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You knew this was going to be a dumpster fire of an article after they posted this equation:
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You will struggle to find a less informed take on fueling.
Spends so much time discrediting small sample size studies before citing one that agrees with his pointâŚ
I wouldnât listen to a chiropractor over someone with actual knowledge in the field.
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You have to try this stuff out for yourself⌠I have gone to both extremes several times in the past ~5 years.
My experience below:
Fat Burning - Low Carb life and rides
After doing a metabolic reset (done during my 2 weeks off at the end of the season) I was âcrushingâ 100 mile rides at 3 watts per kilo with almost NO need for carbs. I was averaging 9 grams of carbs per hour, most of that was in the back half of the ride. When I took 20-40grams of carbs an hour I felt like I was doping. I felt healthier doing this.. a lot healither. I was eating over a pound of beef a day and 5 eggs a day, just two meals breakfast/dinner. vespapower dot com is where I got most of my info on this. not affiliated
As summer starts sneaking up I feel the need for more carbs in general and my training gets a bit more intense. I start eating more rice/honey/fruits and start moving towards 90-130 grams of carbs an hour during longer/harder rides. On easier rides I do 50 grams an hour.
High Carb: - higher carb life and super high carb training
For me it feels like you are on a constant blood sugar roller coaster. I get great power in the back half of my long/hard rides. As the summer goes on my âdiesel fat burningâ seems to totally go away and I am a consuming a lot of suggar. At some point I start feeling like shit unless I have 600 grams of carbs a day.. I then do the full metabolic reset and restart the process.
I think you need the high carb thing to add Turbo to your Diesel. But this is for optimal performance at pedaling bikes hard.. it certainly does not feel healthy. Doing the high carb thing year round has got to be bad for you and I agree with the article.
My take: If you donât need/want a strong turbo for your diesel, then going lower carbs is amazing (after a metabolic reset), it is cheaper, your pockets stay emptier, you arenât sticky and itâs healthier. You can totally get a good turbo for your diesel using healthy carbs (rice/honey/fruits), but its a pain in the ass. Gels are just so damn convienent.
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Think what you want I guess, but you canât just claim low carb is âhealthierâ without evidence.
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I felt healthier doing this.. a lot healither. I was eating over a pound of beef a day and 5 eggs a day, just two meals breakfast/dinner.
Whatever you are feeling, eating over a pound of beef and 5 eggs is certainly not healthy; on the contrary, it directly rises your risk of various cancers and cardiovascular disease.
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What a convenient article for someone to write with a vested interest in Hammer Nutrition doing well. An absolute dumpster fire of a company who has consistently missed the changes in athletic nutrition for decades.
I tried engaging with this guy calling his article out for being totally out of touch. I was met with this banger
â Thatâs why there are so many former pro athletes with type II diabetes and other metabolic dysfunction from decades of guzzling sugar.â
When I asked him to provide any evidence of this or studies that could speak to athletes fuelling training VS their eating habits outside of competition. Crickets.
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This isnât a balanced point youâre making. In a debate over âhealthierâ youâd need to quantify that increased risk (itâs miniscule), against the increased health of appropriate nutrition for the training workload he was doing and associated benefits - to give an overall mortality view.
Itâs a pseudoscientific opinion piece.
I canât decipher the message into anything coherent or actionable, except perhaps âdonât overdo it with sugarâ.
I find it ironic that this was posted by Hammer Nutrition. They have spent the last couple decades chasing fads with their (mostly horrible tasting) products
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I mean red meats are known to increase the risks of cancer, especially colorectal cancer.
IARC and WHO have plenty of papers that go over this.
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All you need to do to have the best of both worlds is periodize your carb intake and do aerobic âtop upâ rides for the base training 1-2 times per week. Something like 5h z1 (like with your friends who donât ride much) instead of a rest day.
Iâm confused, doesnât Hammer sell gels just like everyone else?
I still havenât found anything as effective as Hammer Enduralytes in a pinch, but I use other products for carbs.
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That dude is super defensive and calls anyone who disagrees with him a troll.
Sure sign of a grifter.
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Their gels are maltodextrine, a longer chain carb. Heâs specifically talking about his concerns with a high intake of sugar, which is glucose and fructose.
Iâve seen several podcasts and articles recently, regarding their concern over the increased carb intake during exercise(I take that to mean above 60 or 90g/hr, depending on who it is), and they donât really say what specifically the mechanism is that is concerning. I wonder if the issue of concern is all the additional fructose that is being consumed, goes into the liver, and gets converted to fat if itâs not needed in the bloodstream (itâs being consumed at the same time as the glucose, which is going to basically go directly to the bloodstream). Add to that, that the liver is going to take a while (a couple hours somebody said once) to oxidize the fructose to make it available for the bloodstream, but the liver wonât release it until the blood sugar gets to a certain level, so if the average 2.5w/kg, 4 hr/week rider is doing a 4 hr zone 2 ride, burning more fat than carbs, do they even use that glycogen the liver is holding, or does it get sent to fat? I seem to do fine with my training and rides at 60ish grams of maltodextrine per hour (I donât race, I donât use any for z2 but theyâre less than 2 hrs, I eat pretty low carb on the days Iâm not doing intensity, and my ftp is around 300w).
Ok. So basically what I thought.
Thanks all.