Carbo Load to Endurance to Fat Window
#1
The Left Coast, USA
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Carbo Load to Endurance to Fat Window
I am wondering if anyone has a scientific take on this question:
So you carbo load the day before a long run or century, saturating liver and muscles with glycogen, but plans change and you end up stationary. I guess if you don't burn it this storage it turns to fat. What's the window to have an efficient energy transfer, when do you do more 'damage' than good. Maybe I am asking when the fat add window opens....
Perhaps this is has been part of the ongoing carbo-controversy, but wonder what the current thinking is.?
So you carbo load the day before a long run or century, saturating liver and muscles with glycogen, but plans change and you end up stationary. I guess if you don't burn it this storage it turns to fat. What's the window to have an efficient energy transfer, when do you do more 'damage' than good. Maybe I am asking when the fat add window opens....
Perhaps this is has been part of the ongoing carbo-controversy, but wonder what the current thinking is.?
#2
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There's this:
Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. - PubMed - NCBI
which used to be available online as a PDF. Too bad the bean counters took it behind a paywall.
Basically it says that you have to overeat a huge amount of carbs before any/much of it is converted to fat, known as de novo lipogenesis. The reason being that dnl is metabolically very expensive of energy. OTOH converting fat to bodyfat requires almost no energy and happens quite readily. Hence one doesn't want to consume fat along with large quantities of carbs, such as when reloading glycogen because the excess fat gets deposited as bodyfat while very little excess carbs winds up there. So the worst thing you can eat is bread and cheese for instance, but bread and jam is fine. Hence the horror of a McDonalds meal of burger, fries, and soft drink.
Anyway, the shorter answer is no, it won't turn to fat. It's what you overeat that turns to fat, especially eaten fat.
Anyway, I'd just reduce my portion sizes to basal metabolism size and not worry about it. It's good to have your glycogen loaded. Now do something with it.
Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. - PubMed - NCBI
which used to be available online as a PDF. Too bad the bean counters took it behind a paywall.
Basically it says that you have to overeat a huge amount of carbs before any/much of it is converted to fat, known as de novo lipogenesis. The reason being that dnl is metabolically very expensive of energy. OTOH converting fat to bodyfat requires almost no energy and happens quite readily. Hence one doesn't want to consume fat along with large quantities of carbs, such as when reloading glycogen because the excess fat gets deposited as bodyfat while very little excess carbs winds up there. So the worst thing you can eat is bread and cheese for instance, but bread and jam is fine. Hence the horror of a McDonalds meal of burger, fries, and soft drink.
Anyway, the shorter answer is no, it won't turn to fat. It's what you overeat that turns to fat, especially eaten fat.
Anyway, I'd just reduce my portion sizes to basal metabolism size and not worry about it. It's good to have your glycogen loaded. Now do something with it.
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#3
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#4
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How many carb calories may be individual and depend on current stores and metabolism. For me, I'd guess it's maybe half that. Yes, I think the idea is to avoid fat if you're intent on replenishing glycogen. Other than that, it's the usual CI/CO.
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Protein seems to go very well with either high-carb or high-fat.
high-fat and high-carb......not a good combo
high-fat, low-carb, high-protein......good combo
high-carb, high-protein and lower fat.....good combo
Fat and carbs are both fuels. If you stuff your body with large amounts of both, your body will use the carbs and store the fats. If you want to use fat as your primary source of fuel then you need to keep your carb intake lower.
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