Listen Here:
Click or simply search “Sigma Nutrition” on your podcast platform of choice.
Or listen directly on the Sigma website here.
Introduction
Some suggest that, since individual lifts or short-duration efforts don’t rely heavily on glycogen, carb intake might not be critical for strength athletes. If glycogen depletion isn’t a pressing issue, could athletes thrive on lower-carb diets without sacrificing performance? Or could there be overlooked benefits to having greater carbohydrate availablily in those sessions?
- In strength sports and resistance training, do carbohydrates play an important role or not?
- Are carbohydrates really necessary for resistance training?
- How does training volume, intensity and goals impact the carbohydrate requirement?
In this episode, Dr. Cliff Harvey and Dr. Eric Helms offer their perspectives on this interesting and practically important issue.
Related resources
- Join the Sigma newsletter for free
- Subscribe to Sigma Nutrition Premium
- Become a member of Alan Flanagan’s Alinea Nutrition Education Hub
- Enroll in the next cohort of our Applied Nutrition Literacy course
- Sports Nutrition Association
- Get more of Dr. Helm’s research analysis with the MASS Research Review
- [00:03:40]Do carbohydrates have a role in resistance training?
- [00:12:23]Do individuals respond differently?
- [00:18:25]Recent research insights
- [00:35:08]Carbohydrate “sensing” and performance
- [00:47:17]How to think about carbohydrate needs
- [00:54:06]Changing views on nutrient timing
- [01:06:37]Ketogenic diets and muscle gain
- [01:22:02]Dietary patterns and health – Are macronutrients that important?
- [01:31:42]Key ideas segment (Premium-only)
Guest Information
Click through to your app of choice to listen and subscribe:
Cliff’s master’s degree research focussed on the use of medium-chain triglycerides to mitigate ‘keto-flu’ and encourage faster induction of nutritional ketosis, and his doctoral research on identifying markers of carbohydrate tolerance and appropriateness of different diets to individuals.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
Some suggest that, since individual lifts or short-duration efforts don’t rely heavily on glycogen, carb intake might not be critical for strength athletes. If glycogen depletion isn’t a pressing issue, could athletes thrive on lower-carb diets without sacrificing performance? Or could there be overlooked benefits to having greater carbohydrate availability in those sessions?
In strength sports and resistance training, do carbohydrates play an important role or not?
Are carbohydrates really necessary for resistance training?
How does training volume, intensity and goals impact the carbohydrate requirement?
In this episode, Dr. Cliff Harvey and Dr. Eric Helms offer their perspectives on this interesting and practically important issue.
Useful Terminology for this Episode
| Key Terms & Acronyms |
| Resistance Training: A form of exercise that involves muscle contraction against an external resistance, such as weights or bodyweight. The goal is to increase muscle strength, endurance, or hypertrophy.
Glycogen: A stored form of glucose found in the liver and muscles. Glycogen is the primary fuel used by the body during intense exercise and is replenished through carbohydrate consumption. Ketosis: A metabolic state in which the body uses fat as its primary energy source, producing ketones in the liver. This typically occurs when carbohydrate intake is significantly reduced, and fat becomes the main fuel source. Carbohydrate Restriction: A dietary approach that limits carbohydrate intake, o en to promote ketosis or reduce blood sugar spikes. This is common in diets like the ketogenic diet, where carbs are reduced in favor of fats and proteins. Energy Availability: The amount of calories remaining for the body’s basic functions a er accounting for energy expenditure during exercise. Adequate energy availability is important for maintaining health, especially in athletes. Dietary Patterns: The overall composition and quality of an individual’s diet over time. This includes the types of foods consumed, meal frequency, and the balance of nutrients, which can influence health and performance outcomes. |
