Zach Bitter's Low-Carb Nutrition Approach for Running
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- เผยแพร่เมื่อ 14 มิ.ย. 2023
- FULL EPISODE: • Breaking the 100-Mile ...
Zach Bitter is a professional endurance athlete, specializing in ultramarathons. He is also a coach and host of the Human Performance Outliers Podcast. He has broken world records for the 100-mile run and the 12-hour run, won four National Championships, and participated on Team USA 100 KM Road three times.
In this episode, we talk about Zach breaking both American and World records, the mindset and tactics required to race 100 miles, the low-carb nutrition approach, a day in Zach's life, and much more.
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Hell yeah brother. No carb here for 3 months. I bike 150 miles per wk and run 30-40 miles per wk on top of working construction. It can be done. Beef, butter and bacon baby. Everyday !!!
You obviously didn’t listen to the podcast. He literally laid out how he is a moderate carb guy, especially when he’s competing
@@joe1071 That's true, but what Zach does should be contrasted with each person's goals and performance needs. If you read between the lines that he was speaking to, if you aren't really trying to hit that next gear (speed) or he is out of season he eats very low carb, under 30-50 grams. I'd argue that 90% of people who exercise would fall into that category most of the time. Even for me personally when training for a half marathon or marathon, i'm still just some dude. Sure, I have goals with my speed, but I'm not trying to break world records like Zach is. So for the average runner/trainer, I think Zach's off season protocol of very low carbs would suit most just fine. Which is probably what Ralph was getting at in his post.
Great video. Thanks for the insights. As a person who is in nutritional ketosis for the majority of the time and getting into longer runs I am still trying to find out what my fueling strategy should look like. whether or not I should try to lean to fat as source of energy during my long runs or start to add some carbs back in the mix a few days before the race in order to be able to use, for example, gels on race day as well
Lowcarb gives alot of flexibility. Generally defined as up to 25% of total Macros. Just to clarify at 7-8min mark Glucose is pure dextrose monohydrate whereas "Sugar" as in 'raw sugar or white sugar' is Sucrose. Sucrose is 50% glucose 50% fructose. Table sugar doesn't spike Insulin quite as high as pure Glucose due to the Fructose pathway. Just so the listeners don't get that confused 😊. Cheers great podcast guys. 🎉
I heard Zach talk about it before and I've been using the sfuel race + gel this year during training. Marathon this September. It's working very well for me. No stomach issues at about 50g/hr and it tastes oddly decent.
This guy is talking all the time while there are runners just producing top results
He went over glucose/fructose simple sugars, but what about cyclic dextrins and complex carbs like ucan?
SFuels used highly branched cyclic dextrin (HBCD) in their first generation and now include a mix of HBCD and maltodextrin in their second generation. I'm surprised Zach didn't mention the HBCD in the first generation-it’s possible he overlooked it or chose not to discuss it.
Shit this guy can tip toe through tulips talking about eating carbs,l. Just say you eat carbs when your training. Done. Tf
For real! It’s wild to see the carnivore and keto community put this guy on a pedestal as their prophet and tout the “superior performance” to no carb diets, yet he is literally a moderate carb intake guy. Lmao, he had to tiptoe so as not to upset the only communities that praise him, ie carnivore and keto. It’s a joke
@@joe1071 It's important to note that Zach Bitter follows a targeted ketogenic diet, designed to maximize fat oxidation. This approach not only supports his athletic performance but also allows him to train more effectively. Interestingly, while some in the keto and carnivore communities may tout him, the other side of the coin is that the high-carb community often looks for successful low-carb endurance athletes, and Zach is a prime example of one. Even with his carb intake during races, he manages to stay in ketosis, demonstrating the flexibility and effectiveness of his diet.