Endurance athletes who restrict carbohydrates burn more than twice as much fat as high-carbohydrate athletes.’ The headline-grabbing study from Ohio University made news as ‘fat expert’ professor Jeff Volek proclaimed it the highest fat-burning rates he’d ever seen.
The study involved 20 top-end ultra-endurance runners. One group of 10 were habitual low-carb consumers, their daily diet consisting of 70% fat, 19% protein and just 11% carbs. The 10 high-carb athletes’ fuelling plan comprised 59% carbs, 25% fat and 14% protein.
Volek had the subjects run at 64% of maximal oxygen capacity for 3hrs to determine metabolic response. The low-carb group’s fat-burning rate was 2.3 times higher than the high-carb – 1.5g per minute compared to 0.67g.
“This represents a paradigm shift in sports nutrition,” says Volek. “Maybe we need to re-examine what we’ve been telling athletes about carb-loading for the last 40 years.”
Volek’s suggestion that endurance athletes switch from a high-carb to a high-fat diet to race stronger for longer isn’t confined to the labs. Cycling teams such as Tinkoff-Saxo and Team Sky are known for fuelling their winters on a high-fat diet… then reverting to a high-carb diet as the race season approaches.
The study revealed that during sub-maximal exercise, fat contributed […]