Low-carb diet improves endurance of athletes

Boost stamina: More fat, less carbohydrates

05/01/2015

The low carb diet is usually associated with diets. Various studies confirm this method good prospects for weight loss. But the low carb concept is not just a way to get rid of excess pounds. Athletes should get more endurance.

Low carb diet for weight loss
Addressing obesity and obesity, minimizing health risks such as hypertension or diabetes, or simply feeling fitter and having a good figure: These are typical reasons why more and more people trust the low carb diet. In this diet, the proportion of carbohydrates in the daily diet is reduced and eaten mainly vegetables, dairy products, fish and meat. However, there are other reasons why some use the low carb concept. So it is recommended for athletes, for example, who should get more endurance.

Eat more butter
Marathon runners are often advised to eat large quantities of pasta the evening before the race. But not all experts believe that carbohydrates play a significant role in nutritional preparation for a sporting event. Some rely much more on fat. Wolfgang Feil, sports scientist and author from Tübingen, apparently has no problem with high-fat diet. He told the dpa news agency: „I no longer buy pretzels, just the pretzels and make butter on them at home“. For the bakers, the nutrient expert thinks the toppings are too thin, „because they think you should save butter“. Since many people fear high blood lipid levels or high cholesterol levels, nowadays more and more people are losing their hands on butter. However, Feil sees it differently: „We recommend people to take more butter because the fatty acids are really healthy“, so the biologist.

Low carb in endurance sports
This is part of the low-carb concept, which is reported to be particularly popular in endurance sports. In its general recommendations, the German Society for Nutrition (DGE) recommends at least 50 percent carbohydrates, about 30 to 35 percent fat and 15 to 20 percent protein, said DGE spokeswoman Antje Gahl. In the low-carb model, however, this is different. According to dpa, Feil recommends just under a third of carbohydrates and 50 percent fat, which is more emphasized as an energy supplier for athletes.

Fats as energy suppliers
The diet cook Wolfgang Link and the physician Jürgen Voll write in their book „Low carb for athletes“, that the storage capacity for carbohydrates, which are degraded in the body to glucose - ie to sugar, is limited. But even a slender body has through its fat reserves „almost unlimited energy for endurance exercise available. For medium and long-term activities, fats are therefore the focus of energy suppliers.“ Therefore, advocates of the low-carb method advise athletes to exercise their fat metabolism. The two experts explained that with less carbohydrate consumption, the body uses more fats than energy suppliers. In addition, the number of mitochondria, also called cell power plants, in which fats are burned, is increasing. Long-distance runners reduce carbohydrates during long training periods and fill up their glycogen stores in the days leading up to a competition. By this so-called „carboloading“ ensures that the athlete has enough sugar reserves, for example, during intermediate sprints or ascents. This strategy, the „Train low, compete high“ According to Feil, it is ideal not only for top athletes but also for recreational athletes.

Experts advise to high-quality fats
As Link and Voll emphasize, it is important to consume high-quality fats. In the one represented by them „Logi“-Method make next to milk and butter, the monounsaturated fatty acids such as olive oil or nuts from the lion's share. Good are also omega-3 fatty acids, such as fatty fish or game meat. Feil advises eating a large portion of vegetables with every meal. In order to keep the blood sugar and insulin levels largely constant, however, especially sugary and starchy foods such as sweets or potatoes should be reduced.

Nutritionist is skeptical
Although the nutritionist Hans Braun from the German Sport University Cologne does not doubt Low Carb in principle, he is skeptical about it. He means that it also has an influence on the joy of training. When blood sugar levels are low due to low carbohydrate levels, anger and aggression increase. „The joy of sports is taken away. Here you should also have a look at the masses.“ Brown, according to normal recreational athletes „but relaxation, fun and joy“. One can not separate physiology and psychology.

Health risks
Braun also mentions a higher susceptibility to disease and a greater risk of muscle injury than possible consequences of low carb. If the body does not get enough carbohydrates during intensive exercise, it also uses protein metabolism, ie proteins, as energy. „This can possibly have a negative effect on the muscles and the immune system“, said the sports scientist. Feil, on the other hand, thinks that too much carbohydrate in the body leads to inflammation and thus lowers the efficiency. Health experts also point out that a high-fiber diet, which is usually associated with low carb, often causes the increased formation of uric acid in the body, which in the long term in some people could lead to kidney stones or gout. In the end, athletes have to try for themselves which nutrition they can better cope with. (Ad)