Eating for Endurance with Paul Laursen

Paul Laursen (PhD) returns for round two. In our previous episode, Paul and Boomer discussed HIIT training in detail. This episode is focused on endurance nutrition. Are high fat diets right for endurance? Or do you need to carb load? 

Who is Paul Laursen?

Dr. Paul Laursen resides at the nexus between exercise performance research, theory, and application. He is an Adjunct Professor of Exercise Physiology at AUT University in New Zealand where he leads research into low carb diet and its performance applications. Dr. Laursen has published over 130 peer-reviewed papers and is a co-founder of HIIT Science, which serves to teach The Science and Application of High-Intensity Interval Training (see book and online course). He coaches a select number of elite triathletes, including Kyle Buckingham, and is the inventor of Floe Bottle, which enables ice slushy delivery for hot racing conditions.

Highlights

[3:55] The ideal diet for athletes

[6:06] The value of reflection on personalization

[11:23] Using a CGM to identify your optimal diet

[16:47] Paul's work with Phil Maffetone

[21:57] The role of the HPA axis in your training

[24:53] Are carbs necessary for endurance racing?

[26:02] Rinsing your mouth with Glucose while running

[30:50] The massively fat adapted athlete

[33:01] Fat oxidation and performance in HIIT training

[37:39] Prescribing diets for training

[38:38] Ketogenic diets in a marathon

[45:05] Metrics to track for endurance training

[46:02] Ketone esters in training

Resources

Rethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runners

Overfat Adults and Children in Developed Countries: The Public Health Importance of Identifying Excess Body Fat

Decision-Making in Health and Fitness.

The effect of 1,3-butanediol and carbohydrate supplementation on running performance.

Athletes: Fit but Unhealthy?

Training Peaks

Dexcom - Continuous Glucose Measurement 

Freestyle Libre

Sponsor

What brands of blue light blockers do we recommend? BluBlox is definitely a go to. The CEO Andy Mant on the show before where we got into a really deep dive on blue light. If you get any amount of blue light in your glasses, no matter if it’s 3%, 10%, it disrupts melatonin production. So Andy has created blue light blockers that hold up to the highest standards. And in fact, you can see he’s tested it versus other brands and that they always come out on top.

Quality matters