Training Programs

Attached are your training and nutritional protocols for next week – please review each day’s notes and associated video links.

THE CASE FOR CARBS AND HOW THEY CAN BE USED TO ENHANCE YOUR PERFORMANCE

As outlined by Best Selling Health and Fitness Author Selene Yeager, carbohydrates have been blamed for numerous negative health issues; however, the true issue is not strictly carbohydrates but rather the types of carbohydrates that are being consumed – breads, chips, crackers, pastas, etc. – all made from nutrient deficient refined flour.  Additionally, athletes have gotten confused by protein focused, grain shunning Paleo and Keto diets that have filled the headlines.

These situations have caused many athletes to steer away from this essential fuel source that makes us faster and fitter.  However, harnessing the power of carbohydrates is not as simple as stocking your pantry full of bagels and filling your bottles with Energy Fuel. Let’s look at five solid facts associated with carbohydrates.

Fact #1: Carbohydrates will improve your speed and endurance

Carbohydrates are so important to your body, just a hint of ingestion of carbohydrates will improve your speed and endurance.  A British researcher discovered that endurance cyclists who swished and spit a carbohydrate solution without swallowing a drop were able to cut a full minute off a time trial effort, while those that swished a similar non-carb beverage saw no performance improvement.

Why did this happen?  MRI scans of the rider’s brains found that when carbohydrates passed over receptors in the mouth, reward centers lit up in the brain which in turn provided the impetus to push harder.  The brain was literally “tricked” into believing that fuel was on the way, so it gave the legs the approval to push the intensity without concern of conserving energy (because the brain sensed the carbohydrates where on their way).

What happens when you consume an isotonic drink (i.e. Energy Fuel)?  Your body converts the concentration to make glucose (blood sugar) to fuel your brain via your liver and your activity via your muscles.  In addition to fueling your exercise efforts, all systems and tissues in your body use carbohydrates in some capacity, states Stacy Sims, PhD, a Stanford research exercise physiologist and nutrition scientist who has consulted with pro cycling teams.  Additional benefits to consuming carbohydrates include enhanced immune system, fluid absorption, and muscle recovery.  Finally, carbohydrates prime the furnace for fat burning – the process of digesting them stimulates the hormones your body needs to fully break down and utilize fat.

Fact #2: Carbohydrates are not all created equal, but all are necessary for optimum performance

Carbohydrates fall into two categories: simple and complex.

Simple sugars are found in sugar cane, maple syrup, brown sugar and honey.  Because your body digests them quickly, they trigger a quick surge in insulin, the hormone that ushers glucose from your bloodstream into your cells to fuel exercise.  Simple carbohydrates get a bad rap because sudden spikes and falls in blood sugar have been linked to overeating, and subsequently to increased fat storages.

Complex carbohydrates are made from more than two sugar molecules and take longer for the body to break them down and a slower insulin response.  Complex carbs tend to contain fiber, which also slows down the digestion process.  High-quality complex carbohydrates can be derived from fruits, vegetables, legumes, and whole grains (in addition to providing complex carbohydrates, they also provide vitamins, minerals and immunity boosting phytonutrients.

Fact #3: If you feed your brain, you will avoid the dreaded “bonk”

Your body stores carbohydrates for fuel (in the form of glycogen), but the supply is limited to 60-90 minutes all depending on how hard you are exercising.  In addition to your muscles needing more stored carbohydrates when you go harder, your brain also gobbles up more stored sugar (from your liver).  Your brain monitors your effort and the fuel storages left within your liver and your muscles.  If your brain perceives that your sugar storages are running low, it will begin to shut your body down to keep you from running on empty (literally).  Research has suggested that your brain may not let you go at a high intensity if it senses your sugar storages are low prior to you beginning!

Fact #4: Your digestive system can handle more than you think

You need to experiment with a mixture of simple and complex carbohydrates and evaluate if your digestive system can adequately absorb and utilize the volume and source of carbohydrates.  Research has indicated that some athletes can consume up to 400 calories without gastro-intestinal issues.  I recommend testing your intensity, duration, and weather temperatures, along with your carbohydrate intake to accurately assess how your body handles the increased carb intake.

The key to effectively ingest more carbs is to spread them out over various time frames.  If you are exercising longer than 90 minutes, eat solid food every 20 minutes and consume Energy Fuel (or another electrolyte drink) every 15 minutes.  Thirty to 60 grams of carbs an hour is good for easy efforts. However, for longer and more intense efforts strive for 80 grams per hour.

Fact #5: Gluten free does NOT mean grain free

Gluten, a protein in wheat grain, might interfere with digestion leading to gastrointestinal issues depending on your personal sensitivity.  The best way to determine if you are sensitive to gluten, simply remove all gluten from your daily diet and see how you feel (mentally and energy wise) and how your performance changes (energy, strength and endurance).  Here is the catch, if you decide to go gluten free, you need to avoid gluten free foods such as scones, cookies and breads.  These are highly processed and filled with other additives that will have a negative effect on your health and performance.  Replace your gluten food items with healthy grains such as amaranth, rice, oats and quinoa.  These high-quality grains will provide you slow burning carbohydrates along with the nutrients necessary for health and performance.

QUICK GUIDE TO DAILY CARBS

Exercise & Intensity Level                                                            Recommended Carb Intake                                                                                                                                           

Low-Easy (less than 1 hour a day & heart rate zone 2 or less)           200-250 grams

Moderate (60-80 minutes & heart rate zone 2 or less)                      250-325 grams

Very Active (1-3 hours and/or heart rate zone 3 or less)                   325-475 grams

Extremely Active (4+ hours and/or heart zone 5 or less)                   475-550 grams

Understanding the need and benefits of carbohydrates, another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“When we doubt and fear, we have allowed the fear of failure to surpass our focus on our strategies to succeed”