s_k_s
Well-Known Member
http://www.runnersworld.co.uk/health/study-shows-benefits-of-training-on-low-carbs/13346.html
A new study from Martin Gibala's group at McMaster University, published in the International Journal of Sport Nutrition and Exercise Metabolism, (http://www.ncbi.nlm.nih.gov/pubmed/25811132) offers some interesting new twists. The protocol involved two weeks of twice-a-day, three-times-a-week interval workouts; each workout was 5 x 4:00 cycling at 60% of peak power with 2:00 rest. The 18 subjects were divided into two groups. During the three hours between the two workouts, one group fully replenished its carb stores (they took in 195 grams of carb), while the other didn't (they took in only 17 grams of carb). That was the only difference between the two groups: the workouts remained identical.
After two weeks, the train-low group had improved its performance on a ~20-minute time trial by 16 percent, while the train-high group had improved by only 8 percent – the first demonstration of enhanced performance in full-body exercise from a train-low protocol. Interestingly, the train-low group didn't fare significantly better in a repeated-sprint test, which may suggest that train-low is most effective for endurance tasks (not surprising if it boosts fat-burning).
A new study from Martin Gibala's group at McMaster University, published in the International Journal of Sport Nutrition and Exercise Metabolism, (http://www.ncbi.nlm.nih.gov/pubmed/25811132) offers some interesting new twists. The protocol involved two weeks of twice-a-day, three-times-a-week interval workouts; each workout was 5 x 4:00 cycling at 60% of peak power with 2:00 rest. The 18 subjects were divided into two groups. During the three hours between the two workouts, one group fully replenished its carb stores (they took in 195 grams of carb), while the other didn't (they took in only 17 grams of carb). That was the only difference between the two groups: the workouts remained identical.
After two weeks, the train-low group had improved its performance on a ~20-minute time trial by 16 percent, while the train-high group had improved by only 8 percent – the first demonstration of enhanced performance in full-body exercise from a train-low protocol. Interestingly, the train-low group didn't fare significantly better in a repeated-sprint test, which may suggest that train-low is most effective for endurance tasks (not surprising if it boosts fat-burning).