Hormonal
Training with low carbohydrate availability (train-low) modulates molecular cell signaling pathways to promote oxidative phenotype adaptations, potentially enhancing training adaptations at the cost of immediate performance.
Consider occasionally training with low carbohydrate availability (e.g., fasted or after a low-CHO meal) to trigger specific molecular signals that may enhance your body's oxidative capacity and mitochondrial function. This is an adaptation strategy, not a performance strategy, so expect lower intensity during these specific sessions.
Accordingly, the concept of deliberately training with low CHO availability has now gained increased popularity amongst athletic circles.
Why this rating
The paper describes it as a concept that has 'gained increased popularity' and discusses the mechanisms, but it is a review of emerging research rather than a single definitive clinical trial.
Source
Regulation of Muscle Glycogen Metabolism during Exercise: Implications for Endurance Performance and Training Adaptations
Mark A. Hearris et al. · Nutrients · 2018
DOI 10.3390/nu10030298
More from this paper
- High carbohydrate (CHO) availability before, during, and after exercise improves endurance performance by delaying glycogen depletion and maintaining high rates of CHO oxidation.Good
- Low muscle glycogen availability shifts fuel utilization towards increased lipid oxidation and reduced carbohydrate oxidation during exercise.Good
Related findings · Hormonal
- Initial treatment for type 2 diabetes should be a combination of metformin and either an SGLT-2 inhibitor or a GLP-1 receptor agonist to achieve cardiorenal protection, rather than monotherapy or older agents like sulfonylureas.Strong
- For patients with specific monogenic obesity syndromes (leptin deficiency, POMC/PCSK1/LEPR mutations), targeted pharmacotherapy (recombinant leptin or setmelanotide) is highly effective and should be prioritized, unlike in polygenic obesity.Strong
- Continued weekly administration of 2.4 mg subcutaneous semaglutide prevents weight regain and promotes further weight loss in adults with overweight or obesity, whereas switching to placebo results in significant weight regain.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →