Mixed
Consuming carbohydrates before and during exercise blunts the molecular signaling pathways (AMPK, p38MAPK) that are normally enhanced by low carbohydrate availability.
If your goal is to improve your body's metabolic efficiency (mitochondria and fat burning), avoid eating carbohydrates before and during your training session. Eating carbs will blunt the specific cellular signals (AMPK, p38MAPK) that drive these adaptations. If you need to maintain intensity, try caffeine or mouth-rinsing instead of ingesting carbs.
consuming pre-exercise meals rich in CHO and/or CHO during exercise can down-regulate lipolysis (thereby negating FFA-mediated signalling) as well as reduce both AMPK and p38MAPK activity, thus having negative implications for downstream regulators.
Why this rating
Supported by multiple studies cited (Civitarese, Akerstrom, Morton).
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
- Training with reduced carbohydrate availability does not necessarily improve exercise performance (e.g., time trial performance) despite enhancing molecular markers of adaptation.Good
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