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Sports Connect. Learn best practices from athletes who have achieved success and the experts who have helped them. In chemistry class, you learned that acids have low pH numbers and alkaline substances are high in pH. In some situations, athletes gain an edge with prescribed use of safe supplements. Write For Us. Yet, most studies with athletes in ketosis do not show performance benefits.

Have you been hearing stories that fats are better than carbs as fuel for endurance athletes? Sports Connect. Maybe you have wondered if scientific research supports those stories. Write For Us. Research by Canadian sports nutritionist. Plus, is the diet sustainable?

The Author. Your job is to learn what works best for your body and not to blindly accept the latest trendy nutrition advice. Too much insulin, however, and the body will start retaining fat. Eat these carbohydrates only after a hard practice, game or workout to elevate insulin when you really need to it to put nutrients back into your muscles. Sign up to receive exclusive offers and information about becoming a Certified Personal Trainer.

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Highlights on Carbs Louise Burke, PhD, RD, head of sports nutrition at the Australian Institute of Sport, confirmed that carbs are indeed an essential fuel for athletes who train hard weighr at high intensity. Research by Canadian sports nutritionist. Athletes with depleted muscle glycogen experience needless fatigue, sluggishness, poor workouts and reduced athletic performance. The hormone insulin introduces another tricky complication to low-carb diets. Search for:. Carbohydrates grains, vegetables, fruits, sugars, starches get stored as glycogen in muscles and are essential fuel for high-intensity exercise. Some athletes claim a key benefit of being fat-adapted is a reduced need to consume food during endurance exercise—and thereby reduce the threat of intestinal distress.

Research by Canadian sports nutritionist. Research by Canadian sports nutritionist Dana Lis, RD, suggests that gluten does NOT cause inflammation in athletes who do not have celiac disease or a medical reason to avoid gluten. Maybe you have wondered if scientific research supports those stories. Insulin helps muscles repair themselves and ultimately grow by introducing protein, carbs and fat into muscle cells.

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