Bluegrass Endurance: Is High Carb Your Only Option

I was recently reading this post on the difference in fueling for Gravel Vs Road. First off, I realize
it is a post on The Feed so in large is an ad for things they sell and in truth expect this as they are a business after all. But in reading the post I did have some thoughts as often happens when reading posts on fueling.

First, is there a difference in fueling between Gravel and Road - well when you get into the article it is actually Multi-Day Races? The post mostly talks about forms of fuel more than fueling in general as at the end of the day fueling is about supplying enough fuel for a given effort and duration and that does not change. When you take a particular fuel may change due to terrain or effort but still is about energy expenditure.

I did find it interesting that the one issue I find - regardless of ones view on what to fuel with - is that one of the differences is how the terrain can affect how you fuel. The article did talk about the need to carry your own fuel quite often. But, the issue is getting it in when the terrain may make that difficult. One reason things like bars are less ideal for gravel is it is just hard to open and consume them when the terrain makes it hard to eventuate your hands of the bars. So, often you need to eat when you can as opposed to when your timing says you need to eat.

Then comes the part where I get frustrated - and I know this comes from my overall view of this ultra high carb approach that is everywhere, and here - as there is no talk about alternate fuels but simply assumes, at least for the author, 100-120g of carbs but one has to ask is this the level for everyone. Sadly no mention of that, so if one was reading this and is sold on Carbs are King, since that is pretty much all one hears, they may take away they also need the same qty. I am not saying the author is saying this but the way the article is written there is no caveat to lead one to ask - What is MY Need? The problem is even if one asks that and searches online the varius websites that will give a number also only look at carbs as ones fuel and often the only questions asked is what time one wants to run or ride and then they just base fuel intake based on time. However fuel intake needs to take into account effort over time and if we are honest with ourselves for the vast majority of people that effort is not even close to that which the pros put out.

Based on all of this and how our bodies are designed to work if one basically relies solely, or largely, on carbs for fuel, or for that matter any one fuel, you are not using all the fuel sources you were designed to use and thus not metabolically flexible. The people who push the carb-centric view tend to ignore endogenous fat as a fuel by simply saying it is for easy efforts and then often using the old, and proven out dated, number of 0.5g/min at 50-70% of max heart-rate. What has been seen is athletes training to be fat adapted can exceed 2.0 g/min. What this higher number means is one can burn fat at higher levels than expected and thus reserving your carb stores for when they are truly required - instead of burning carbs, which the storage of is limited up front when the effort is lower. This is truly being metabolically flexible but to accomplish this one needs to get ones body metabolically healthy.

I and those of us that practice/utilize Optimized Fat Metabolism (OFM) are not against carbs and use them when required for a workout or race but due to being able to use multiple fuel source the carb needs are less. As mentioned before there is an effort at which carbs are the preferred fuel for the body and this stands for those of us that are fat adapted. All too often when one seeks out fat adaption the first thing that comes to mind is KETO. Well we do use KETO as a tool rather than a day in and day out eating plan. The goal in all of this is to regain our metabolic health to be able to use all the duel sources we have been designed to use.

Let me add here that along with the benefit of not necessarily using so many carbs by saving them when the effort allows. Again, when racing you may indeed need quote a few carbs but likley not the extraordinary amounts being proposed out there today. But, also when the conditions, such as heat, lead to not being able to consume as many calories your body still has a source of fuel it can turn to - endogenous fat. A key component of being fat adapted, and this carries over to even those with a carb focus, is taking in enough hydration which is more than just water but includes electrolytes. Many times when people think they are not fueled as they should be the truth is they are usually under hydrated.

So what does this all mean - well if you want to have more than one source of energy that you body can utilize efficiently OFM is for you. Not only that but in working to be fat adapted the first step is to deal with your metabolic health/capacity which gives you true metabolic flexibility and from this better health which really should be all our goal.

You Have Other Options

If you want more info on OFM you can check out the OFM/Vespa Website.

One of the tools we use is Vespa which is a peptide that works as a catalyst to help burn fat. You can find more info at the VespaPower website. See below for a link and code for a discount on Vespa.