Carbohydrate intake in racing - a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 18 January 2021

⏱️ 66 minutes

🔗️ Recording | iTunes | RSS

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Summary

Aitor Viribay Morales is a performance nutritionist at Astana Proteam (a World Tour cycling team) with a background in science and academia. In this interview we discuss his research findings and practical experience with ingesting really high amounts of carbohydrate (up to 120 g/h) in races, and the effects such high-carb strategies can have. IN THIS EPISODE YOU'LL LEARN ABOUT: -Aitor's studies in mountain marathon runners on high-carbohydrate (up to 120 g/h) intake during racing and its effects -Performance effects, recovery effects, and muscle damage effects of high-carbohydrate intake in races -Is there not an absorption rate limit of 90 g/h as we have been told? -How to train the gut to absorb 120 g/h of carbohydrate -How do the potential benefits of high-carbohydrate intake in racing relate to training? -Metabolic flexibility, and the height and width of the fat oxidation curve -Practical takeaways SHOWNOTES: https://scientifictriathlon.com/tts269/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: Glut4Science website, Twitter and Instagram Aitor's profile on Twitter and Research Gate All Nutrition-related episodes on That Triathlon Show Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners - Viribay et al. 2020 Effects of 120 vs. 60 and 90 g/h Carbohydrate Intake during a Trail Marathon on Neuromuscular Function and High Intensity Run Capacity Recovery - Otegui et al. 2020 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	The Traathlon Show, 269.
0:05.0	Hey, hey, what's up, everybody, and welcome back to another episode of That Traathlon Show, the podcast presented by Scientific Traathlon.com.
0:27.2	I'm our host Michael, and on today's episode, I interview Aytore, Vidy by Morales.
0:31.9	Aytore is a performance nutritionist at the Astana Pro Team, which is a world tour level cycling team, with a background in science
0:40.2	and academia. In this interview, we discuss in particular a study that he conducted in a mountain
0:46.9	marathon runners and their intake of carbohydrate during a racing scenario, where they went really
0:53.8	high, up to 120 grams for
0:55.4	carbohydrate per hour and investigated the effects that that kind of strategy might have.
1:01.4	But before we dive into that interview, big thanks to our sponsors, precision hydration
1:06.6	that you can find on precision hydration.com.
1:09.5	As we are in the middle of winter training here in the northern hemisphere at least,
1:13.7	and at least in Portugal we are having a bit of a cold shock right now.
1:18.2	A lot of us are probably stuck on indoor trainers and doing a lot of indoor training,
1:22.5	which typically means a lot of sweating more so than normal.
1:26.3	And it's important to be aware of the fact that when
1:29.3	we sweat we lose sodium through that sweat and depending on how much your sodium concentration
1:35.4	level is in your sweat you might be losing a really large quantity and need to replace that
1:41.3	to maintain performance in your workouts and not run the risk of suffering
1:45.4	from things like cramps and nausea and so on. And the longer your training, the more intense
1:50.7	the training becomes and so on, the more important and crucial this becomes. Also, if you
1:55.9	are somebody training at a higher volume and you need to recover for a second workout in the same
1:59.9	day, then that also applies.
	...

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