Fiona on 13 Dec, 2011 10:08 AM
It depends if you are eating for health or eating to win the
race. If you are well trained athletes then you can go up to 75% of
maximum effort without requiring anaerobic fuel, the type of
exercise you are referring to would seem to qualify for this.
During a race a biologically readily available fuel source is MCT's
such as found in coconut oil. For competitive events carbohydrate
loading the day before can sometimes lead to better performance by
increasing glycogen stores. However training should be on a very
low carbohydrate diet.
Thank you for your response.
While I am on training perido (not a race) -
which types of food do you recomend to eat during 6 hour of bicycle
when I need to feed the body every 20-30 minutes and provide
400-500 total clories per hour.
What Fiona was referring to regarding carb loading is usually
for professional atheletes. If you have 4 days of rest before the
endurance training, you actually don't have to eat sugar since your
body will have plenty of time replenshing it from fat metabolism,
and the little sugar from vegetables.
It is a high priority for the body, and it will burn fat as hell in
order to replace the depleted glycogen stores.
As Dr Rosedale mentioned, in endurance training you need to burn
fat most of the time anyway. and you should also experiment eating
coconut during the race as it readily available for burning, but
having 2.5 times more energy per grams then sugar.
if you feel better performance with carb consuming DURING the
sports, it will be fine since you will burn it immediately. but
limit the sugar quantity at the time, but not too much load at a
time (avoiding drinks).
eating moderate carb (peas, carrot) 2 days after exercise will
not cause damage as you will have extra protection by your muscles
gobbling up any sugar they can find.
Fiona on 15 Dec, 2011 12:55 AM
Pure MCT oil, if you can, but we should add if you have adapted
to a high-fat diet. You could also have a few carbs since they will
be burning it off right away, such as in cashews.. I would not eat
relatively pure sources of glucose, since this would still raise
insulin too rapidly and prevent the burning of fat. Almond butter
as well, I have seen small packs for on the go with almost like a
water bottle top but sadly they added some not so good oils in the
commercially sold ones. Actually mixing in some coconut oil in with
the almond butter, and finding a package that is easy to slip in
your pocket would be perfect.
In your case the rosedale diet will not be enough for the
recovery, this is my take.
You will lack only the "turbo" during the race, though.
Actually I have made some experimentations with my clients and
I'm pretty certain that you can eat about extra 30 grams a day of
sugar/non fiber carbs, with no harm.
Dr Rosedale usually refers to the burnining off sugar in immediate
exercise, but I also has protection afterwards.
You have around 90-120 grams of sugar in your glycogen stores in
yourlegs. I woudn't assume you will burn it all at any race. extra
30 grams of glucose during training season seems fine to me and
will not cause damage, but help recovery and performance.
I added anser to what you asked and it doesn't appear. I would
like to add than lance armstrong had VO2max of 85. VO2max does not
refer to as much sugar burning, but the ability to burn fat.
The point here that endurance sports does not affect much by sugar,
as much as fat burning. Rosedale diet will not hurt performance,
but increasing it. It will increase the amount of recovery time
though. recovery, not performance.