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E81 Get the "skinny" on Fat Adaption: Part Two: Matt and Billy's Picks for Periodized Nutrition

In Part Two of the fat adaption series, Matt and Billy get into the specifics of the how and why behind fat adaption for the endurance athlete.
6:00 Billy's reasoning about fat adaption and nutritional strategies
9:42 26.2 miles for a birthday run! How to pick your distance and the nutrition required for each task
12:56 Pallete fatigue: whole foods vs. gels, liquid carbohydrates, etc.
14:48 Evolution, science in training, nutrition periodization: fat loading and super compenstation of fat stores. Training effect vs. nutrition effect
24:10 Pyramid: adhere to nutrition, total macros, diversity in food groups, meal timing to avoid GI issues
25:46 Case stuy of Matt: evolution of his nutrition and training
33:43 Endurance is innate! Find what works for you. Is this sustainable long term?
40:20 Fat utilization training vs. carb use in training for endurance
44:10 Higher intensity could be hampered by fat utilization or fat reliance
48:20 When to use carbs, when to use fats depending on goals or training that day
52:36 Billy's picks for an endurace training day: pre, during and post training
58:18 Matt's picks for an endurance training day: pre, during and post training
65:00 Mental callousing in training
72:13 Conclusion: Be aware of potential drawbacks of fat utilization/fat reliance. Weigh the risks vs. rewards and find your why!

References
1.Burke LM, Kiens B. “Fat adaptation” for athletic performance: the nail in the coffin? 2006;100:7-8.
2.Burke LM, Ross ML, Garvican-Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. 2017;595:2785-807.
3.Gejl KD, Thams LB, Hansen M, et al. No Superior Adaptations to Carbohydrate Periodization in Elite Endurance Athletes. Medicine and science in sports and exercise 2017;49:2486-97.
4.Havemann L, West SJ, Goedecke JH, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance. 2006;100:194-202.
5.Johnson NA, Stannard SR, Rowlands DS, et al. Effect of short-term starvation versus high-fat diet on intramyocellular triglyceride accumulation and insulin resistance in physically fit men. Experimental physiology 2006;91:693-703.
6.Paoli A, Marcolin G, Zonin F, et al. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. 2011;21:48-54.
7.Roepstorff C, Vistisen B, Kiens B. Intramuscular triacylglycerol in energy metabolism during exercise in humans. Exercise and sport sciences reviews 2005;33:182-8.
8.Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR. Modern nutrition in health and disease: Eleventh edition2012.
9.Shaw CS, Clark J, Wagenmakers AJ. The effect of exercise and nutrition on intramuscular fat metabolism and insulin sensitivity. Annual review of nutrition 2010;30:13-34.
10.Stellingwerff T, Spriet LL, Watt MJ, et al. Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration. 2006;290:E380-E8.

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