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Low Carbohydrate and Metabolic Flexibility

  Metabolic flexibility and low-carbohydrate endurance exercise is a topic close to my heart because it’s what I researched during my PhD. Don’t like to read? watch the video at the bottom! When it comes to low-carb and endurance exercise I believe a lot of people are missing the fundamentals of how a low-carb nutritional approach can benefit endurance athletes. …

Pre-race Low-Carbohydrate Glycogen Super-Compensation

During my PhD I did one particular study in which I had highly trained male athletes eat both a high carb diet and an ultra-low carbohydrate diet (similar to the ketogenic or Atkins diet) for 14 days. Two striking results came out of this study: Firstly, if the participants were allowed a carbohydrate load the night before a 10km cycling …

Protein Shakes – good, bad or just another milkshake

One of the things I’m often asked is “do I need to be having a protein shake after training to help my recovery”. My first thoughts go back to when I was racing 25 years ago and protein shakes didn’t exist. We still managed to recover. And I can’t imagine that Snell, Halberg and Magee broke out the double-chocolate whey …

Women and Carbohydrate: What evidence?

A quick search of google for “endurance nutrition” will bring up an array of feeding and supplementation protocols all centred around one common theme; you need carbohydrate for optimal endurance performance. Broadly speaking I’m not going to argue too much with this concept. However, when we’re talking about the female endurance athlete I think this concept of “more carbohydrate is …