Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance (original) (raw)
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Applied Physiology, Nutrition, and Metabolism, 2015
Considering the relation between body weight composition and energy cost of running, we tested the hypothesis that by modifying body composition by means of a combined protocol of specific diet and training, the energy cost of motion (Cr) may be reduced. Forty-five healthy and normal-weight subjects were divided into 3 groups that performed a different treatment: the first group attended a dietary protocol (D), the second group participated in a running program (R), and the third group followed both the dietary and running protocols (R&D). Each subject underwent 3 anthropometric and exercise evaluation tests during 1 year (at entry (T0), month 6 (T6), and month 12 (T12)) to assess body composition and Cr adjustments. The mean fat mass (FM) values were reduced in R&D from 12.0 ± 4.0 to 10.4 ± 3.0 kg (p < 0.05 T0 vs. T12) and in the D group from 14.2 ± 5.8 to 11.6 ± 4.7 kg (p < 0.05 T0 vs. T12). Conversely, the mean fat free mass values increased in R&D (from 56.3 ± 8.8 to 58.3 ...
International journal of sport nutrition and exercise metabolism, 2018
From the breakthrough studies of dietary carbohydrate and exercise capacity in the 1960s through to the more recent studies of cellular signaling and the adaptive response to exercise in muscle, it has become apparent that manipulations of dietary fat and carbohydrate within training phases, or in the immediate preparation for competition, can profoundly alter the availability and utilization of these major fuels and, subsequently, the performance of endurance sport (events >30 min up to ∼24 hr). A variety of terms have emerged to describe new or nuanced versions of such exercise-diet strategies (e.g., train low, train high, low-carbohydrate high-fat diet, periodized carbohydrate diet). However, the nonuniform meanings of these terms have caused confusion and miscommunication, both in the popular press and among the scientific community. Sports scientists will continue to hold different views on optimal protocols of fuel support for training and competition in different endurance...
Journal of sports science & medicine, 2019
A common belief is that high intensity exercise (>60%VO2max) is best sustained by high rates of carbohydrate oxidation. The belief is based, in part, on an idea developed by Krogh and Lindhard in 1920. In the 100 years since, few studies have tested its validity. We tested the null hypothesis that performance in competitive recreational athletes exercising at >80% VO2max, during simulated 5-km running time trials (5KTT) would be impaired during a 6-week period of adaption to a low-carbohydrate, high-fat (LCHF) diet, compared to their performances when they ate a diet higher in carbohydrate and lower in fat (HCLF). Seven male athletes (age 35.6 ± 8.4 years, height 178.7 ± 4.1 cm, weight 68.6 ± 1.6 kg) completed two maximal exercise (VO2max) tests (Day 1 and 39) and four 5KTT (Day 4, 14, 28, and 42) in a fasted state during two 6-week periods when they ate either a HCLF or a LCHF diet, in a randomized counterbalanced, crossover design. Exercise performance during the VO2max test...
2021
BackgroundUsing a crossover design, we explored the effects of both short- and long-term TRF vs. regular diet on Wingate (WnT) performance and body composition in well-trained young men. MethodsTwelve healthy male physical education students were included. The order of dieting was randomized and counterbalanced, and all participants served as their own controls. TRF was limited to an 8-h eating window and non- TRF involved a customary meal pattern. Participants performed WnT tests and body composition scans at baseline, post-1 and 4 weeks of the assigned diet. Before testing, participants were asked to fill out a dietary record over 4 consecutive days and were instructed to continue their habitual training throughout the study. Energy intake and macronutrient distribution were similar at baseline in both conditions. ResultsWnT mean power and total work output increased post-4 weeks of TRF. Both conditions were similarly effective in increasing fat-free mass after 4 weeks of interven...
The Effect of Carbohydrate Diets on Amateur Runners’ Performance
Journal of Sports Research
Carbohydrate (CHO) consumption contributes to minimizing muscular and hepatic glycogen stores during long-distance running. Coinciding with fatigue onset and performance decline, a decrease in the amount of carbohydrates affects performance in runners adversely. Accordingly, the effect of three CHO diets (30%, 60%, and 80%) were each analyzed for seven days on amateur runners’ 5 km performance. Ten amateur male runners (36.4 ± 12.7 years, 175 ± 4.5 cm, 70.2 ± 6.31 kg) performed a pretest and three running tests. Body mass was assessed before and after exercise. Pacing and time were measured for each kilometer in all the research phases. Two-way Anova repeated measures were employed to analyze the data. In the pretest, the CHO intake results revealed 4.20 ± 1.86 g/kg. In the 30% diet, CHO consumption was 30.80 ± 1.07% or 2.20 ± 0.42 g/kg; in the 60% diet, 59.34 ± 0.82% or 4.24 ± 0.82 g/kg; and in the 80% diet, 77.79 ± 1.00 % or 5.56 ± 4.15 g/kg. All analyses showed no significant dif...