Endurance Innovation

RD Stephanie Small

Episode Summary

PhD candidate and registered dietitian Stephanie Small joins Andrew and Michael to discuss the role of carbohydrates in endurance training and the evidence for - and against - carb restricted training.

Episode Notes

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• 0:45 meet Stephanie Small
• 5:15 Stephanie’s post on interpreting scientific literature 
• 7:00 Stephanie’s work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exercise
  • CHO oxidation not affected by low CHO diet
  • CHO oxidation is impaired in energy deficient individuals
• 11:30 what about training the digestive system to maximize tolerance of CHO during exercise?
•  13:15 train low / race high
  • Reported benefits
  • Impact on performance
  • Train low is not for recreational athletes
  • RPE is higher for ‘train low’ cohort 
• 21:30 effect of carb intake on high intensity workouts
• 25:30 gut training strategies for those who want to try train low
• 27:30 the value of whole foods for ultra endurance events
• 29:45 balancing training performance and fat loss
• 32:30 timelines for sustainable fat loss
• 36:00 hide the weight data?

Learn more about Stephanie at her website and follow her on Instagram.