Mainstream Medicine Is Reversing Previous Dietary Dogmas. Sports Nutrition Lags Behind.
Diabetes doctors are now advising low carb diets. Cardiologists are now recommending eggs and cheese for their patients with heart problems. So in 2017, mainstream medicine has a taken a giant step away from dietary dogma towards science-backed advice. This is thrilling. Sports nutrition, however, still espouses that sugar is the best fuel for athletes, that low carb diets deplete glycogen stores, and that polyunsaturated fats are the healthy kind of fat.
This presentation, hosted by CEPA and the American College of Sports Medicine, will provide evidence suggesting all three of those ideas are based on an incomplete understanding of human physiology, and it highlight two ways that the high carb, high PUFA diet recommended by most sports nutritionists today is likely to dramatically impair sports performance.
The Clinical Exercise Physiology Association presents: Effects of Elevated Sugar and PUFA Intake on Exercise Performance: Time to Revisit Nutrition Guidelines? If you are a health professional and would like to get continuing education credits, check with CEPA (Clinical Exercise Physiology Association), a branch of the American College of Sports Medicine) which will be posting it officially for credit sometime in 2017, they hope.
Effects of Elevated Sugar and Polyunsaturated Fat (PUFA) Intake on Exercise Performance
Time to Revisit Nutrition Guidelines?
Key Points, what timepoint to find them, brief descriptions.
- Americans Were Healthier Before We Started Eating Processed Foods (At 4:00)
- Rates of pretty much every disease have 2-3x d in the past 40-50 years suggesting whatever we’re doing now is not working for us as well as whatever we were doing before.
- Americans Changed Our Diets After We Were Told To Avoid Saturated Fat (At 7:15)
- There was never any evidence saturated fat is bad for us, and when we cut that out, we added junk food in
- (Since I put this together, an influential mainstream cardiologist has made similar statements)
- Today’s Diet is Composed of ~80% Refined Carbohydrate and Polyunsaturated Fats from Vegetable Oils (At 26:50)
- Sports Nutrition guidelines tell athletes to eat the same macro ratio as the disease-inducing SAD.
- Athletes following these guidelines don’t get much saturated fat unless its coming from hydrogenated vegetable oils (check your peanut butter).
- High Carb Diets (esp. refined) Can Force Athletes to Burn More Glycogen than Low Carb (At 30:30)
- High carb diets promote 5-10x more insulin release than low carb.
- Even tiny amounts of insulin significantly block fat burn.
- Why high carb diets make you “hangry” 2-4 hours after your last meal.
- How high carb promotes insulin resistance.
- Insulin Promotes “Catecholamine Resistance,” Glycogen Depletion, and Protein-Wastage in Athletes (At 37:40)
- Why high carb athletes have to release more catecholamine (i.e. adrenaline, noradrenaline, dopamine) to get the same degree of fat burn.
- How this makes high carb athletes glycogen dependent.
- How glycogen dependence can cause protein wastage.
- High carb athletes are catecholamine resistant. (At 50:00)
- This is from Volek and Phinney’s FASTER study, but all steady state sub maximal exercise tests demonstrate the same indications of insulin-induced catecholamine resistance.
- Polyunsaturated fats (PUFAs) (esp. refined) Can Impair Mitochondrial Function (At 54:30)
- PUFA promote mitochondrial proton leaks.
- PUFA block ATP production.
- PUFA can kill mitochondria at high enough concentration.
- Body fat is the best fuel for aerobic activity (At 1:01:20)
- Abundant evidence from all of nature suggest this is the case for other animals.
- When Sports Nutritionists suggest that glycogen is the best fuel for aerobic activity in humans, this goes against what appears to be true in the rest of the animal kingdom.
- Theirs is an extraordinary claim requiring an extraordinary burden of evidence to support, a burden which they have so far failed to meet.
- Conflicts of interest have slowed progress in the field nutrition. (At 1:04:30)
- The field of Sports Nutrition is the MOST conflicted of all.
- (Thank you for that, GSSI.)
KEY DEFINITIONS, and when they’re made
- Fat versus oil (At 19:10)
- Complex versus simple carbohydrate (At 25:00)
- Aerobic versus anaerobic exercise (At 38:40)
If you have a comment, correction, question or suggestion about this presentation please do not email me directly. Please post your question as a comment below so everyone can benefit from the discussion about your insights! (NOTE: Comments Temporarily Disabled, they will be back on or before Feb 20, sorry!)
If you would like permission to show this presentation to your sports organization, please complete the form below: