LCHF (Low Carb High Fat) – The Fat Adapted Approach to Sports Performance. Do any of the Elite athletes use it? Simple answer is YES! The harder question is who uses it and how? Being fat adapted is slowly becoming regarded as a competitive advantage especially in marathons, ultra marathons, Ironman and other endurance type events. The science behind athletic performance and fat adaption is still trying to catch up to the Elites but the data is slowly emerging.

In an article written by Peter Defty titled – The Emerging Science of Fat Adaption. He writes about some of the findings from the FASTER Study (FASTER=Fat-Adapted-Substrate oxidation in-Trained-Elite-Runners) The Study conducted by Dr. Jeff Volek RD/PhD, his graduate students and colleagues, looked at two groups of elite male ultra-marathon runners – one following a conventional high carbohydrate diet and the other a low carbohydrate/fat-adapted strategy and compared the physiological differences between them.

Wisconsin’s Zach Bitter – The American record holder for running 100 miles and new world record holder for the most distance run in 12 hours 101.66 miles, was one of the participants of the FASTER study. In his blog he wrote about some of the personal results he was able to take from the study. http://zachbitter.com/blog/2014/04/takeaways-from-the-faster-study.html
Zach Bitter

Zach Bitter

Over the last few years LCHF has gained some real momentum in the areas of weight loss, management of type 1 and type 2 diabetes, plus many other areas of public health. The approach however in the area of public health is very different to that of LCHF – Fat adaption and performance. The principles are the same, the application of these principles is not. People often get caught up with LOW CARBOHYDRATE and take it to mean no carbohydrates. What is very clear reading through some of the blogs of these Elite Athletes is they still have carbohydrates. LCHF – Fat Adaption  is a training tool for them, to develop a greater ability to be fueled by fat. Their goal is to become what is often referred to as Fat Adapted, they use Carbohydrates strategically in training and racing. The Carbohydrates become their natural performance enhancers.

Nutritional Ketosis and Fat adaption what is the difference?

In simple terms:

Nutritional Ketosis – When your body uses its fat stores predominantly for energy. Involves a greater restriction on carbohydrate intake and for some people this could even be as low as 20gms per day.

Fat Adapted – Your body is considered to be metabolically flexible enough to be able to switch between using fat and glucose for energy with little or no drop in Performance. Fat adaption involves periodic Nutritional Ketosis and   Carbohydrates are used strategically throughout training and racing to enhance performance.

So who is doing it and how?

Firstly I must thank Peter Defty -General Manager at Vespa, Optimized Fat metabolism (OFM) at this point for his assistance in compiling this list. It is by no means a complete list, there are athletes and sporting teams that are rumored to be using LCHF strategies to improve performance but are not publicly making it known one example of this could be Novak Djokovic.

Zach Bitter 100 mile American record holder and the world record holder for most the distance run in 12 hours.

Jon Olsen, previous 100 mile American record holder & 2013 – 24 hour World Champ

Dan Lenz, 2015 2nd at Umstead 100 miler

Jenny Capel  Winner of San Diego 100 and 4th Overall

Nikki Kimball, 2014 Ran the Marathon Des Sables for the first time and won

kimball

Nikki Kimball

Roxanne Woodhouse at 52 years old won the Zion 100 by almost an hour ahead of Susan Bron a high carb athlete

Mike Morton  2013 Won both Rocky Racoon and Iron horse 100 within a week of each other

 Sami Inkinen- Ironman 70.3. (half-distance) World Championships 2011, Age Group World Champion

Jean Pommier, aged 51 2nd Overall in the Ruth Anderson 50 miler

Calum Neff, 2nd at FLS Sugarland 30k a day after winning the Brazos Bend Trail Half Marathon.

Jeremy Humphrey, Winner of River of no Return Endurance runs 100km

Bevan Mckinnon, 2014 Won the overall age group race at New Zealand Ironman

Tim Reed 2015 Ironman 70.3 Auckland- Asia Pacific Championships- 1st Place (Fastest run) 

Tim Olsen, Winner of the 2012 & 2013 Western States 100 mile

LA Lakers

Members of the Australian Cricket team

Players in both Melbourne and Port Adelaide football clubs

So how do the Elite Sportsmen and Woman use LCHF- Fat Adaption?

A phrase you often hear in LCHF conversations in regards to sporting endeavours is  Train Low Race High, I think this sums it up nicely. Zach Bitter and Sami Inkinen are possibly two of the most vocal elite sportsmana round LCHF. Zach Bitter discusses in his blogs and podcasts how a state of Ketosis assists him with recovery and he has a big emphasis on strategic carbohydrates during intense training blocks and in racing. The following is a series of links to some of the above Athletes pages and blogs and in their own words how they use a low carbohydrate approach to win races and break world records and train. For others it outlines some of their decisions for making the switch to the Low Carbohydrate approach.

 

Zach Bitter

Lots and Lots of saturated Fats

Gauging Recovery and strategeizing Pre Race Nutrition

How Zach Bitter Ran 100 Miles in Less Than 12 Hours

Sami Inkinen,

Becoming a Bonk Proof Athlete: Fat Chance!?

Mike Morton,

Mike Morton – Fuel

Calum Neff,

Changing Fuel Tanks

Nikki Kimball,

Marathon Des Sables 2015

Bevan Mckinnon

How To Win The Ironman On LCHF

Tim Reed

Tim Reed The Low Down On His Low Carb Diet

Tim Olsen,

Tim Olsen Nutrition

Tom McDonald Melbourne Demons

Jenny Capel,

Brief Summary of Reasons for Changing to a LCHF Strategy

Roxanne Woodhouse

Conventional Carbohydrate-centric approach wasn’t working

Jean Pommier

Vespa Testimonial

In closing I think Zach Bitter sums it up best.

“When I start reaching some pretty high (for ultrarunning) intensities (80%+ VO2 Max), I am still metabolizing way more fat than carbs. This is an important takeaway for me, especially as I strategize for longer races. An athlete cannot replace the amount of calories they are burning quickly enough to expect an outside fuel source to meet their race-day caloric demands. A person may be able to physically consume enough, but their body would simply not be able to process the fuel quickly enough to stay ahead.” Zach Bitter. At 84% VO2 Max Zach Bitter is still Metabolizing 76% Fat and 24% glycogen.

These guys are world beaters they are at the cutting edge of the Science, they have the most up to date data available and using it to their advantage. Understanding their numbers enables them to maximise what they need to do as a Fat Adapted Athlete to  Train Low, Race High and WIN.

For more information On LCHF and Performance – Low Carb High Fat – High Performance

Fats Vs Carbs – What do the Elites Know that we Don’t
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10 thoughts on “Fats Vs Carbs – What do the Elites Know that we Don’t

    • May 18, 2015 at 5:01 pm
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      Thankyou Andre it will be good to get out for a run. Glad you enjoyed the blog.

      Reply
  • May 19, 2015 at 7:25 am
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    David,

    Thanks for the mention and links in your blog. Still learning the ways of the fat adapted diet but already seeing the benefits- most recently ran over 64km in under 4:20 using a low carb build up and reduced (from normal race plan) carb fueling. The sustained energy is great but now having to tweak hydration/electrolyte balance after a new issue of cramping. Will blog more about it soon…

    Also great to see your posts on Mt. Buller, while I am a Canadian living in USA I have much respect for the Australian Alps having spent a year in boarding school at Timbertop, plenty of long hikes and over that range. While we ran lots of mountains and trails I wish I knew of ultra and sky running back then, will have to come back and experience it all again from that view point.

    Cheers,

    Cal Neff

    Reply
    • May 22, 2015 at 10:21 pm
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      Hi Calum great work on your 64km race. I got caught out in my first fat adapted race with cramping. One salt tablet every hour seems to have settled it for the time being that might change come the summer months though. The Australian Alps are amazing, you should look to come over for some of the sky-running races they have now started here. I look forward to following your progress and if you ever do make it down here be sure to let us know

      Regards

      David Grech

      Reply
  • June 18, 2015 at 1:39 am
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  • June 25, 2015 at 3:31 pm
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  • July 7, 2015 at 4:34 pm
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    Having read this I thought it was rather enlightening. I
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  • August 27, 2015 at 12:43 am
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    Thanks for finally writing about > Fats Vs Carbs –
    What do the Elites Know that we Don’t – David Grech < Loved it!

    Reply
  • September 14, 2015 at 10:56 am
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    Here is more emerging research which adds to what we have been saying for years about performance at higher intensities…this blog explains it easier than the actual study so I will post both http://linkis.com/bhDY8 and http://bmjopensem.bmj.com/content/1/1/e000047.full

    The take home is that for all these years the Lactic Acid Buffering pathway from Lactic Acid to Lactate has been masking the fatty acid oxidation at high intensities….this is another piece of the game-changing puzzle of fat-adaptation for athletic performance. Its tough when you are ahead of the science….

    Reply
  • Pingback: Fats Vs Carbs – What do the Elites Know that we Don’t - Adapt Your Life

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