Macro partitioning
Manipulating carbohydrate availability during training (e.g., 'train low') to create metabolic stress can upregulate cellular signaling and adaptive responses, potentially leading to superior performance when carefully integrated into an endurance training program.
Do not train low all the time. Use low-carbohydrate strategies only for specific, lower-intensity or shorter-duration sessions where performance outcome is less critical. This triggers metabolic adaptations. For high-intensity workouts, races, or long sessions, ensure high carbohydrate availability to support performance and recovery. Personalize based on your weekly workload.
there is an emerging interest in the concept of deliberately exercising with low CHO availability in some training sessions to take advantage of upregulated cellular signaling and adaptive responses to the increased metabolic training stress... research evidence, at least in subelite athletes, that its careful integration into a training program can lead to superior performance
Why this rating
The paper cites evidence 'at least in subelite athletes' and notes it is an 'emerging interest' with 'increased confidence in the molecular underpinning', but acknowledges it is not a definitive prescription for all.
Source
Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport
Louise M. Burke et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2018-0289
More from this paper
- Carbohydrate intake should be periodized ('fuel for the work required') based on the daily fuel cost of exercise rather than a fixed macronutrient ratio, ensuring high availability for high-intensity/long-duration sessions and lower availability for low-intensity/short sessions.Good
- High carbohydrate availability is required for sessions involving higher intensity workloads, optimal performance, or maximizing recovery, whereas low carbohydrate availability may be sufficient for light or low-moderate intensity exercise.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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