Jul 8, 2018
Without question, one of the most important adaptations for improving endurance performance is to increase the mass of mitochondrial proteins. This allows for the closer matching between energy demands and energy production. This adaptation is accompanied by increases in capillary density, energy transport proteins and an increase in enzymes in the key pathways for aerobic metabolism. In a concert fashion, this allows for the muscle to work at the same absolute intensity, but requires less oxygen uptake, impinging less on cellular maintenance and as a result, taking further strides towards that ultimate goal of endurance training, which is; getting sustainably faster.
Since the dawn of the current 'Molecular Age of Exercise Physiology', it’s been found that the glycogen granule operates beyond its conventional role of branched energy. It is, in fact, a key regulator of cell signaling and gene expressions that transform the muscle towards greater efficiency of energy-use during aerobic metabolism.
To date, results have shown repeatedly, that phases of reduced carbohydrate availability can increase skeletal muscle markers of training adaptation; such as mitochondrial enzyme activity and its content and whole body and intramuscular fat oxidation. At present, roughly 40% of studies implementing this strategy have shown improvements in performance.
In this episode, I’ll be sharing with the listener the main models used for training with low carbohydrate availability and practical considerations to ensure you use this tool effectively. Finally, I’ll be touching on the recent ‘glycogen threshold’ hypothesis.
This episode is teeming with useful information.
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Until next time, stay curious, think critically and never-stop learning.