Low carb diets and distance running,what is the best way to lose weight fast in a week diet,why does a low carb high fat diet work - Good Point

First, the theory behind LCHF diets: By restricting carbs you force your muscles to burn more calories from fat and less from carbs during exercise, thus ‘sparing’ valuable glycogen stores and allowing you to exercise longer before experiencing fatigue. Indeed, studies have indicated that the body adapts to LCHF diets by producing more fat-burning enzymes (such as hormone sensitive lipase) although the jury is still out as to whether this translates into superior performance in events. So, while a low carb diet may be useful if you’re trying to drop weight or if you’re focusing mainly on high volumes of low to moderate intensity training, it is not useful for training at high intensities (usually defined as anything over lactate threshold). Share withAn evidence-based sports nutrition guide and recipe book rolled into one, Food for Fitness dispels popular myths and gives you the tools you need to reach your maximum performance. Low-carb diets with an emphasis on calories from fat help runners torch fat without hurting exercise performance or recovery.
You may bear witness to a tectonic shift in sports nutrition very soon, according to researchers at Ohio State University. Half of these runners were placed on a ketogenic diet—diets that reduce carbs enough in the body to allow excess fat stores to serve as the primary source of fuel—and consistently ate meals comprising 10 percent carbs, 19 percent protein, and 70 percent fat for about 20 months (it takes weeks or longer for the body to fully adjust to a low-carb diet, so athletes were only eligible if they had been carb-restricting for at least six months, according to a press release). By measuring gas exchange repeatedly during the treadmill test, the researchers determined the athletes’ maximum oxygen intake to, in turn, measure their carb- and fat-burning rates.
Carb-restricting isn’t limited to runners, either; the researchers say many different athletes from sports teams are experimenting.


Burn twice as much fat, and dodge any negative effects on performance and recovery by a simple diet tweak? Many people also experience a (desirable) drop in body weight and body fat, which is regarded as advantageous in most sports.
Well, if you’re more interested in high intensity performance as opposed to long distance low-moderate intensity training, then LCHF diets will not help your quest for gold.
Eight competitive mountain bikers were placed on either a low carb high fat diet (15% carbs, 70% fat, 15% protein) or a balanced diet (50% carb, 30% fat, 20% protein) for four weeks in random order. The other half consumed more than half their calories from carbs, with a diet ratio of 59 percent carbs, 14 percent protein, and 25 percent fat. On day one of two, the athletes did a brief high-intensity workout on a treadmill so the researchers could determine their maximum oxygen consumption and peak fat-burning rates. Those following the low-carb diet became leaner than those on the balanced diet (11% body fat vs 14.9%). On the second day, the athletes ran on a treadmill for three hours at an intensity equal to 64 percent of their maximum oxygen capacity.
And the average contribution of fat as fuel during the long-distance run was 88 percent and 56 percent, respectively.


Your muscles cannot generate enough ATP (“energy”) per minute from just fat to keep pace with demand. But the fat loss that the athletes experienced on the low-carb diet was associated with a significant drop in performance. Before the run, athletes consumed either low- or high-carb nutrition shakes consisting of about 340 calories, but during this test, they consumed nothing but water.
On the balanced diet, the subjects managed 257 watts at lactate threshold intensity and 362 watts during a 15-minute maximal effort. What’s more, high intensity exercise actually suppresses fat breakdown (lipolysis), making exercise feel much harder.
According to the study authors, the cause of the decline on the low-carb diet was impairment of the muscles’ ability to burn carbs, which is critical to performance at higher intensities. In other words, high-intensity training on a LCHF diet feels an awful lot harder than training on a higher carb intake.



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