The Worst Diet Decision a Runner Can Make?
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- เผยแพร่เมื่อ 3 ธ.ค. 2022
- Carbs seem to be demonised in some corners of the running community but it can't be that simple as carbs are bad... or good... can it?
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Very informative and balanced as always, thanks. I’ve tried various diets and found my running is best when I stick to the old approach, everything in moderation.
I eat primarily a vegan whole food plant based diet for the last 5 years. I am not a vegan but close. I was over weight at the time of the change BMI 29 and very high cholesterol. I have always been training for sports and playing sports my whole life. That didn’t change. But giving up routine consumption of meat eggs and dairy I have lost about 1/2 pound a month for the past 5 years. I eat as much whole foods as I want veggies, fruits, and beans and even have beer, bread and pasta (not as much as I would like). Carbs from whole foods are my friend. My weight has come down 35 pounds and I am a better athlete for it. That is my individualized approach.
The carbohydrates that your body ABSOLUTELY needs is actually made in the liver from other sources such as fats and proteins. This process is called Gluconeogenesis. You DO NOT NEED to consume carbohydrates in order to survive because they are non-essential. Proteins and fats are essential for survival. The problem today is that the amount of carbohydrates that people consume is FAR MORE than what the body EVER required at any time in our evolutionary history. High carb intake leads to high blood sugar that SOME peoples metabolic system including the secretion of insulin CANNOT handle and this is where they run into trouble because they have always assumed as they were growing up that their bodies are able to deal with sugar regardless of what happens to your hormones when you age. If you are participating in high intensity sports then of course these excess carbs will be burnt and you should not normally experience any weight or insulin issues but this is not the case for EVERYONE.
I'm watching this while eating pad thai. I love my carbs. I'm not ashamed.
Really useful info. Thanks Ben and Renee for sharing her expertise. I've recently been adding in the odd fasted run here and there but more for the same reason as you Ben, that it's just too early to eat
Literally blown away by the quality of this channel! I LOVE Renee! Her advice helped me conquer reds!!! Thank you!!
Great video Ben, always good to listen to the experts.
Would love a calorie restriction diet version of this too if you need ideas. Lot of chat on intermittent fasting and my fitness pal shenanigans. Cheers and thanks for the quality content
what a precious piece of advice!!!!always remind myself not to exclude a particular nutrition element from my diet ,as you also advised in a previous video.
Excellent commentary. Thanks to you and the expert. Very informative.
This is brilliant. It’s a much more relaxed yet informative approach to diet with regards running
Good to see balanced information being put our Ben - views tend to be too polarised and not backed up by data and science.
I have to run before work quite often at the moment, yay winter!, and that necessitates fasted running. Over summer, training 10k and half, I regularly ran my Sunday long run before breakfast and knowing I was fasted helped me keep it easy.
Currently working with my PT on "eating as much as possible without gaining weight"... all the good stuff you've talked about: Whole foods, complex carbs, fresh and balanced.
Best and most relatable running channel I have come accross!
Thanks for the video!
I always run pre-6am with no breakfast due to family/stage of life and now struggle to find a time when I ‘feel right’ to exercise.
Food has always been my downfall and I’m always confused about what is best re carbs! So very helpful video.
Thanks guys!! I always enjoy your videos and posts - watching from New Zealand!!!
Bless you both
Love the video! That Friday treat looks amazing!
I appreciate the thoughtful and balanced approach to this topic.
Nicely organized and explained. I wished you had included questions about consuming Ketones Esters and its impact on endurance events and training impact.
This other haggard old runner also enjoys sunrise on early morning runs. Hinode Bridge, Tokyo is my fave sunrise running turnback point. Thank you for today's interesting content, Nice hearing from guests.
Very good discussion, as are the rest of your videos. Will certainly have a look at Renee's book as have a layman's interest in Sports Science, and this last year or two, got back into serious running. Great site, many thanks 😅
Good video thanks for taking time to make it. I run on empty always have I run at 5 in the morning for last few years so like yourself can't eat that early. I've always eaten high carb diet mainly potatoes I'm 66 so fifty years ago was no fancy pasta and stuff was just meat and potatoes I've always stuck to that. Good to see how thing have changed over last few years
Another great video! Very interesting.
More than one smile on my face and veryinstructive ;-) I am feeling much better about my plan to have hot chocolate and cake after today's long run in sub-freezing Canadian temperatures too!
Having that beast of a burger at 12:40 while in running gear just made my day :D
I disagree with almost the whole of the information given here and here’s my reasoning; there’s a plethora of clinical evidence, peer reviewed and factual studies undertaken in multiple countries with varying cultures and diets. We NEED the amino acids in Protein (9 essential amino acids), Fats, in particular Omegas 3&6 are essential BUT Carbohydrates are NOT essential in any way shape or form and people who tell you they are have an incomplete understanding of metabolism. Reducing carbs, reduces the production of insulin, the fat storing hormone, the brain loves the ketones as fuel in a ketobolic state and produces LESS free radicals than burning glucose. Glucose is still present in our body and is necessary but it’s produced by gluconeogenesis which is made by the breakdown of fats and proteins by the liver and the bodies needs can be managed in this manner. There is simply no data that shows we NEED carbs. It’s a cheap and easy form of energy but it is not, even for athletes, essential! The data from 40 years of the American Heart Foundation and their erroneous food pyramid is clear. Since this was adopted and the world moved to a carb-centric diet, the percentage of those who are obese has grown exponentially and pre-food pyramid levels of Type 2 diabetes has risen from 1:10,000 to 1:11. This is incredible! So, I’m sorry Ben but this video is way off the mark if we’re talking about health for the general population. I agree that gels, gummy’s etc for endurance events will give you that boost of energy (sugar!) that will sustain you but as for athletic performance, carbs are simply not “essential”. Do we like them? Sure. The sugar makes them very addictive. You did a video on that!
There is no data that says we need carbs? Whilst I respect that you have taken the time to write all this. And I also respect your right to have your opinion. Unless you’re a qualified dietician, sports nutritionist or peer reviewed scientist, then your take on all of this is just that an opinion. I’m trying to be balanced as much as possible whilst still having my own opinion too. Point me in the direction of those peer reviewed studies that say carbohydrates are not essential in any way and I’ll gladly have a read. Considering our brain needs you know what to function and CNS etc. Gluconeogenesis is a far longer and more costly process. Yes it yields more energy but far slower. But I’m not getting in to it. I’m listening to someone extremely well qualified. I’m glad you’ve found what works for you 😊
You don't need carbs...if you always plan to run slow.
There are no rules ,"We are all different" is the key message, and not clones, that's why the 'creator' invented genetics, vastly varying biomes and food sources 🧬, enough said!
@This Messy Happy I would recommend you never defer to a single scientist on any topic, especially metabolic research. You can find a single scientist that will convincingly explain that eating nothing but meat is a peak diet, as well as one saying meat is the worst.
Instead, science is best looked at in the aggregate of meta analysis. Diet science is a mess and you should generally ignore most of it. The few things with real consensus are basically biochemistry (glucose makes insulin levels go up for example), but tying things to specific macro factors (like athletic performance increase) are rarely agreed on.
By definition an essential nutrient is one that the body cannot produce itself. We must eat certain proteins and fats or we will eventually die. They are essential. There are no essential carbohydrates. As you mention, gluconeogenesis can produce all the same molecules we need to function as long as the constituent parts are available. This is scientific consensus with significant research backing.
"Essential" in the scientific sense says nothing about whether it's more efficient to eat carbs or not. Simple sugars are significantly easier for the body to consume, and is responsible for the sugar rush people feel. As such, there may be benefits to carbohydrates for certain athletic purposes. Some people will feel better with different levels of carbs, this still doesn't make them essential.
The wording of this video does not cover any of this nuance. "We need carbs" could be generously interpreted as "we need glucose as parts of metabolic pathways to function, but we don't have to eat them to do that" but is more likely to be interpreted as "we have to consume glucose or we will die" which is false.
Hey Adam, thanks for this well thought out and worded response. It’s all about good conversation. But just to allay some fears, I’m
Not deferring to a single scientist. In this video, Renee is the scientist I’m talking to but I read a lot and try to find peer reviewed papers from both sides of the debate, if you like.
But I guess the most important part throughout this video is that I make sure people are aware it’s my opinion (which I’m entitled to) based on the evidence I can find but also for everyone to research and form their own.
I’m not a nutrition scientist but my degree was in sports science with modules in nutrition, exercise physiology etc so I, at least have a reasonable understanding. But I’m not trying to tell anyone what to do.
I appreciate you taking the time to join the conversation 😊
more interviews with specialists, please. This was very good
Interesting and complicated topic! I think that when we refer to ‘running before breakfast’ as ‘fasted running’, it’s important to realize we are nowhere near carb depleted. During the night you probably use the glycogen in your liver and blood, but not the stores in the muscles. I can run for about 2 hours easy in the morning without breakfast before I deplete my glycogen stores. To be truly depleted in the morning run, I’d probably have to drain the tank the day before and recill it poorly after…
That all said: I wouldn’t use that approach and I think the best way to get fat adapted is to do a lot of easy running and rely on the aerobic slow twitch muscle metabolism naturally instead.
Very informative many thanks
50k subscribers! When did that happen? So awesome BTW, well earned!!! Most of my runs are also early in the morning and I NEVER eat before heading out. I may eat a gel or two during the run. For me, I think this is totally just fine. I've eaten a good meal the day before and I almost never wake up hungry.
Thanks for the video. This answered a question I have had for over 10 years, but could never find an answer. "How can your body sustain itself over time with less calories?"... Answer it shuts down non vital functions such as the immune system.
I have definitely changed some thoughts on food and carbs as I've identified as a runner. I was pretty aware before, but snacking mindfully is at a new stage for me. Some of my balance is I'd rather have x calories of food than a soda or a bag of chips. But sometimes...a bag of chips hits the spot. 😃
I have been running fasted at least a couple of days a week since i started running almost 2 years ago,ofcourse i didn't know it was a particular thing and like you said it was just a case of those 5 something am pre work runs being convenient.Now if doing longer than a 10k or when trying a Pb parkrun effort on a saturday i would have a bagel with jam or more recently porridge( i now swear by the porridge!) I have always eaten loads of pasta etc so never feel i particularly need to "carb load" in run up to any event. Got to be honest i have no clue about nutrition really and struggle to make sense of it all,the arguments in the comments dont help lol. i am confident despite my lack of knowledge that my diet is massively improved from 2 years ago but i am weak willed and still eat too much crap stuff too.
Renee is awesome. I have REDS, and slowly reintegrating CHO after years of no carb. My HPA axis is affected by this, and so my endocrine system.
yesterday I happened to listen to a podcast with ultra runner Zach Bitter. Good example of low carb diet - running. What struck me most is that it is indeed not so black and white. He eats carbs as he does training sessions or competitions. Carbs as you need, so to speak. Extremes just never turn out that good it seems, especially when it comes to diet.
golden mean for the win?
p.s.: started spring marathon training, miss your podcast on the way! any plans for new episodes?
Great video.
All my runs are fasted, 18km weekdays and 24km weekends. I don't shy away from carbs, except if I need to lose weight. Like after not altering my diet to eat less while I was injured over last winter.
Do you think the fasted runs will help you avoid the "wall" in a marathon?
@@pf4186 I'm not training for races, I'm just running. Like Ben I'm up at 5am ish to go for a run, I just don't want to be eating that early.
+1 for fasted runs, I do take some carb drink and a few dates on my long runs (about 27km atm) that I take after the 1st hr.
Great advice - just do you!
Super informative and well balanced video. How "fasted" is a fasted run? If I eat dinner at 6pm (+ any evening snacks) then go for my 10K run before breakfast at 10am... is that a "fasted run"
My experience is, that the more fanatic someone is, the more the likelyhod that they actually do not train or race on a level, where the diet makes any difference.
Balanced and varied diet is always important, no matter training or not!
So focus on that, focus on the training you need to do and focus on your general recovery.
And remember, we are actually all different.
Great discourse! Now Need to incorporate fasted run more purposefully
Great content watching from Abu Dhabi
Wow - thank you for this video!! After my long runs, I often joke that my brain is "mush". I think I just need more carbs!
This is crazy to the max!! What are your goals? What are your races? 5K or 250 mile ultra? Should you eat differently for each extreme? And what is your goal within a race, say, just to finish the race or are you going for a podium spot? I crewed for a lady who runs 100 mile ultras, and just wants to finish under the time limit, and eats almost nothing...very fat adapted. But she finishes! I on the other hand want to do well in a race, be it 5K or 50K. If I run fast I find that I run out of glycogen at 18-20 miles. Bonk. I have never done well in a marathon. However, if I run a half marathon I usually do very well. No bonk. Now, I also do well at longer distances 50K to 100K, but I'm running a lot slower and eating as I go (not Gu's). No bonk.
6 years ago I weighed 199 lbs. I used intermittent fasting and low carbs to get to 155 lbs and I've stayed within 5 lbs of that for over 5 years. Most folks yo-yo.
I'm 70 years old and recently finished a 5K in 23:37. I have the Mile High Stair Climb on my calendar. I'm excited. We'll see how it goes. They give you 2:30 to do as many flights as you can. This is dangerous territory for me. I guarantee you I will bonk if I don't eat.
Should you eat before a 15 mile LSD training run? And when and what? I usually run out the door without eating...and I do just fine.
Thirty years ago, I did a 129 mile mountain bike ride. I ate two huge bowls of grape nuts with yogurt just minutes before we started. One sandwich at the top. 7 plus hours in the saddle. I came in 4th. Someday I will figure out the marathon, which I want to finish under 4 hours. Gu's every twenty minutes tear up my stomach. I avoid marathons, I loathe marathons.
The more calories (mostly carbs) you can tolerate without stomach distress, in anything half marathon or more, the better you will go. Half marathon could depend on how fast you run, as you may be able to get away without anything.
I have raced 50k's without fuel, and I generally don't have too much fuel in 100k or more races. This is not a good thing (for me at least). If can better train at absorbing carbs on the run without stomach distress then the higher level I will be able to run.
Good luck with reaching your 4-hour goal
I'm keeping my carbs, AND I'm keeping my bacon!!🥳
Great video. Isn't it true that even if you are Keto that you still need carbs to access those fat stores?
And also, without carbs you won't be running fast? Burning fat might improve endurance but for speed you need carbs?
Would the best practice to be to periodise: A block where you start Low Carb, but low intensity (base building?) to maximise fat adaptation, and over the train cycle as you transition to higher intensity work, re-introduce carbohydrates so you can fully get the benefit of faster workouts... the scenario to avoid would be hard training on low carb.
I guess the key is to play around to find your perfect model. As Renee said, training is a much more effective way to fat adapt so I mainly steer clear of fasted runs. Maybe once or twice a week out of necessity. But that’s what works for me 😊
Maybe do some research on Zach Bitter. He is a fat addapted ultra runner who sometimes uses carbs during a run. There is a 15 minute cut from a 3 hour podcast by Lex Friedman where he interviews Zach Bitter on keto and ultra running. I myself usually run while in ketosis and fasted. I am doing a zone two half marathon every weekend as my long run fasted and while in ketosis.
I’m aware of Zach and I’m happy it works for him. And for you 😊 as I say, it’s all about the individual and the needs to play around. But I know carbs work well for me from lots of experimentation. We’re all on that continuum 🤟🏼
I agree. “The need to play around”.
Although it is not a “need” for everyone (some are just running) I find, to often talking to people about my road to “what works” for me. It often is viewed upon without any actually experience.
The ketosis/fat addapted fasting road works very well for me. It might not for you. We all (well most of us) strive to be a (better) runner. What works for me might not work for you. For me running fasted and fat addapted makes a world of difference!! I hope people “play around” and don’t just dismiss my way without trying. Which to often happends.
I love running and love to spread my joy for running!
@@ThisMessyHappydid your “experimentation” include following protocols set up by Phinney and Volek? Did you use a ketomojo to be a sure blood ketones and blood glucose to see which foods cause a blood sugar spike or knock you out of ketosis? Did you eat ‘clean’ keto or dirty, processed junk? Did you eat fatty fish at least 4x a week, or try increasing it to 5-7x? Did you make sure at least 75% or calories came from FAT? Most people who do ‘low carb’ also do high protein, instead of med/low protein and high fat. And from there, there’s experimentation and variability among people within the LCHF space on the ratios of fat to carbs, etc. in short, you can spend years figuring out the optimal LCHF diet and, with a ketomojo, get direct feedback on what works or doesn’t. Then there’s water, electrolytes and the use fasting for deeper fat adaption and ketosis, and lots of experimentation that can be done. When people say “I tried keto and it didn’t work for me”, most of them, that I’ve heard, did it badly, didn’t get water and electrolytes the first few days, don’t know how to prepare health, tasty keto meals (so are just uneducated), and basically never went into ketosis (of course not, because they did it badly) and so didn’t actual do a ‘keto’ diet. I’m NOT saying keto is for ‘everyone’. If you are allergic to eggs, fish and meat (though very few people are), it would be difficult. The main side-effects of my diet, that have nothing to do with endurance training, are great skin from the fish, improved mental clarity from ketones, and peace and calm of not getting rabid cravings. I can fly internationally for two days and not eat a meal (which means not eating junky travel food). Sure, i could take keto-snacks, nuts/seeds, jerky, can of sardines. But fasting is way easier. It’s like having a super-power being a trained keto athlete who knows how to fast.
Useful to do a VO2 max test which will give the breakdown of fat/carb metabolism at different intensities. You may then see that you never switch off fat metabolism and that limits max power output as fat produces less energy / unit of oxygen consumed. Take home message- too much fat adaptation can limit max power output.
try stuff
i've bin keto and fat seems to be better for my stomack (i eat carbs now but not a lot)
I have a good amount of (complex) carbs in the morning to fuel my morning run, and then progressively less and less throughout the day, until my protein-focused dinner. That's what currently halfway works for me, BUT it's getting really cold over here, and processing fat and protein makes ME really cold during the day. It's not ideal, I hope I'll find a better way sometime soon. 😑
My main issue during runs, especially in ultra's are, that I'm severily lactose intolerant.
And there are always sandwiches, cakes, bread, bars that I just cant eat, without getting poisoned.
Sometimes its possible to get a hot meal, like a Gulash, wich I then cant eat, because its spiked up with cream...
Well then I can have some rice with ketchup, if the ketchup is not made with powdered milk 😀
I come from a family of heavy people. I would argue we were genetically predisposed to be gainers, really easy gainers in my opinion. In fact 6 of my direct family members have had stomach bypass surgery at or around 38-45 years old. I swore I wouldn't do that and have been active most of my life. That being said I have my own struggles with weight and tried the more balanced diet and exercise approach. I really struggled to dropped unwanted weight with that approach. Under the care of my general doctor, nutritionist, and cardiologist they recommended I try the Keto diet as they felt my issue was hormonal. This coming from a cardiologist and general doctor that favor the "Forks Over Knives" approach. All I know is it worked and I was able to drop nearly 50 pounds over about a 8 month period in 2021.
Now here is the thing. I don't like the Keto diet. I would much rather be a quasi-vegetarian, eat meat here and there, just less frequently. Now I know you can do vegan Keto or whatever its called, but no thanks. I did not care for the Keto diet day in and day out, so the idea vegan Keto did not sit well with me. I was able to loose another 7 pounds since going back to a more carb focused diet with exercise. I also eat a fair amount of protein now,, around 150g per day. While I am not at my college soccer weight days, I am quite close. I am older and have more muscle now, at least that's what I am telling my self. 😄No plans here on going back to a high fat diet and just trying to stick with moderation across the board.
What i considered and was told, is excess sugar is bad , in other words sugar is some what energy, if your using it, then it's fine, if your just sitting around and consuming then that is not so good.
For me, the biggest question is what is the metabolic health of the individual? Given the large numbers of obesity, insulin resistance, metabolic syndrome, type II diabetes, prediabetes etc…the number of carbs is going to vary compared to someone who is metabolically healthy. It’s tricky business, but topics like this need to be discussed openly and free from preconceived notions.
I eat lean, and any carbs are usually from wholegrain grains and rice with lots of olive oil.
However before a run it has to be simple sugars no question, otherwise my body tries doing diabetic with the eyesight playing up amongst other things.
End of the day, it's knowing what works for you, as we're all different.
Great info thanks 🙏🏿 😁I’ve tried carnivore, low carb high fat none of them works as good as high carb and animal products (meat, liver egg etc) My runs are so much more enjoyable with a high carb mostly rice, pasta potatoes etc but also cakes, cinnamon buns, candy etc I run between 100km - 140km a week, 195cm tall, weight around 80kg. haven’t gain any weight, I’m very slim and feeling stronger
Honestly guys I just try to eat a balanced diet. I may have junk food once a week if at all and I make sure I eat enough carbs to balance of my increased training if Im prepping for a race or time trail. My runs a generally fasted anyways. Either early morning before breakfast or evening before dinner.
I was just planning my long run zone 2 today (only 2hr 15) and thinking to myself do I take carbs. with me on the run or not, then I saw your video, but it didn't quite answer the question. So the question is, when you doing a long slow run, are you better fueling during it or not (assuming you're not getting to the point where you hit the wall)? Obviously taking some carbs on board probably stops you fading near the end, but is that 'fading' part helping more in terms of 'fat adaptation' if you stay in zone 2, as your glycogen stores start to run down. Or do you get all the benefits of zone 2 even if you take in carbs throughout the run.
From my take on it, fasted runs (before or during) should be no more than 60 mins. I fuel if my run is 90 mins or more. I get away with 90 without fuel.
Watching while eating toast before a mud run :)
Popular diet trends come and go, but the overall message is to never treat yourself like Procrustes treated his hostages.
I do the occasional 10k fasted in the morning at an easy effort but carb up as soon as I get back.
I am trying to get smaller to get faster for my sub 4 hr marrathon how should I do this ??
I do all my running fasted first thing in the morning before it gets too hot here (unless I'm doing 20k or above when I'll fuel on the run). Why only twice a week? What's the danger of fasted running if you refuel immediately after? Does it still mess with your hormones? Is there a diatance/time (e.g. keep it under an hour and easy) when fasted is generally ok? Questions questions questions...
I don't fuel before or during any of my weekday morning runs. It is a bit or miss on my weekend runs depending on what I am doing. If you are going to do longer races it is a good idea to train to run while taking on fuel. I need to do this more often. I don't know if there should be a limit of many times a week where you get out before having breakfast and not fuel during, but I think that fueling is some capacity is recommended if you are doing higher intensity sessions.
legend
Always need breky and coffee before i do anything in the morning
It’s difficult to get any proper scientific results on this sort of thing because it takes a long time for the body to adapt to a new diet.
If you eat a normal high carb diet and train for a long time on that and then switch to a low carb diet, you will see an immediate decrease in your performance. And it might take at least 2 or 3 months of sticking to the new diet before you get to back to your previous level. So any experiment which doesn’t factor this into account will tend to show that the high carbohydrate diet is better for running.
The reverse would probably apply too, however since the vast majority of people eat a high-carb diet, there is very little experimentation done in the reverse direction.
For what it’s worth, I find it hard to believe that before about 10,000 years ago humans would have been able to carb load most of the year in most of the places they lived. But running seems to be an integral part of the traditional hunting strategy of pre-agricultural humans. So I expect once adapted people can run just fine without carbs if that’s what they want to do.
There’s PLENTY of data on this topic. Just because the general public is confused, and there are biased scientists, doesn’t mean there isn’t good, hard, clear data. See Phinney and Volek’s research that starts in 1980 with Phinney’s dissertation. He was a cyclist. Phinney and Volek’s FASTER study is first rate. They’ve already proven that you can get more energy from fat in a ketogenic state. 100% proved wrong the old model based on high carb diets. 100% wrong. This isn’t a debate. If one theory says “You can’t do X, there is a limit”. And other theory predicts “yes, you can do X and go beyond that limit” and explain how/why that happens, and then you get a bunch of people who DEMONSTRATE it…well, that’s called a “refutation”.
I thrive on carbs!😊
Im a distance runner, and put keto to the test for 2 years. Keto works great as a runner, however it takes 3-4 months to adapt aerobically. Nonsense in terms of keto and loss of efficiency over time.
Fasted workouts meanwhile are a poor notion, although I’ve done more than my fair share. And no, it doesn’t make you better fat adapted.
Secondly, distinguishing between metabolic health and performance is useful. Plenty of people can perform great eating pizza and hamburgs… for a while.
The problem with these video is rarely are they based on long term experience and are a lot of conjecture/bias.
Was the A, 2, D, 5 sequence at 7:47 on purpose? :D
Always 😉😂
That burger looked HUGE
For the vast majority of athletes, low carb diets (~50-100g carbs/day) will hurt athletic performance. You are getting the worst of both worlds because a) you aren’t fat adapted b) you lack your body’s preferred energy source.
Fat adaptation takes months, and you can’t really pause the progress mid way, it has to be followed very strictly-not sustainable.
Few years back I tried my hardest to make KETO/fasting work, but in hindsight, it was such a backward development. Again, coming purely from an athletic lifestyle, low carb diets are suboptimal.
Potatoes, rice, honey, fruit, and oats are such a blessing. And most Keto advocates don’t talk about how low carb diets wreck one’s testosterone due to messed up SHBG levels.
if you are endurance sports and optimal high intensity performance carbs are the center of your nutrition. no carbs=gettin dropped like stone
but killian jornet always trains without food. its just simpler
In my case, if it was as simple as eating carbs equals weight gain then I’d be enormous, but I’m not, I’m perilously close to the opposite really.
A, 2, D, 5. 😂
I must be an Alien, I perform better when I Carb load
Very interesting topic. The more I learn about nutrition, the more I realize how much of it is almost mysterious in its workings. It seems to me that it makes the most sense to eat food that is in as natural of a state as possible and to eat a diverse selection of foods. One big issue is how food has changed over the last century or so. We're getting higher yields which is good for world hunger but it's come at a cost of decreased nutrient density and increased glycemic index. For example: the wheat that's mostly grown in America, and has been genetically bred over time to maximize yield, has a worse impact on blood sugars than wheat grown in Europe.
Wait till you discover the Aussie guy who eat only beans and did running.
But seriously can't wait until we stop chasing our tails and go back to a more balanced diet instead of skewed macros.
Just watched an interesting video yesterday that touches on Tim Noakes and is complementary to the info here, search Plant Chompers Tim Noakes well worth a watch.
Lose weight but don’t use an energy deficit? Erm…
This conversation is as old as the hills, but how many scientific studies have recorded weight loss (beyond daily fluctuations) whilst not in an energy deficit?
Perhaps I slightly butchered a very complicated subject but that’s isn’t what I was trying to say. As Renee said, you will lose weight if in energy deficit but the longer term you go with it the more likely the body is to respond by slowing metabolism and cutting out important function like immune system. The majority of “diets”, if quite extreme, have been proven not to work. But reduce by 100 calories or so a day and the body will not respond to seek homeostatic balance. So basically, there are safe ways and not safe ways. If we’re talking about running and weight for a life time.
That hamburger looked delicious!
Any TH-cam video with clips of registered dieticians - and especially Renee McGregor - advising on fueling workouts instead of untrained fitness coaches and trainers is a video I’m going to watch and take notes upon carefully.
durianrider in the studio
A 2 D or 5 all of the above 😉 hahahahah
Incredibly not helpful. “maybe but try what works for you”
Thanks Jack. Maybe if you want to be told what to do then join the army?!😉
@@ThisMessyHappy I mean why not just come out and say that up front? "I'm not actually going to give you anything tangible to take away so just try it all and see how it goes." also, learn to take criticism. Unfollow.
My friend, I can take criticism all day long. As long as you can take it back. In my own opinion I gave lots of tangible information that you could use to form your own opinion. What I didn’t give you was your opinion. That’s the difference. I’m showing you where the evidence points and why. Then you do you. Take care 😊
What’s the most inflammatory food? Sugar. The most anti-inflammatory? Fatty fish w/omega 3. But those omega 3s are useless if you eat too many foods with Omega 6 that nullify it. If you want to minimize inflammation and recover faster after runs (and avoid a host of other health problems having nothing to do with endurance training), then eat an anti-inflammatory diet. And no processed food junk - like gel packets. Also, those are horrible for your teeth and gut. Which means high carb athlete will have to get cleaner carbs … OR, consider a clean LCHF anti-inflammatory diet that requires far less carb loading for most people (if any ‘loading) - more like just squeezable packets of macadamia nut butter with MCT oil. Maybe get a dentist see which diet is better for teeth. Or any MD who deals with chronic inflammation - which diet reduces inflammation? And then there’s poop-who wants to poop multiple times during a race? Poop is waste. High carb diets are full of waste, so you are buying waste, putting it in your body and it comes out the other end. What’s the point of that? A nutrient dense LCHF diet means far less poop - 1 every 3-5 days. Less poop eating nutrient dense food means the body is more effeicinetly digesting and getting those nutrients and there’s just less waste per meal b/c the meal isn’t full of junk.
Oh mate, some good points in here - e.g. do what works for you but it's such a shame you're putting other nonsense out in this video.
Having a calorie deficit downregulates your metabolism and you end up gaining weight... What?! Look at the starving Ethiopians - are they massively overweight because of their metabolisms?
Thanks dude. But that is proven scientific evidence. The reason Ethiopians don’t put on weight is because when the western world put their body in starvation mode and their metabolisms slow they either lapse in the diet or still eat reasonable amounts. People actually starving don’t have that luxury. That’s a big difference. I’m also talking about listening to the experience of a dietician and sports nutritionist who is very well respected in this field. So if she says it, then it’s backed up with evidence. Hard to argue against that, surely? Unless you have the same level of qualification and experience? We have to be willing to listen to what people who are more knowledgeable than us say. And form our opinions based on it
@@ThisMessyHappy I'm open to a peer reviewed metanalysis. Unfortunately the person that you are promoting is very much against the scientific consensus and the weight of the evidence, and thermodynamics. The fewer calories you eat, the more weight you will lose - this isn't contentious.
But maybe we're talking at cross purposes. If you mean that a massive calorie deficit just isn't sustainable on a willpower perspective over the long term, then yeah, I don't disagree. The implication (and sorry if I have misunderstood) was that when you go into a large calorie deficit your body attempts to "preserve" more calories and your metabolism drops, leading to you gaining weight in a deficit. This has been touted for a long time, but has debunked quite thoroughly - with the only credible point on this that NEAT will reduce, but you will still categorically lose more weight on a larger calorie deficit.
If instead you just meant that you cannot keep that up for a long time, and will eventually crack and overreat, then yeah, sure, some will.
@@ThisMessyHappy Think the "expert" said you want a 100 calorie per day deficit? That would mean if you're 50lbs overweight it would take you c. 5 years to lose the weight? We really think thats sensible? If you're massively overweight you already have the calories within you to sustain the weightloss. If we're talking about people at 12% bodyfat, then sure, different story.
I think what I couldn’t include in the video for time purposes was the fact that Renee also spoke at length about the base metabolic need (energy wise) of a larger person. They might have a base need of 1800 calories per day for their body to function. And if you significantly go below this then your body has to shut down some function like immune system etc. She did also say that you will initially lose weight and this is not in question. But the weight loss is not sustainable for the reason you mentioned and the reason I have mentioned. Can you point me in the direction of the debunking of this please? I would need to read it myself. I can safely assume that Renee has done a lot of research in this field. I am wondering why you aren’t using her name? It seems a little rude but I may have just been over sensitive to that aspect.
I appreciate the messages but still disagree that Renee, Matt, Louise Burke etc are against the scientific consensus. That is simply not the case as far as I’m concerned. But we’re all in echo chambers of sorts. No doubt you firmly believe what you’re saying. As do I. That’s life and that’s opinion 😊
@@ThisMessyHappy Sorry, am absolutely not trying to be rude by not using Renee's name - I'm just terrible with names is all!
Just want to make sure we're on the same page here.
Providing you have the willpower to maintain it, the less you eat, the more weight you will lose (although if you are eating the same each day, the effects will gradually reduce, and eventually plateau as your base metabolic rate (BMR) reduces - which you describe above). If you are in a 500 calorie deficit relative to your energy expenditure and BMR you will lose 500 calories that day, usually in terms of fat. That is true over both the long and the short term.
Do you disagree with the above? Because if so, am very happy to find you the research which backs that up.
So many things wrong with this video.
1. ALL carbs (apart from fibre) are transformed into sugar. We are being told that sugar is healthy. As stated, make your own choice but don't deceive yourself. Keto isn't about losing weight, it's about getting metabolically healthy, which most people in the UK aren't.
2. Many people are at zero carbs and are not just healthy but very healthy. There is no evidence that the body needs carbs. The brain needs a little, and this is produced by the process of gluconeogenesis, it's all taken care of.
3. Again: it doesn't matter what kind of carbs you eat, processed (meaning full of additives) or not, they will be processed into sugar and go to your body fat.
4. The lady seems to be suggesting that going low carb means that you are in calorie deficit. Absolute twaddle if that is the what she says. Eating high fat satiates the appetite so that you aren't craving more sugar (carbs) all the time.
At 74 I take no meds since I started Keto, run fasted which is probably what the body needs, running marathons and not running into "energy deficits".