Mixed
Training with reduced carbohydrate availability does not necessarily improve exercise performance (e.g., time trial performance) despite enhancing molecular markers of adaptation.
Do not expect that training with low carbs will automatically make you faster. While it improves your body's metabolic efficiency, it may blunt your ability to train at high intensities. Use 'train low' strategically for specific sessions, but ensure you also train 'high' (with adequate carbs) to maintain your speed and power capacity for races.
although train-low augmented these markers of training adaptation, exercise performance (1-h time trial) was not improved accordingly.
Why this rating
Consistently reported across multiple cited studies (Yeo, Hulston).
Source
Carbohydrate availability and exercise training adaptation: Too much of a good thing?
Jonathan D. Bartlett et al. · European Journal of Sport Science · 2014
DOI 10.1080/17461391.2014.920926
More from this paper
- Deliberately training in conditions of reduced carbohydrate availability (e.g., low muscle glycogen or fasted state) augments molecular markers of mitochondrial biogenesis and lipid oxidation compared to training with high carbohydrate availability.Good
- Consuming carbohydrates before and during exercise blunts the molecular signaling pathways (AMPK, p38MAPK) that are normally enhanced by low carbohydrate availability.Good
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