In this episode of the Clinician's Corner, we talk with Zach Bitter - renowned endurance athlete and coach - to dive into the world of performance and recovery. Together we explore the intricacies of fueling strategies for long-distance athletes following a low-carb or ketogenic diet, as opposed to the traditional approach of carb-loading before an endurance event. Zach shares insights from his experience coaching athletes through their transition to fat-adapted fueling, as well as critical considerations for recovery.

In this interview, we discuss:

• Using low-carb or keto approaches to fuel for endurance

• Exogenous ketones and their role in performance and recovery

• How to transition to a low-carb/keto diet for training

• Strategies to improve recovery (e.g., rest, nutrition, light therapy, ice bath)

• Various training approaches and tracking devices to optimize performance

• The importance of individualized nutrition and how nutrient deficiencies can impact training and recovery

• Fasting and its role in training and metabolism

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Timestamps (from audio): 00:00 Carbohydrates: Beneficial, but not always necessary for performance.

08:53 Tim Noakes advocates low-carb diets for endurance.

12:58 Carbohydrate necessity in relation to workout intensity.

18:08 Individualized dietary needs for endurance athletes.

22:40 Carbohydrate timing affects perceived effort during workout.

32:30 Endurance training supports transition to fat oxidation.

35:08 Encourages fat oxidation, low intensity training is important.

38:59 Fasted run may improve fat oxidation rates.

47:55 Prefer caffeine and l-theanine for workouts. Electrolytes essential.

54:59 Global fitness assessment helps tailor workouts.

57:28 Tracking devices collect performance data, chest straps accurate.

01:04:38 Regular blood panels provide valuable health insights.

01:09:11 VO2 max largely genetic, focus on efficiency.

01:13:33 Increasing volume can improve Vo2 Max indirectly.

01:19:23 Send podcast topic/guest requests to [email protected]. Speaker Bio:

Zach Bitter is a professional endurance athlete, coach, and Podcast Host of Human Performance Outliers Podcast. He has broken multiple World and American Records and competed for Team USA's 100 KM World Championship Team on three occasions.

Connect with Zach Bitter: Website: https://zachbitter.com

IG: @zachbitter

X: @zbitter

Disclaimer:

The views expressed in the RWS Clinician's Corner series are those of the individual speakers and interviewees, and do not necessarily reflect the views of Restorative Wellness Solutions, LLC. Restorative Wellness Solutions, LLC does not specifically endorse or approve of any of the information or opinions expressed in the RWS Clinician's Corner series. The information and opinions expressed in the RWS Clinician's Corner series are for educational purposes only and should not be construed as medical advice. If you have any medical concerns, please consult with a qualified healthcare professional. Restorative Wellness Solutions, LLC is not liable for any damages or injuries that may result from the use of the information or opinions expressed in the RWS Clinician's Corner series. By viewing or listening to this information, you agree to hold Restorative Wellness Solutions, LLC harmless from any and all claims, demands, and causes of action arising out of or in connection with your participation. Thank you for your understanding.