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// TOPICS COVERED

(00:00:00) Welcome!

(00:00:32) Listener Question on Low Carb Diets and High-Intensity Training

(00:02:41) Host's Personal Experience with Low Carb and Keto Diets

(00:03:29) Research and Studies on Low Carb and Keto Diets

(00:05:13) Mechanisms of Fat Oxidation and Performance

(00:09:30) Deep Dive into Carbohydrate and Fat Metabolism

(00:31:29) Practical Applications for Athletes

(00:40:39) Understanding Body Composition and Success

(00:42:17) Glycogen Storage and Technology

(00:46:01) Periodized Carbohydrate Intake

(00:51:24) Balancing Nutrition and Training

(00:59:59) Fasted Training and Marginal Gains

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- The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983 

- Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999 

- Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001 

- Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017 

- Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020 

- A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021 

- Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021 

- The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021 

- A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020 

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