The Most Effective Carbohydrate Intake for Endurance Athletes | Science Explained

[@jemimma]

very helpful and well researched, love the videos. I've juststumbled across your videos and noticed it's been a while since you last uploaded. If you were discouraged by the video performance, I'm sorry the algorithm sucks but don't stop making videos. you're doing good work.

[@Spacexioms]

Man your Channel will explode soon, keep em coming professor!

[@viatori5566]

This was awesome and exactly what I was looking for.

[@MitchBoyer]

Phenomenal video dude. You explained things very clearly. Appreciate it!

[@macross5000]

I work at a physical job at a good pace. I know I have my protein levels right and now I just have to adjust my carb intake. Very helpful.

[@doubledark2]

great video, so much useful information.

[@jenishrana6523]

Very helpful video. Love the effort you put into the research and in making this video.

[@IainMabbott]

That was really interesting. I'm heading into a marathon next week so good timing for me! Looking forward to watching your other videos.

[@gatesroyale]

How did it turn out? Did you do it in ketosis?

[@IainMabbott]

@@gatesroyale No ketosis but I followed the carbing plan. Set a PB of 4:09 on that occasion but hit 3:51 a few months ago following the same strategy, I'm sure it helped: Thanks 😀

[@endurodiabetic9414]

Genuinely informative!! good effort!! I would be very very interested to see the calculations on kcal usage for an Ironman 70.3 and 140.6. I would also be very interested to understand more about the rate at which the body can metabolize the carbs and fat.... food for thought, no pun intended...

[@toknowsport7257]

Thank you Enduro, these topics are certainly interesting, I will try my best to address these in a later video.

[@cirrusclouds8295]

Thank you for making this clip. Very useful info. Video answers some questions I have been having for a long time.

[@oleksiisavchenko7876]

Nice review Man, thank you!

[@robbristle5642]

I think you neglected to mention that the liver itself in cases of low glycogen conditions will convert fat ( triglycerides) into glucose A process called gluconeogenesis. It also produces ketone bodies as fuel for the muscles.

[@Woodroffski]

He probably neglected to mention it because compared to consuming carbohydrates, it's so inefficient at producing glycogen that it's not worth mentioning for endurance sports.

[@aliceclayton7452]

Thank you for this video hope to have see lots more! Great information sources going to have a look myself! :)

[@kareemsayed4111]

soo helpful info, hope to see more videos coming out :D

[@wflux1652]

Great tunes! Thanks for the info

[@samshrivastava2655]

I love this guy!!

[@stefanoruns]

Great video, chapeau, it is very very useful

[@Los4rmLos]

Appreciate the info!

[@chaco973]

Good video, thanks

[@adrixxrussell2274]

very helpful, thanks

[@robertohernandezcortes]

Thanks amigo👍🏽

[@AP-pm9qy]

I’m kind of curious of how this would work for someone who is partaking in endurance training and also wants to lose weight / reduce body fat percentage? Perhaps taking a moderate amount of carbs before the workout but not enough to fuel your entire journey. Or maybe skipping the carb refuel after a workout? Just curious

[@joshpache]

I’m gonna have to get used to kg and km instead of lb & miles watching your videos LOL

[@ErickOberholtzer]

I switched my phone's gps to Kilometers and changed my runs to Kilometers as well. it's helped me a lot

[@Damirov_Coaching]

Welcome to the club! Ha-ha

[@jargontaka]

It is better though

[@mrstephanwehner]

How close to their maximum in VO2-max do marathoners get? I thought of that max to be obtained only for short bursts - and then you’d need a good rest

[@awkwardcitizen6076]

Thank you!

[@toknowsport7257]

Thank you too

[@defensivemidfielder3818]

thank u my friend

[@sienjong2762]

Thank you so much

[@toknowsport7257]

Thank you so much too

[@And-rc9yy]

At 2:19 you state that our bodies can store 450-800g of CHO, yet when doing the maths for a 70kg marathon runner you state at 4:28 that the athlete has around 500g of CHO stored. I assume you're being pessimistic here. I mean if an athlete weighing 70kg could store 800g of CHO then wouldn't they theoretically have 250g to spare at the end of the marathon?

[@Starchaser63]

Low carb is fine for diets and weight loss but for exercise and optimum performance Carbohydrates will always be the way forward....

[@davemckay5614]

I had a question I am logging about 60 miles a week right now and having a hard time getting my daily carb intake up without a lot of bloating. What would you recommend.

[@YourMom-iy6cv]

Don’t overdo the carbs because high blood sugar prevents the growth of muscles and can make you weaker and makes it harder for your body to make glucose. Carbs aren’t the only fuel source for your body. Your body also burns fat, protein and salt for energy. Maybe try adding bacon, peanut butter or just a beef or chicken burger can give you enough fat, carbs, protein and salt to repair glycogen stores. If bloating is an issue,‘don’t carb load, just be wise about when to eat carbs and get in more calories and protein. May I suggest taking sugar or carbs with apple cider vinegar, and natural diuretic like coffee, tea, watermelon, citrus fruits, celery and cucumbers can hydrate you and reduce the bloating from the carbs and sodium

[@borasumer]

Instance subbed.

[@richardmiddleton7770]

The more carbs you eat the more you'll need. Easy and endurance runs should be done in the morning in a fasted state which should be the majority of your runs. Have some carbs during more intense runs over 1 hour long.

[@AP-pm9qy]

What’s the science behind this?

[@richardmiddleton7770]

​@@AP-pm9qy basic!

[@lovemust]

Iloveyour tone

[@1flovera]

It doesn't look like he runs, why would I take you as a good recommendation

[@jordanhulme2391]

Where can I get the book you’re reading from please?

[@mrchillin5326]

No need background sound😊

[@nicnic7273]

This is a fucking good Video

[@itierney]

7 mins he starts to answer the question. The rest is background.

[@gatesroyale]

The problem that I have with these videos is they always are tailored towards the majority of people who are very unhealthy or average. You don’t really see videos for high performance athletes! There’s many normal people who are high performance athletes so why not make a video for them?

[@gatesroyale]

@@jollygoodsmashing if it can be applied to athletes on any level, doesn’t mean it’s useful information for people who are on another level

[@elclaudiosanchez]

speak louder and remove background music

[@piedpiper1172]

Bruh. A 70 kg average is more than 10lbs underweight for me. TIL I’m tall.

[@dougsphoto]

sorry but you are wrong, warn you run out of carbs and and are running at the same pace your body breaks down muscle to be back converted into protein which is then converted into glugos through a process known as glogoneogenises and you should know this you only burn fat if you slow down to only use your slow twitch muscles in your Zone 2 & 1

[@YourMom-iy6cv]

That’s only for runners who only consume simple carbs and no complex carbs. Runners fear eating anything with dietary fibre but starchy potatoes, rice and pasta aren’t that high in fibre

[@ptjww9455]

WAY too quiet. You shouldn't publish a video that can barely be heard...

[@dragonchr15]

You need to speak up, friend. It is not the mic....