This is such a wonderful chat. Lots of valuable information. I especially found the post-meal mood dip interesting when compared to the better mood from constant fueling. Many thanks!
Hello Buzzalong girl, an excellent video because an important part of this sport is knowing how to nourish yourself and what better way to learn it than with the help of a doctor who specializes in these topics, I am happy to see that you touch on all the aspects that make us wiser When it comes to preparing for our routines and competitions, thank you so much Buzzalong girl, keep it up, congratulations, eagerly waiting for your new video!!! You're a champion!!!!
Hello Sherry. Thank you for giving us all this information. I'm going to start bikepacking, and all this information really got me interested in the nutrition and all that you talked about. I'm going to start to look into it. Once again, Love You Sherry!!! Hugs and Kisses from Mexico.
A glucose monitor is an interesting tool for the endurance athlete. My diabetic friend has had one of those for quite a few years, it has certainly helped him. It allows us to get a good understanding of how various foods affect us. Snickers, paninis, vinegar chips, cinnamon rolls ... Us non diabetics have a regulation of the blood sugar, but it has it's limitations.
Hello, your friend, who maybe has Type 1 Diabetes has a hard struggle. Is your friend very active and how has it changed his life? I am living with Type1 for longer as CGMs are available and I still remember the ancient times without all that helping stuff. And I remember the times of beeing a healthy Cyclist cycling long days and weeks because I was one of the happy ones who have not been struck with Type1 while my childhood. You write: It has its limitations... The sugar regulation or a CGM? I now compare my life very often now with that life before T1D changed it. Nothing is better balaced than a healthy body and I guess nobody will become a superhuman or supersapiens with a CGM. If you are healthy the respone on food of your body is so quick and it works perfect. Have you often been talking to your friend? I am lucky to be able to use these things since Dexcom came up with its first CGM and while the years went by I tested also the Freetyle Libre Sensors, whenever there was a new one! And I tried them because Dexcom was not very precise and the Freestyle Sensors have not been either. A CGM helps disabled peole like me to calibrate the blood sugar with higher or reduced insulin dose, these days via pump. It is a little scetchy and that is why I think for a healthy person a CGM does not make sense at all. 1: A healthy body regulates the blood sugar really really fast! 2: All CGMs show the sugar in the tissue, not in the blood and it usually has a delay. 3: CGMs usually show a tolerance of values, that depend on different things and every CGM has a little bit of different results on different persons, so there will be always a small risk of beeing mislead. 4: I have been comaring the curve of sugar in the blood by direct finger pricking, to the values of my CGMs throuout the years that showed some difficulties. While you see quick and high peaks in the blood, sometimes a CGM is not reacting as fast and sometimes shows a lot less steep climb of values in the Interstitium and sometimes not how high it really went! And not how low if there is an isuline overdose or high and constant movement. And especially when doing sport, the CGM does not show stress indicated short climbs of sugar in the blood especially while starting after a break. Thats why I think a glocose Monitor is not an interesting tool for an athlete, it is only a lifetyle product. It is a tool that really helps disabled people to be more active again by seeing better !!roughly!! where the values can be. For healthy athletes It is a tool for a half percent of self optimisation, pushed by new startups that try to make visible what you feel by collecting more or less precise data... and the most important thing for healthy people is litening to your body. I now use Eversense (an implantable CGM ) and for me it brought the best results from all CGMs I tested so far. Which one uses your friend and have you been talking to him about difficulties?
A trick that I discovered in mitigating post-meal glucose crash is to eat a little bit of carbs when glucose starts going down (that slowdown and sleepiness). Little bit = something that contains 5-10 g of carbs. Here, in South-Eastern Transylvania, we have a type of chocolate that is perfect for the purpose (and it's the preferred fuel for many local cyclists). Although fueling some types of races with fats is not critical from a macronutrient perspective, some fat might be good to deliver vitamin E and omega-3 which help against inflammation and excessive oxidation. But that's only my hypothesis. There are only a few studies on what the body does with triglyceride stored inside muscles and they are not conclusive enough. Might do good to keep an eye on the research. Maybe we'll learn something new.
I am a mountainbiker and I experiment with eating very few to no carbs. I eat meat, eggs, goat cheese, butter, olive oil, greek yoghurt and sometimes a cabbage. I feel prettt good when biking but the max output is missing. It has only been 5 days eating this way. But I feel my muscles recover much faster now and I am catching my breath quicker. What is great about being fat fueled is that your livee produces sugar on demand so if you work harder your blood sugar goes up to compensate. And there is a better fuel battery. I dont think a top level cyclist will perform best on that way of eating though. But then again look at Dr Shaun Baker he set a world rowing record and he is a carnivore.
There are almost no people who can stick with a restrictive diet, be it vegan, keto or carnivore, for longer than 10 years. I improved my health taking from both vegan and keto, but I would never give up legumes, nor meat. I also experienced that fast muscle recovery that you mentioned, while experimenting with 40 % carb, 40 % fat, 20 % protein nutrition. It's OK for those doing casual strength training or rides that don't deplete glycogen that easily (high volume low intensity, or very low volume high intensity). Next week my biking season is over and I happily revert to that program. It's really cool not to be hungry every 3-4 hours. More work can be done without interruption. Cheers!
crushed chestnut (75% of carbohydrates) + milk + cocoa powder : all warmed up. What a delicious meal but it requires time to cook. The cooking is like climbing portillo de La Lunada (not really a torture but boring : there are a lot of recipes on internet), but the tasting has no words : scumptious : after that, you become strong like a chestnut tree. To be honnest, i would hesitate between winning Tour de France or any other race and relishing this mixture. Even haribo candies worry when they are close of chestnuts.
I am very sceptical about this topic because I know the difference of beeing a healthy cyclist and the life with Type1 diabetes later. My youth was full of endurance, power and a natural feeling for the need to rest. The first years I learned how it feels ending up eating not enough and the more experience I got, the more I was able to do extremely long rides and touring for weeks. Than came the Type1 diabetes and the first years with all those ancient things. CGMs were not avalable. No pump...Everything got difficult and let to extreme complications on rides...Many years later CGMs made my life better, thats for sure but they had to be precise! Now to my point: The body is not made for a 10 day escape or a hunt over two weeks. It is obvious for everybody that a person feels more than bad, doing such an event and seeing these videos of persons like you "trying to hold the mood up" while causing damage (temporarily hopefully) to the body, imbalancing the hormons and pushing the digestion, joints and muscles to the limit, reducing energy intake for many organs, including the brain, is one thing to really question about. A healthy persons body balances out the blood sugar really well and shows signs when its really time to take a break to recover, eat and digest. Depending on the meal healty persons show small changes on blood sugar but the body balaces everything out again relatively quick. You are not a machine and thats what I learned really early with my first CGM. Especially the first Dexcom stuff was helpful but not so precise. Freestyle Libre, that is what your sensor looks like is like Dexcom very helpful to know "roughly" the level of glucose in the tissue. The value in the Interstitium relates with a time delay to the blood sugar and follows and it is helpful to take action for a Type 1 diabetic but for a healty person? By the way I use an Eversense because of the precision and after !!a lot!! of learning one can cope with the values and learn to react. As healty Cyclist or endurance athlete there is no need for sorrow, stop trying to search for that half percent of self-optimization, listen to your body and learn what the body needs instead of follwing all these trends helpig to sell products that are a blessing for disabled people. The body was optimized over millions of years. What is next? A Neuralik chip or something like that, that maybe can supress or remove feelings like pain or fatigue?...back to the roots, happy, joyful and uncomplicated sport!
How many candies "haribo" are there in one packet ? 100g of haribo makes you go how many kilometers ? 1g of haribo matches with 1 km, is it correct ? ( i suppose on a flat ground, with no wind) And goldbear haribo ("ours d'or" in french) seems to be stronger, but they don't creat goldsheep haribo, do they ? Caries afraid me. Have you ever test datiles ?
Everybody must come to their own conclusions about nutrition. I've been cycling for decades and used to rely on carbohydrates for fuel. Later in life I switched to a ketovore diet and am now fully fat-adapted. That means that I can now do multi-hour rides in a completely fasted state. No need to consume gels, bars, coke, or candy. No bonking. High carbohydrate intake ultimately leads to insulin resistance and metabolic disorders in many people. Sugar damages the endothelial layer of arteries and can lead to vascular injury, plaque formation, and heart attacks. There's a lot of good research available on low-carb diets and fat-adaptation for endurance athletes and it is worth looking into if you haven't already.
You've gotten some of the science here quite wrong, but I get where you're coming from. You also write "multi-hour" rides as if that's definitive, there's a fairly large difference between a 2 hour Z2 ride, a 2 hour Z3-4 ride, a 12 hour steady pace and 12 hours with varying pace. I'm on a regular diet with a varying carb intake, because I use them as a tool for my training, and not just as a means to get fed. Which a lot of athletes do. While it's true that fat-adapted athletes can perform at low to moderate intensities without relying heavily on exogenous carbohydrates, high-intensity efforts still predominantly use carbohydrates as a fuel source. This is why some athletes on low-carb diets still take in some carbs during races to fuel these higher intensity bursts, so again; carbs are a tool for specific needs, just like diet is in general. In terms of your insulin resistance claims, you fail to mention some really crucial information about carb consumption in the average persons diet. Chronic overconsumption of refined carbohydrates combined with a sedentary lifestyle can contribute to insulin resistance, sure. But in the context of an active lifestyle and especially in endurance sports, carbohydrates serve as an essential source of quick energy. It's also worth noting that not all carbs are created equal. Whole grains, fruits, and vegetables are very different from sugary snacks in terms of their effects on blood sugar and insulin. The average diet has an extreme overconsumption of carbs, while living sedentary, unhealthy lifestyles, and you cannot compare these individuals to sports athletes whatsoever. In terms of your claims about sugar damage arteries, you fail to mention that while sugar is carbs, not all carbs are sugars. Excessive refined sugar intake is associated with various health problems, including vascular damage. However, in the context of endurance sports, athletes consuming simple sugars are often doing so to meet immediate energy needs. When consumed during high-intensity exercise, these sugars are rapidly used for energy, minimizing their potential negative effects on the vascular system. And again, so long as they are not overconsumed while living a sedentary lifestyle, simple sugars definitely still serve as a tool in sports. In terms of the keto diet specifically, you are right that there's research showing this to be a viable option for some athletes. However, the benefits might be more pronounced in events of very long duration (like ultramarathons) where the intensity is relatively low. If you do races with varying intensities or short bursts of high intensity, carbohydrates will play a crucial role in your performance, and if you're in a situation where you actually have to win, and the only way to win is sprinting the last 500m on a climb, your fat stores are simply not gonna be quick enough of an energy source to produce the need. It's a very multi-faceted situation and there's not a "one size fits all". When it comes to cycling, you should look at what the top of the top are doing in your niche, because they do that specific thing because it is the optimal thing to do for their specific sport.
@@madshansen1118 You never mentioned which of the statements in my comment above get "the science quite wrong." I wrote the comment above because I've seen first-hand the damage that high-carb diets can do, even to athletes, and I wanted to alert viewers about the dangers. (For those interested in this topic, the Low Carb Down Under channel is a good resource). I love Sherri's videos and get a laugh every time I see a sheep or a bag of Haribo in them; but I worry about the long-term effects of the latter. As stated in my comment, people should do their own research and come to their own conclusions. And glucose monitors can be a useful tool for evaluating the impact of foods on blood sugar levels.
I made the switch to keto about 8 years ago. I totally concur. I can happily ride 300km in day on just water and electrolytes. I will never go back to a high carb diet. I’ve done 3 x TCRs, all after I had made the switch to keto. I have noticed though after about 4 days on those races that I really felt my energy drop and then I just ate anything (it’s also pretty hard on races like the Transcontinental to eat purely keto and healthy because of the type of places you stop for resupply). My thoughts, for the reason, for the dip after around 4 days is that in that race one does not get enough sleep/rest for the body to replenish glucose stores through gluconeogenesis (even on keto diet when burning mainly ketones the body still needs some glucose). Eating carbs then, lifted me out of that power dip. As soon as I crossed the finish line I would stop eating the carbs - my body was craving proper food (fat and protein).
Hells yes!! 🎉🎉
Thank you 🙌🚲
This is such a wonderful chat. Lots of valuable information. I especially found the post-meal mood dip interesting when compared to the better mood from constant fueling. Many thanks!
Thank you :) Glad it was helpful!
Who knew that discussing continuous glucose monitors could be so entertaining (and informative)? 😊
Thank you :)
Hello Buzzalong girl, an excellent video because an important part of this sport is knowing how to nourish yourself and what better way to learn it than with the help of a doctor who specializes in these topics, I am happy to see that you touch on all the aspects that make us wiser When it comes to preparing for our routines and competitions, thank you so much Buzzalong girl, keep it up, congratulations, eagerly waiting for your new video!!! You're a champion!!!!
Thank you so much!
Excellent chat, really useful.
Thank you 🙌
Hello Sherry. Thank you for giving us all this information. I'm going to start bikepacking, and all this information really got me interested in the nutrition and all that you talked about. I'm going to start to look into it. Once again, Love You Sherry!!! Hugs and Kisses from Mexico.
Glad it was helpful! Thank you so much
A glucose monitor is an interesting tool for the endurance athlete. My diabetic friend has had one of those for quite a few years, it has certainly helped him. It allows us to get a good understanding of how various foods affect us. Snickers, paninis, vinegar chips, cinnamon rolls ...
Us non diabetics have a regulation of the blood sugar, but it has it's limitations.
Thank you for your comment :)
Hello, your friend, who maybe has Type 1 Diabetes has a hard struggle. Is your friend very active and how has it changed his life? I am living with Type1 for longer as CGMs are available and I still remember the ancient times without all that helping stuff. And I remember the times of beeing a healthy Cyclist cycling long days and weeks because I was one of the happy ones who have not been struck with Type1 while my childhood. You write: It has its limitations... The sugar regulation or a CGM? I now compare my life very often now with that life before T1D changed it. Nothing is better balaced than a healthy body and I guess nobody will become a superhuman or supersapiens with a CGM. If you are healthy the respone on food of your body is so quick and it works perfect. Have you often been talking to your friend? I am lucky to be able to use these things since Dexcom came up with its first CGM and while the years went by I tested also the Freetyle Libre Sensors, whenever there was a new one! And I tried them because Dexcom was not very precise and the Freestyle Sensors have not been either. A CGM helps disabled peole like me to calibrate the blood sugar with higher or reduced insulin dose, these days via pump. It is a little scetchy and that is why I think for a healthy person a CGM does not make sense at all. 1: A healthy body regulates the blood sugar really really fast! 2: All CGMs show the sugar in the tissue, not in the blood and it usually has a delay. 3: CGMs usually show a tolerance of values, that depend on different things and every CGM has a little bit of different results on different persons, so there will be always a small risk of beeing mislead. 4: I have been comaring the curve of sugar in the blood by direct finger pricking, to the values of my CGMs throuout the years that showed some difficulties. While you see quick and high peaks in the blood, sometimes a CGM is not reacting as fast and sometimes shows a lot less steep climb of values in the Interstitium and sometimes not how high it really went! And not how low if there is an isuline overdose or high and constant movement. And especially when doing sport, the CGM does not show stress indicated short climbs of sugar in the blood especially while starting after a break. Thats why I think a glocose Monitor is not an interesting tool for an athlete, it is only a lifetyle product. It is a tool that really helps disabled people to be more active again by seeing better !!roughly!! where the values can be. For healthy athletes It is a tool for a half percent of self optimisation, pushed by new startups that try to make visible what you feel by collecting more or less precise data... and the most important thing for healthy people is litening to your body. I now use Eversense (an implantable CGM ) and for me it brought the best results from all CGMs I tested so far. Which one uses your friend and have you been talking to him about difficulties?
A trick that I discovered in mitigating post-meal glucose crash is to eat a little bit of carbs when glucose starts going down (that slowdown and sleepiness). Little bit = something that contains 5-10 g of carbs. Here, in South-Eastern Transylvania, we have a type of chocolate that is perfect for the purpose (and it's the preferred fuel for many local cyclists).
Although fueling some types of races with fats is not critical from a macronutrient perspective, some fat might be good to deliver vitamin E and omega-3 which help against inflammation and excessive oxidation. But that's only my hypothesis. There are only a few studies on what the body does with triglyceride stored inside muscles and they are not conclusive enough. Might do good to keep an eye on the research. Maybe we'll learn something new.
I am a mountainbiker and I experiment with eating very few to no carbs. I eat meat, eggs, goat cheese, butter, olive oil, greek yoghurt and sometimes a cabbage. I feel prettt good when biking but the max output is missing. It has only been 5 days eating this way.
But I feel my muscles recover much faster now and I am catching my breath quicker.
What is great about being fat fueled is that your livee produces sugar on demand so if you work harder your blood sugar goes up to compensate. And there is a better fuel battery.
I dont think a top level cyclist will perform best on that way of eating though. But then again look at Dr Shaun Baker he set a world rowing record and he is a carnivore.
There are almost no people who can stick with a restrictive diet, be it vegan, keto or carnivore, for longer than 10 years.
I improved my health taking from both vegan and keto, but I would never give up legumes, nor meat.
I also experienced that fast muscle recovery that you mentioned, while experimenting with 40 % carb, 40 % fat, 20 % protein nutrition. It's OK for those doing casual strength training or rides that don't deplete glycogen that easily (high volume low intensity, or very low volume high intensity).
Next week my biking season is over and I happily revert to that program. It's really cool not to be hungry every 3-4 hours. More work can be done without interruption.
Cheers!
thank you for your comments :)
crushed chestnut (75% of carbohydrates) + milk + cocoa powder : all warmed up. What a delicious meal but it requires time to cook. The cooking is like climbing portillo de La Lunada (not really a torture but boring : there are a lot of recipes on internet), but the tasting has no words : scumptious : after that, you become strong like a chestnut tree. To be honnest, i would hesitate between winning Tour de France or any other race and relishing this mixture. Even haribo candies worry when they are close of chestnuts.
Thanks for the tip :)
For me to get Energy on the long rides I always bring Sneakers my Fave 😅
classic :)
I am very sceptical about this topic because I know the difference of beeing a healthy cyclist and the life with Type1 diabetes later. My youth was full of endurance, power and a natural feeling for the need to rest. The first years I learned how it feels ending up eating not enough and the more experience I got, the more I was able to do extremely long rides and touring for weeks. Than came the Type1 diabetes and the first years with all those ancient things. CGMs were not avalable. No pump...Everything got difficult and let to extreme complications on rides...Many years later CGMs made my life better, thats for sure but they had to be precise! Now to my point: The body is not made for a 10 day escape or a hunt over two weeks. It is obvious for everybody that a person feels more than bad, doing such an event and seeing these videos of persons like you "trying to hold the mood up" while causing damage (temporarily hopefully) to the body, imbalancing the hormons and pushing the digestion, joints and muscles to the limit, reducing energy intake for many organs, including the brain, is one thing to really question about. A healthy persons body balances out the blood sugar really well and shows signs when its really time to take a break to recover, eat and digest. Depending on the meal healty persons show small changes on blood sugar but the body balaces everything out again relatively quick. You are not a machine and thats what I learned really early with my first CGM. Especially the first Dexcom stuff was helpful but not so precise. Freestyle Libre, that is what your sensor looks like is like Dexcom very helpful to know "roughly" the level of glucose in the tissue. The value in the Interstitium relates with a time delay to the blood sugar and follows and it is helpful to take action for a Type 1 diabetic but for a healty person? By the way I use an Eversense because of the precision and after !!a lot!! of learning one can cope with the values and learn to react. As healty Cyclist or endurance athlete there is no need for sorrow, stop trying to search for that half percent of self-optimization, listen to your body and learn what the body needs instead of follwing all these trends helpig to sell products that are a blessing for disabled people. The body was optimized over millions of years. What is next? A Neuralik chip or something like that, that maybe can supress or remove feelings like pain or fatigue?...back to the roots, happy, joyful and uncomplicated sport!
thank you for sharing the information and your insights, good to have different perspectives
How many candies "haribo" are there in one packet ?
100g of haribo makes you go how many kilometers ?
1g of haribo matches with 1 km, is it correct ? ( i suppose on a flat ground, with no wind)
And goldbear haribo ("ours d'or" in french) seems to be stronger, but they don't creat goldsheep haribo, do they ?
Caries afraid me.
Have you ever test datiles ?
Thank you :) will have to calculate but is something like a 100g if Haribo per hour to get 77 g of carbs depending how fast I go ^^
I swear I just wanted to ask you about the glucose monitor😅
Thank you :)😍
i love Sherry , mon Cherie
🙌
Wonder woman :)
Thank you so much :)
Everybody must come to their own conclusions about nutrition. I've been cycling for decades and used to rely on carbohydrates for fuel. Later in life I switched to a ketovore diet and am now fully fat-adapted. That means that I can now do multi-hour rides in a completely fasted state. No need to consume gels, bars, coke, or candy. No bonking. High carbohydrate intake ultimately leads to insulin resistance and metabolic disorders in many people. Sugar damages the endothelial layer of arteries and can lead to vascular injury, plaque formation, and heart attacks. There's a lot of good research available on low-carb diets and fat-adaptation for endurance athletes and it is worth looking into if you haven't already.
You've gotten some of the science here quite wrong, but I get where you're coming from. You also write "multi-hour" rides as if that's definitive, there's a fairly large difference between a 2 hour Z2 ride, a 2 hour Z3-4 ride, a 12 hour steady pace and 12 hours with varying pace. I'm on a regular diet with a varying carb intake, because I use them as a tool for my training, and not just as a means to get fed. Which a lot of athletes do.
While it's true that fat-adapted athletes can perform at low to moderate intensities without relying heavily on exogenous carbohydrates, high-intensity efforts still predominantly use carbohydrates as a fuel source. This is why some athletes on low-carb diets still take in some carbs during races to fuel these higher intensity bursts, so again; carbs are a tool for specific needs, just like diet is in general.
In terms of your insulin resistance claims, you fail to mention some really crucial information about carb consumption in the average persons diet. Chronic overconsumption of refined carbohydrates combined with a sedentary lifestyle can contribute to insulin resistance, sure. But in the context of an active lifestyle and especially in endurance sports, carbohydrates serve as an essential source of quick energy. It's also worth noting that not all carbs are created equal. Whole grains, fruits, and vegetables are very different from sugary snacks in terms of their effects on blood sugar and insulin. The average diet has an extreme overconsumption of carbs, while living sedentary, unhealthy lifestyles, and you cannot compare these individuals to sports athletes whatsoever.
In terms of your claims about sugar damage arteries, you fail to mention that while sugar is carbs, not all carbs are sugars. Excessive refined sugar intake is associated with various health problems, including vascular damage. However, in the context of endurance sports, athletes consuming simple sugars are often doing so to meet immediate energy needs. When consumed during high-intensity exercise, these sugars are rapidly used for energy, minimizing their potential negative effects on the vascular system. And again, so long as they are not overconsumed while living a sedentary lifestyle, simple sugars definitely still serve as a tool in sports.
In terms of the keto diet specifically, you are right that there's research showing this to be a viable option for some athletes. However, the benefits might be more pronounced in events of very long duration (like ultramarathons) where the intensity is relatively low. If you do races with varying intensities or short bursts of high intensity, carbohydrates will play a crucial role in your performance, and if you're in a situation where you actually have to win, and the only way to win is sprinting the last 500m on a climb, your fat stores are simply not gonna be quick enough of an energy source to produce the need.
It's a very multi-faceted situation and there's not a "one size fits all". When it comes to cycling, you should look at what the top of the top are doing in your niche, because they do that specific thing because it is the optimal thing to do for their specific sport.
I think thats why tools like Supersapiens are very useful as a learning tool you can use to find what work best for you ^^
@@madshansen1118 You never mentioned which of the statements in my comment above get "the science quite wrong." I wrote the comment above because I've seen first-hand the damage that high-carb diets can do, even to athletes, and I wanted to alert viewers about the dangers. (For those interested in this topic, the Low Carb Down Under channel is a good resource). I love Sherri's videos and get a laugh every time I see a sheep or a bag of Haribo in them; but I worry about the long-term effects of the latter. As stated in my comment, people should do their own research and come to their own conclusions. And glucose monitors can be a useful tool for evaluating the impact of foods on blood sugar levels.
I made the switch to keto about 8 years ago. I totally concur. I can happily ride 300km in day on just water and electrolytes. I will never go back to a high carb diet. I’ve done 3 x TCRs, all after I had made the switch to keto. I have noticed though after about 4 days on those races that I really felt my energy drop and then I just ate anything (it’s also pretty hard on races like the Transcontinental to eat purely keto and healthy because of the type of places you stop for resupply). My thoughts, for the reason, for the dip after around 4 days is that in that race one does not get enough sleep/rest for the body to replenish glucose stores through gluconeogenesis (even on keto diet when burning mainly ketones the body still needs some glucose). Eating carbs then, lifted me out of that power dip. As soon as I crossed the finish line I would stop eating the carbs - my body was craving proper food (fat and protein).