🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 

🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub 

// SHARE AND RATE THE PODCAST!

iTunes: ⁠https://trainerroad.cc/apple2⁠ 

Spotify: ⁠https://trainerroad.cc/spotify2⁠

Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED

(00:00:00 ) Welcome!

(00:00:32 ) Listener Question on Low Carb Diets and High-Intensity Training

(00:02:41 ) Host's Personal Experience with Low Carb and Keto Diets

(00:03:29 ) Research and Studies on Low Carb and Keto Diets

(00:05:13 ) Mechanisms of Fat Oxidation and Performance

(00:09:30 ) Deep Dive into Carbohydrate and Fat Metabolism

(00:31:29 ) Practical Applications for Athletes

(00:40:39 ) Understanding Body Composition and Success

(00:42:17 ) Glycogen Storage and Technology

(00:46:01 ) Periodized Carbohydrate Intake

(00:51:24 ) Balancing Nutrition and Training

(00:59:59 ) Fasted Training and Marginal Gains

// RESOURCES MENTIONED

- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ 

- The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983 

- Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999 

- Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001 

- Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017 

- Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020 

- A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021 

- Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021 

- The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021 

- A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

- Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ 

- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 

- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 

- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN