When you take on big challenges, you look for new little things to help you outdo yourself. And some opinions may have made you rethink the place carbohydrates should occupy in your diet. Trends bring us back to the question: to improve performance in running, is a high- or low-carb diet better? Let's see what the science says!
According to the study The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial published by NUTRIENTS magazine A high carbohydrate diet would be the best option. Definitely.
The research team investigated whether a high- or low-carbohydrate diet is better for running in terms of athletic performance and body composition. Over a three-week period, they evaluated the impact of these two diets. short term in 24 female and male athletes. To reach the conclusions, cardiopulmonary and body composition tests were performed using bioimpedance analysis and blood profiles. The findings:
- During the period in which they followed a high-carbohydrate diet, the people evaluated showed improvements in terms of sports performance.
- On the other hand, in none of the diets was a significant change in the parameters of body composition.
- In addition, the high-carbohydrate diet reduced the cholesterol total and LDL (which we commonly refer to as “bad cholesterol”).
Quantity matters
Now, let's get down to business. What exactly do we mean when we talk about a low-carb diet? It's about consuming few carbohydrates, but to what extent? According to the study, it is a diet in which carbohydrates represent less than 10% (20-50 g) and 26% (<130 g) of total calories and, to compensate, you eat more proteins and fats as a source of energy. One of the low-carb diets carbohydrates The most popular is the keto diet, in This article you have more information about her.
In contrast, the most well-known high-carbohydrate diets consist of a proportion of carbohydrates in total energy intake greater than 45%. As this study indicates, this alternative is interesting for those who perform high-intensity exercise sessions and who are looking to improve their performance. without altering their body composition.
Despite its importance when running, inadequate carbohydrate intake remains one of the most common The 10 most common nutritional mistakes Among runners, it is generally recommended that runners get about 60% of their calories from carbohydrates, especially from whole grain and fiber-rich sources. Here you have detailed information about the types of carbohydrates and how to include them in your diet.
Do you want to succeed in running? You need a specific and individualized diet. You may even have to adapt it throughout your annual training based on your physical requirements and sporting goals. Oorenji Runners You have an ally. What are you waiting for to get started?
FOUNTAIN: Wachsmuth, N.B.; Aberer, F.; Haupt, S.; Schierbauer, JR; Zimmer, RT; Eckstein, M.L.; Zunner, B.; Schmidt, W.; Niedrist, T.; Sourij, H.; et al. The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial. Nutrients 2022, 14, 423. https://doi.org/10.3390/nu14030423
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