FUELING FOR OPTIMAL...
Transcript of FUELING FOR OPTIMAL...
FUELING FOR OPTIMAL
ULTRA-PERFORMANCE: FROM HIGH CHO TO KETO-ADAPTATION
Trent Stellingwerff, PhD
Canadian Sport Institute PacificMay 30th, 2017 – 10:00 to 10:30am
Explosion of news…but what does the
current evidence say?
http://www.diabetes.co.uk/blog/2016/07/low-carb-diet-propelled-chris-froome-three-tour-de-france-titles/
via Dr. James Morton
Presentation overview
1) Fueling with high CHO intakes
2) Keto-adapting for ultra performance?
4) What do Champion Endurance Athletes Eat?
5) Summary
3) The Gut – an important organ!
Historical – Boston Marathon
Gordon B, Kohn LA, Levine SA, Matton M, Scriver WM, Whiting WB. Sugar content of the blood in runners following a marathon race. JAMA. 1925;85:508-9.
Historical – 1970’s / Coyle & 1980’s
Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Muscle glycogen utilization during prolonged strenuous exercise when fed
carbohydrate. J Appl Physiol. 1986;61(1):165-72.
Seven endurance-trained
cyclists exercised at 71%
VO2max to fatigue, while
ingesting a flavored water
solution (i.e., placebo) during
one trial and while ingesting a
glucose polymer solution
(~60g/h)
Of the 61 included published performance
studies (n = 679 subjects), 82% showed
statistically significant performance benefits (n =
50 studies), with 18% showing no change
compared with placebo. There was a significant
(p = 0.0036) correlative relationship between
increasing total exercise time and the subsequent
percent increase in performance with CHO intake
versus placebo.
-5.00
0.00
5.00
10.00
15.00
20.00
25.00
0.00 50.00 100.00 150.00 200.00 250.00 300.00
Single SourceCHO
Multi-SourceCHO
Total Exercise Time (minutes)
% incre
ase in p
erf
orm
ance v
s. pla
cebo
r=0.3563
p=0.0036
n=38 studies of CHO vs. water using a TT with multiple CHO intake rates
Stellingwerff T, Cox GR. Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations.
Appl Physiol Nutr Metab. 2014;39(9):998-1011.
CHO intake and performance…
The Continuum of CHO Availability
is Context Specific
3 4 5 6 7 8 9 10
g carbohydrate / kg BM / day
Ketogenic Low Moderate High(<50g CHO/day
for ~3 weeks???)
** NO consistent and established definitions and/or
physiological cut-offs for this continuum!
AND
This is not exercise context specific…
4g/kg/day for a sedentary
person is not low, but it is for an elite marathon runner
But, fat-adaptation can occur in as little as 3 to 5 days and
ketogensis in ~3 weeks, w/ some athletes saying a few years
are needed for optimal adaptation. In most instances, LCHF
approach requires <50g CHO / day
Published Data –Short to Moderate Term Fat Adaptation or Ketogenic Dietary
Impact on Exercise Performance (each individual perf. test per study shown)
Performance Decrease (12) No Effect (7) Improved Performance (2)Phinney, S.D., et al.,
Metabolism, 1983. 32(8): p.
769-76.
Havemann, L., et al., 100km
performance. J Appl Physiol
(1985), 2006. 100(1): p. 194-
202.
Burke LM, et al. J Appl
Physiol 89: 2413–2421, 2000.
Burke LM, et al.. Med Sci
Sports Exerc 34: 83–91, 2002.
Carey AL,et al. . J Appl
Physiol 91: 115–122, 2001.
Lambert, E.V., et al., No
Change High Intensity Test.
Eur J Appl Physiol Occup
Physiol, 1994. 69(4): p. 287-
93.
Goedecke, J.H., et al.,
Metabolism, 1999. 48(12): p.
1509-17.
Bergstrom, J., et al., Acta Physiologica Scandinavica, 1967. 71(2):
p. 140-50.
CHRISTENSEN, E. H.,et al. . Scand. Arch. Physiol. 81:160–171,
1939.
GALBO, H. et al. Acta Physiol. Scand. 107:19–32, 1979.
Pitsiladis, Y.P. Et al. The Journal of physiology, 1999. 517 ( Pt 3):
p. 919-30.
Starling, R.D., et al., Journal of Applied Physiology, 1997. 82(4): p.
1185-9.
Maughan, R.J. and D.C. Poole, Eur J Appl Physiol Occup Physiol,
1981. 46(3): p. 211-9.
Greenhaff, P.L., et al. European journal of applied physiology
and occupational physiology, 1987. 56(3): p. 331-7.
Greenhaff, P.L., et al., European journal of applied physiology and
occupational physiology, 1987. 56(4): p. 444-50.
Greenhaff, P.L., et al. European journal of applied physiology and
occupational physiology, 1988. 57(5): p. 583-90.
Havemann, L., et al., 1k sprint performance. J Appl Physiol
(1985), 2006. 100(1): p. 194-202.
Havemann, L., et al., 4k sprint performance. J Appl Physiol
(1985), 2006. 100(1): p. 194-202.
O’KEEFFE, et al. Nutr. Res. 9:819–830, 1989.
Lambert, E.V., et al.,.
International journal of sport
nutrition and exercise
metabolism, 2001. 11(2): p. 209-
25.
Lambert, E.V., et al., Inc. Perf.
Prolonged Test. Eur J Appl
Physiol Occup Physiol, 1994.
69(4): p. 287-93.
Ketogenic Data – Phinney 1983
Phinney SD, Bistrian BR, Evans WJ, Gervino E, Blackburn GL. The human metabolic response to chronic ketosis without
caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation. Metabolism.
1983;32(8):769-76..
Is there a time that fat oxidation potentially
contributes to performance???
Ultramarathoning? - Case calculations:
Rob Krar won Leadville 100miler at
9:46/mile or 6 min/km
from Athletics Canada physiological
testing data base 6min/km in elite male
distance runners projects to ~45 to 50%
VO2max. (still ~60 to 70% CHO oxidation
when fed and fueling!)
BUT, 70g/hr of CHO intake =
~280kcals/hr, which can completely
satisfy the CHO requirement of
elite ultra-marathoning! (note: Rob Krar fuels ~75g CHO/hr while racing…)
And this calculates to: 283 +/- 114 kcals per hour of carbohydrate oxidation (or
about 719 +/- 94 kcals per hour of total required energy need).
Conversely, keto-adaptation can
double fat oxidation at these lower
intensities (Phinney, 1983; Volek, 2015, Burke,
2016): 1.5g FAT/min = 90 g FAT/hr =
810 calories of fuel per hour, which
also satisfies caloric requirement
PROS vs CONS to either approach?
No published data whatsoever…
Individual trial and error…(background fiber type,
metabolism, insulin sensitivity, GI symptoms, individual efficiency/economy etc.
CHO Energy production during
exercise is more efficient!
5.5% more kcals of energy produced per liter of oxygen consumed when
utilizing 100% CHO vs. 100% fat (= lower VO2 per given power = 5.5% more
efficient!)
OR
~ 1% more energy liberated per L of O2 consumed for a 0.05 increase in RQ
Prof. Andy Jones estimates a 0.05 increase in RQ (more CHO dependent) could
be worth a 60-90 sec faster marathon performance!
Ultra-ultra endurance?
Trekking to Antarctica
Stroud, M. A., et al. Energy expenditure using isotope-labelled water (2H218O), exercise performance, skeletal muscle enzyme activities and
plasma biochemical parameters in humans during 95 days of endurance exercise with inadequate energy intake. EJAP. 76(3), 243-252., 1997
In November 1992, two men set of from the Atlantic coast of the Antarctic pulling
sledges weighing 222 kg each which contained 100 days of food and fuel and other
essential survival equipment. The expedition was the first to successfully complete
a crossing of Antarctica without the use of aircraft to ferry food and equipment,
and was the longest unsupported walk ever made. (95 days they aborted as lost
~30% of BW )
From days 20 to 30 = ~45 to 48 MJ/day EE = ~11,000 kcals per day! (~7x BMR!)
Average caloric intake = ~5,000 kcals per day of ~56% fat, 35% CHO, 8% PRO
(so daily CHO intake = ~1,750 kcals = ~400g CHO per day)
Would the have been successful or faster if keto-adapted?
Effect of body weight on marathon
performance
2017
Leger, L., & Mercier, D. (1984). Gross energy cost of horizontal treadmill and track running. Sports Med, 1(4), 270-277
VO2 (ml/kg/min) = 2.209 + 3.163 speed
(km/h) for 130 subjects (trained and untrained males and females) and 10
treadmill studies.
e.g. 100kg w/ VO2 of 25ml/kg/min
= 5h 51min marathon
A 10% drop in body weight (to 90kg)
would give a 5h 13min marathon
A 38min improvement!
(without any extra training)
(go to 75kg and marathon = 4h 17min
Almost 1 hr quicker)
Prevalence of GI symptoms
30-50% of all
endurance athletes suffer
from significant upper and
lower GI symptoms
de Oliveira EP, Burini RC. The impact of physical exercise on the gastrointestinal tract. Curr Opin Clin Nutr Metab Care. 2009;12(5):533-8.
Horner KM, Schubert MM, Desbrow B, Byrne NM, King NA. Acute exercise and gastric emptying: a meta-analysis and implications for appetite
control. Sports Med. 2015;45(5):659-78.
de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations.
Sports Med. 2014;44 Suppl 1:S79-85.
GI Problems & History of GI Problems
Pfeiffer B, Stellingwerff T, Hodgson AB, et al. Nutritional intake and gastrointestinal problems
during competitive endurance events. Med Sci Sports Exerc. Feb 2012;44(2):344-351.
Practice fueling & hydration sweat rate
tracking during long runs
• On every run longer than ~75min track sweat rate in different weather conditions,
especially in targeted race weather conditions – track information into worksheet.
• Practice fueling and hydration in every long run. Practice with different amounts of
fluids and fuels, mimicking the timing of intake in your race (~15 to 20min) -- track
information into worksheet. Ideally practice under race pace intensities and durations!
• Aim for at least 40g of carbs/hr and >500ml/hr water to start. But try and really “test”
your GI and see what you can handle. The more you can adapt and handle taking in
carbohydrate, the more fuel you will have at the end of the race. Ideally, you can
adapt to hit >60g CHO/hr or more when running and >90g CHO/hr cycling!
Track information into spreadsheet / work tool to find out what your
Individual sweat rate and fueling intake abilities are…
Kenyan: Chronic Diet?
Marathon All-Time Rankings
77% CHO!
~10.5 g CHO/kg/day!
(607 g CHO/day)
67% CHO!
~9.9 g CHO/kg/day!
(552g CHO/day)
Elite Ultra-marathoner nutrition intakes
Stellingwerff, T. (2016). Competition Nutrition Practices of Elite Ultramarathon Runners. International journal of sport nutrition and
exercise metabolism, 26(1), 93-99.
Rontoyannis GP, Skoulis T, Pavlou KN. Energy balance in ultramarathon running. Am J Clin Nutr. 1989;49(5 Suppl):976-9.
Three world-class veteran male ultra-
runners (mean±SD; age 35±2y; mass
59.5±1.7kg; 16.7±2.5h 100-mile best-
times) agreed to complete a
competition-specific nutrition intake
questionnaire after a 100-mile race.
Truly ELITE: In 2014 competed in 16
ultramarathons with a total of eight
wins!
Wins at:
Western States 100-miler
Leadville 100-miler
Run Rabbit Run 100-miler
World 100km Championships - Doha
Yannis Kouros – 96g/h over 5 days of racing!
(every WR from 100 to 1000miles of running)
95%
Lean Body Mass as percentage of BM
Energy requirements
CHO considerations for athletes – it’s NOT
black & white but a continuum…Daily training volume
Muscle glycogen less limiting for completion of
session
Less need for carbohydrate intake over total
day or around sessions
Some sessions may be deliberately done with
low carbohydrate availability
High muscle glycogen requirement for
completion of training
Promote opportunities for carbohydrate
intake in total day and around session
Light, Skill, A1
Lower, including energy
deficit for weight loss
Low High
Training IntensityVO2max, Tolerance,
Speed
Development
Prolonged metabolic
stress to induce
aerobic adaptation
High quality,
speed/technique
3 4 5 6 7 8 9 10
g carbohydrate / kg BM / day
Goal of session
High, including
needs for growth
Low High
Feedback from experimentationSeems
over-fuelled
Often runs out of
fuel in sessions
Exercise
Time (hrs)0 1 2 3 4 5 6 7 8+
Endogenous
Energy Stores Required
Exogenous
Caloric Intake
CHO Intake
Rate
Mouth-
wash
to 30g/h
30 to
60 g/h40 to 110g/h
CHO Type
Glucose
Only
Glucose + Fructose Blends
CHO FormSports Drinks /
Gels
Solid Sports
Food (low fiber
and fat)
Solid Food
Exercise
Intensity Stellingwerff, T., & Cox, G. R. (2014). Systematic review: Carbohydrate supplementation on exercise
performance or capacity of varying durations. Appl Physiol Nutr Metab, 39(9), 998-1011