5 More Scientific Reasons Athletes Should Eat Carbs
I’m in Europe traveling, speaking, and eating lots of cheese.
Today’s guest post comes courtesy of strength coach Travis Hansen. I don’t write nearly enough nutritional content for the site – if I do it’s always gluten free1 – so when Travis reached out to offer a sequel to a popular article he wrote for T-Nation I was happy to oblige.
If you haven’t already be sure to visit part #1 of why athletes should eat carbs HERE, where I cover several often overlooked reasons why athletes need carbohydrates to look and perform to their peak potential.
Photo Credit: Bosque Village
Right now, I want to take some time and cover several more key reasons to further put this myth to rest once and for all!
1) Ghrelin Suppression
Ghrelin is a very intricate hormone of our endocrine system that is released primarily from our stomach cells.
Awww, ghrelin is so cute!
Once released into our bloodstream this hormone travels up to the brain where it binds to its specific receptor site.
There is extensive research on this hormone, but most notably is its role on increasing appetite.
Interestingly enough, once we ingest enough carbs ghrelin levels tend to scale down. This becomes significant since ghrelin also plays a negative role in metabolic rate and fat storage. (1)
2) Non-Essential Amino Acid Synthesis
When our body utilizes carbohydrates as energy some of the chemical by-products become necessary for production of the manufacturing of non-essential amino acids.
This becomes important since this particular sub-category of amino acids is involved in many metabolic pathways in the human body.
I analyzed several studies which indicated that non-essential amino acids did not provide any additional benefit to muscle growth outside of essential amino acid intake, however if you sit down and examine the role of each one you will come to find out that they play vital roles in various reactions in the body which will ultimately affect athletic performance and you would be foolish to limit their production by going low carb.
3) Testosterone Levels
I discussed the effects of Insulin briefly in the previous article and from that you could see just how valuable the hormone is for muscle growth and performance.
What’s more is the influence insulin production can have on our testosterone levels.
When we ingest and digest carbohydrates Insulin will prevent a hormone by the name of Sex Hormone Binding Globulin (SHBG) from attaching itself to Free Testosterone circulating through our bloodstream.
Moreover, I was able to locate an awesome study which examined the effects low carbohydrate diets had on Testosterone levels. (2)
In this particular study, researchers studied two groups of male athletes.
One group consumed moderate to high amounts of carbohydrates (60% of caloric intake), while the other group consumed low quantities of carbs (30% of caloric intake). After three consecutive days of high intensity training, blood samples were taken from each group, measuring each groups Testosterone to Cortisol Ratio.
The control group only showed a 3% decrease in T while the low carb group showed a pitiful 43% drop in T!
Keep in mind, the exercise protocol did not involve heavy weight training, so it would be interesting to see the effects of pre and post-percentage drops in each group with very high amounts of muscular damage induced from resistance training protocols.
4) Motor Control and Coordination
I absolutely love science as much as the next person, but I don’t think there is really any true need to provide any study on this one.
Bottom Line: our nervous system’s preferential source of fuel comes directly from carbohydrates in the form of glucose and if we deprive ourselves of carbs as athletes then it has to be manufactured from external and internal sources of body protein (aka muscle mass) with small amounts stemming from fat (glycerol).
Also consider the potential lag time in glucose production from non-carbohydrate sources that occurs since it’s not readily available in muscle stores as glycogen for glycolysis.
Most team sports rely on anaerobic glycolysis fueled by glucose and glycogen stores, and if there is a delay in providing these energy sources then exertion has to stall to some extent.
Aside from everything else I’ve shared with you up until this point, all you have to do is work with any strength or power athlete for a considerable amount of time while they are practicing a low carb diet strategy and you will inevitably recognize common deficiencies in movement (speed, quickness, strength, motivation, etc.) derived from fatigue, dehydration, and subsequent motor control deficits.
5) The X-Factor: Glycogen
In the first article, you saw the influence systemic hydration levels have on performance outcomes, and the high amounts of H2O that is to be stored in our glycogen stores. Any small decrease in hydration (2-3%) has been shown to lead to poorer performance and you absolutely risk this by depleting glycogen stores in your muscles and liver by consuming less carbs.
Furthermore, one of the common physiological adaptations that occurs in our muscles in response to strength and athletic training is an increased capacity for glycogen and thus water to meet the increased demands of the training stimulus so that we can perform better.
Moreover, there is good evidence that glycogen stores play a direct role in recovery and protein synthesis following intense training. (3), (4).
Increased cellular signaling is one potential way that glycogen can affect recovery and regeneration.
Lastly, if you are an athlete who is trying to get fancy and shed weight fast let me inform you of some things before you do so.
When glycogen stores become depleted within a day of strict low carb dieting there is an automatic up-regulation of specific enzymes which store more glycogen to help combat this approach.
With this there is an increase in glycogen stores above original baseline. This means that you are going to temporarily gain MORE weight in the form of increased water and stored carbs then if you had just stayed consistent in the first place.
What I am referring to here is the classic “carb loading” approach advocated and mastered by endurance athletes everywhere for decades now. And it absolutely works for this population, but definitely not in the context of efficient weight loss for athletes who still need to perform at a high level regularly.
If nothing else, why would the body adapt this way? Obviously we need the glycogen, especially if you are an explosive athlete.
Lastly, there is a decent amount of research that I found showing that sufficient glycogen or glucose replenishment may offset Central fatigue of the nervous system, and I will be sure to discuss this topic more in the final installment of this series…
#2-Lane AR, Duke JW, Hackney AC. Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. Eur J Appl Physiol. 2010 Apr;108(6):1125-31.
#3-John, L. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med 3: 131-138, 2004.
#4-Howarth, KR. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. J Appl Physiol 109: 431-438, 2010.
Travis Hansen has been involved in the field of Human Performance Enhancement for nearly a decade. He graduated with a Bachelor’s degree in Fitness and Wellness, and holds 3 different training certifications from the ISSA, NASM, and NCSF. He was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBADL for their 2010 season, and he is currently the Director of The Reno Speed School inside the South Reno Athletic Club. He has worked with hundreds of athletes from almost all sports, ranging from the youth to professional ranks. He is the author of the hot selling “Speed Encyclopedia,” and he is also the leading authority on speed development for the International Sports Sciences Association.
Comments for This Entry
Bullet Points and a Brew 5/16/16 – Paul Corsaro[…] 5 More Scientific Reasons Athletes Should Eat Carbs-Travis Hansen […]
May 16, 2016 at 11:50 am |
Rebecca DawkinsThese are some true reasons why athletes should not avoid carbs in their diet chart. Proper fueling is important for endurance athletes to be able to put in the hard hours day in and day out. So, don’t be afraid of carbohydrates.
May 18, 2016 at 3:23 am |
May 21, 2016 at 1:42 pm |
Best Fitness Articles -- May 22, 2016[…] 5 More Scientific Reasons Athletes Should Eat Carbs — Travis Hansen, TonyGentilcore.com […]
May 21, 2016 at 1:35 pm |
Lass Lassiter IIIThat logic behind athletes or average Joe needs carbohydrates to fuel training or performance is out dated. The research that Jeff Volek, PhD, RD and Stephen Phinney, MD, PhD have conducted over the last 20 years has proven that after an adaptation phase the human body is fully capable of top performance. That's not to say that CARBS aren't yummy.
May 22, 2016 at 7:19 am |
TonyGentilcoreI'd encourage you to read some of the stuff and research that Dr. Susan Kleiner has put out. I, too, am a fan of Volek's work. But there's always two sides to every "argument," and the answer is usually somewhere in the middle.
May 26, 2016 at 2:47 am |
Lass Lassiter IIIIndeed I will. I am not carb-aphobic, but most of the people I'm fortunate to work with are addictied physically and mentally to carbohydrates, under the guise of them being essential for life when the opposite is true. After my initial low carb adaptation phase years ago, I have been able to break my habits and share what I learned and practice daily. And at 46, I'm leaner, stronger, more athletic than I was at 28 while spending six years in the military. Appreciate the tip on the work by Dr. Kleiner. Peace.
May 29, 2016 at 9:12 am |
TonyGentilcoreI am right there with you Lass. But it's important that the best approach is that approach that's the best fit for the individual. I AGREE with your on the carb front, and I know you're doing your due diligence with research and being a great coach (I mean, you wouldn't be reading this site if you weren't).......I just HATE when some people (not you) are so caught up in what worked for THEM, that they apply the same approach to all their clients/athletes. Glad I was able to point you in the direction of Susan Kleiner. She's legit.
May 30, 2016 at 5:33 am |
My Five Favorite Fitness Articles from this week[…] 5 Reasons Carbs are good for you – There are a lot of diets out there designed to restrict your carbs in order to help you lose weight. Here are 5 scientific reasons why you should eat carbs if you’re training – that means running, lifting weights, really any regular exercise. […]
May 24, 2016 at 8:47 am |
2 Things to Check Out. Because I Said So - Tony Gentilcore[…] I’ve had lined up in my absence. Not to brag or anything, but Travis Hansen’s article, 5 More Scientific Reasons Athletes Should Eat Carbs, was named “Top Nutrition Article of the Week” on the PTDC’s weekly reading […]
May 24, 2016 at 10:00 am |
Even More Reasons Why Athletes Should Eat Carbs - Tony Gentilcore[…] Today’s guest post comes courtesy of strength coach, Travis Hansen. If you happened to miss the first two installments of this article series, please check them out HERE and HERE. […]
July 25, 2016 at 12:16 pm |
Why CrossFit Doesn't Make an Elite Athlete - Tony Gentilcore[…] 5 More Scientific Reasons Athletes Should Eat Carbs […]
August 8, 2016 at 10:01 am |