Mon, Apr-15-13, 16:00
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Senior Member
Posts: 3,025
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Plan: Optimal Diet
Stats: 00/00/00
BF:
Progress: 8%
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Mark Sisson, who's an expert about low carb and endurance exercise, advocates some carbs after the first couple of hours, or if you're doing it every day. Just FYI if you haven't seen that article. "PB" stands for his Primal Blueprint book and advice.
http://www.marksdailyapple.com/prim.../#axzz2QZVM4TKp
Quote:
When you go for endurance training, you face (among other physical strains) the necessity of increased carb intake and all its negative results (e.g. inflammation, AGEs, impaired immune function, etc.). Myself, I had a half-gallon of ice cream, loaf of bread and cereal habit going to refuel every day for years. At the time, I didn’t see an obvious impact on my performance, but I later realized I was causing long term damage. A better, more Primal approach to a training diet includes meals full of veggies (universal recommendation, yes) as well as the judicious use of fruits and tubers for added “healthier than grains” carb sources. (Of course, your diet should include a hefty supply of protein and natural fats.)
On a PB-style low carb diet, with PB-style low training time, the body makes 200 grams of glycogen each day from fats and protein (and then we figure another 100 or so from your veggies and fruits). That gives you enough glycogen to fuel your brain, cruise through an average day and to be able to do a short hard workout – and then do it again the next day. However, when you train long every day (over an hour), your carb needs will increase. The key is discovering EXACTLY how many additional carb grams you need each day to refuel muscles, but also to keep insulin and fat storage to a minimum. Too few and you won’t recover from day-to-day. Too many and you’ll set yourself up for inflammation and unnecessary weight-gain.
Read more: http://www.marksdailyapple.com/prim.../#ixzz2QZWEDPDX
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