ENDURANCE – CARBS – PERIODIZATION OF CARBOHYDRATES


1 VIDEO + 1 RESEARCH ARTICLE + 7 GRAPHICS – CLICK ON IMAGE TO ENLARGE


– WHAT IS CARBOHYDRATE PERIODIZATION? → VIDEO – JAMES MORTON – MAY 21 – 2018




MANIPULATING CARBS BETWEEN 2x DAILY HIIT OVER 2 WEEKS IMPROVES TIME-TRIAL PERFORMANCE – 2015


Cochran AJ1, Myslik F, MacInnis MJ, Percival ME, Bishop D, Tarnopolsky MA, Gibala MJ
AIM
– Starting training sessions with reduced carbohydrate (CHO) availability has been shown to enhance skeletal muscle adaptations, but the effect on exercise performance is less clear
– Does restricting CHO intake between 2x daily sessions of high-intensity interval training (HIIT) augment improvements in exercise performance and mitochondrial content
METHODS
(1) 2 groups; 18 active but NOT highly trained subjects [VO2peak = 44±9 ml/kg/min], matched for age, sex, fitness
(2) On 6 days over 2wks, they completed 2 training sessions, each consisting of 5×4-min cycling intervals (60% peak power), with 2 min of recovery
(3) Subjects took either 195 g of CHO (“HI-HI” group: ~2.3 g/kg) or 17 g of CHO (“HI-LO” group: ~0.3 g/kg) during the 3-h period between sessions
RESULTS
(1) Improvement in 250-kJ time trial performance was greater in the HI-LO group (211 ± 66 W to 244 ± 75 W) compared to the HI-HI group (203 ± 53 W to 219 ± 60 W);
(2) However, the increases in mitochondrial content was similar between groups


 

Comments are closed.