Capacity and Visceral Fat but not Myocyte Lipid Levels Predict Increased Insulin Action After Exercise in Overweight and Obese Men<\/a><\/li><li><a href=\"https:\/\/academic.oup.com\/jcem\/article\/88\/11\/5444\/2656754\">Muscle Oxidative Capacity Is a Better Predictor of Insulin Sensitivity than Lipid Status<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28879026\/\">Update on the effects of physical activity on insulin sensitivity in humans<\/a><\/li><li><a href=\"https:\/\/care.diabetesjournals.org\/content\/37\/5\/1469\">Increased Skeletal Muscle Capillarization After Aerobic Exercise Training and Weight Loss Improves Insulin Sensitivity in Adults With IGT<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/257461810_The_Ups_and_Downs_of_a_Bike_Race_in_Type_1_Diabetes_Dramatic_Differences_in_Blood_Glucose_Responses_from_the_Paris_to_Ancaster_Spring_Classic\">The \u201cUps\u201d and \u201cDowns\u201d of a Bike Race in Type 1 Diabetes: Dramatic Differences in Blood Glucose Responses from the Paris to Ancaster Spring Classic<\/a><\/li><li><a href=\"https:\/\/www.instagram.com\/ryanstandwich\/\">Ryan Standish\u2019s Instagram<\/a><\/li><li><a href=\"https:\/\/towwhee.com\/\">The TowWhee Adventure Tow Strap<\/a>&#8211; <a href=\"https:\/\/www.trainerroad.com\/blog\/5-stretches-every-cyclist-know\/\">Stretches for Cyclists: 5 Stretches You Should Know<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Ask a Cycling Coach Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Successful Athletes Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Science of Getting Faster Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/0MXQghx88HmoYsOm4ZVmsu?si=LndQdt6nTY2MHngZbSd9UQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p id=\"block-ac5b5e3e-ddbb-4295-9491-46d455cec895\"><strong><em>For more cycling training knowledge, listen to <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=referral&amp;utm_campaign=aacc-257&amp;utm_content=bottom%20cta\" target=\"_blank\">the Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road\u2019s Hannah Finchamp as we dig into the relationships of glucose, insulin, and workout intensity to know how you can prioritize health and performance, and much more!<\/p>\n","protected":false},"author":20,"featured_media":70563,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[4233,43,2384,4234,99,850,101,207,4236,1090,3255,4235,3464,343,3732,3515,424,446,498,2612,532,1829,1406],"class_list":["post-70562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","tag-4233","tag-ask-a-cycling-coach","tag-bike-choice","tag-blood-glucose","tag-carb-loading","tag-carbohydrate","tag-carbs","tag-endurance","tag-finchamp","tag-focus","tag-glucose","tag-hannah","tag-health","tag-injury","tag-meal-timing","tag-mentality","tag-mtb","tag-nutrition","tag-podcast","tag-pre-race-nutrition-2","tag-racing","tag-start","tag-sugar"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/70562","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=70562"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/70562\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/70563"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=70562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=70562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=70562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}