🔥 LOW CARB & HIGH CARB DIET ON PERFORMANCE
✅ The body has 3 different energy systems that we use and each is used during a different intensity of exercise. When we perform high intensity exercises we tend to use the majority of energy from PCr and glycolosis these systems can supply fast energy to the body. On the other hand, when exercising at submax levels like when running we tend to use the oxidative system which uses oxygen to metabolize fats in the mitochondria. Changing the ratio of fuel available to us can affect how our body performance because of the different uses of substrate at different intensities as well as the fact that low glycogen/substrate is the primary cause of fatigue during exercise.
🚨 So how does high carb diet effect training, if you’re in a low carb state and primarily getting your energy from fats your performance will be decreased during anaerobic training like weight lifting. This can be attenuated to an extent with a carbohydrate feeding prior to training. However the main point is that higher in carb ratio diets can help retain performance when it comes to anaerobic training. While some studies have actually shown that through an extended period of training in low carb state the body can adapt to maintain performance.
When it comes to aerobic training some research has demonstrated that idea that a low carb diet/high fat diets can lead to a higher oxidative capacity, meaning the body can burn more fats during higher intensity exercise therefore sparing glycogen stores. This doesn’t mean necessarily that because you train and diet like that you’ll be losing fat because you can burn it more efficiently.
Choosing how to go about your food intake should be based on your weight goals, body composition goals, and performance and health goals. There isn’t an end all be all diet, this isn’t specific diet advice just educational information consult a dietitian for specific diets and for sakes don’t use Instapeople as your diet consultants.