Carbo-Loading

Recently some members have mentioned to me their struggle with breaking the addiction to high amounts of carbs. I’ve heard a few mention the perceived need to “carb up” for events. This couldn’t be further from the truth. A new blog I was introduced to courtesy of CrossFit Coronado had a great piece on the subject.

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There are no essential carbohydrates, even for athletes

Despite current nutritional dogma dating from the 1970′s, carbohydrate consumption is completely unnecessary for your energy (or any other) needs. Fat is the primary way we store energy in our bodies, and eating fat is the evolutionarily preferred food source in a food-abundant environment.* During aerobic exercise, the predominant fuel source is fatty acids, supplemented by glycogen stores.

It is possible to eat no carbohydrates at all and still do plenty of physical work. Any carbohydrates needed not provided from glycogen or food can be produced in abundance via gluconeogenesis. Glucose provided this way makes you literally burn fat, and keeps your insulin levels low.

You have about about an hour or more of exercise in your liver and muscle glycogen.

If you are a lean runner, you have enough energy in your body fat to walk about 800 miles.

You simply don’t need to eat carbohydrates to exercise.

Try this:

Once you are adapted to low carb intake (it may take 6 weeks or more, so go slowly) your mitochondria, including in your muscles and your brain, will literally proliferate and be more energy efficient. Gradually start doing your workouts with less and less carb consumption prior to exercise, to the point where you are solely working out in the fasting state. By fasting state I mean no food for at least 12 hours. Now, most people think I am a lunatic when I suggest this, but hear me out.

I have talked about intermittent fasting as a complement to low carb eating to keep your insulin levels low. One reason they are complementary is once you are off the glucose/insulin hormonal yo yo, your ability to tolerate fasting is increased immeasurably. On a very low carb diet you are literally never hungry, in that desperate way you are when you are carb-dependent. Intermittent fasting is absolutely the best way to keep your insulin levels as low as possible (more on why that is good in the future)

Working up to fasting workouts slowly, and once you have been on a low carbohydrate regimen for several months, you will find that your performance (running time, max lifting) eventually equals or exceeds what you could do before with a meal 2 hours before, as your body becomes more adapted to fatty acid metabolism and less dependent on glucose .

Now here is the good part. When you race, you have new mitochondria and your newly efficient fat-preferring metabolism. Add a moderate carb load and some GU bars if its a long race, and you will be faster than you were before. Glucose is now your nitrous oxide, not your primary fuel.

When you want to climb K2, you train in Leadville, Colorado, where the air is thinnest. Training at 10,000 feet is harder at first but more effective. Same with fasting workouts.

*When food was abundant in paleo times, it was because there were large mammals rich in fat stores. Humans ate the fat, and it was adaptive for them to be satiated because food was abundant. No insulin response to make them store the fat, just use it for fuel and waste the rest. Conversely, when fruits were most abundant at the end of growing season, winter was approaching, and it may have been adaptive to store fat for the coming winter. That is why fructose has a strong insulin response and in fact, is sent straight to the liver to be converted into triglycerides. Eating lots of sugar year round is not something we were adapted to

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Oh and for the record, evidently I’m not the only one who thinks the pasta bread bowls from Domino’s are an abomination.

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WOD – 5.28.09

10 rounds for time:

• 10 Deadlift
• 10 Kettlebell Swings

Cash Out: Heaving Snatch Balance

Please post times/loads to comments.