Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 54

High levels of performance in conventional endurance training require carbohydrate intake. Energy production, nervous system demands, and recovery for endurance training is best addressed through carbohydrate consumption. For performance and recovery, minimum carbohydrate intake recommendation is around 1.5 g per pound of bodyweight per day. In most cases, 1.5 g per pound per day is only appropriate for light- or low-volume days. This means that low-carb diets are relative non-starters for endurance sports.

Because of the numerous benefits of carbs to endurance training, the lack of downsides of maximal consumption, and the ineffectual result of increasing fat intake past minimum levels, endurance trainers will likely see optimal results by maxing out their carb intake within the CCH. That being said, anything past about 3.0 g of carbs per pound of bodyweight per day is not likely to have any additional benefit for most training days. Targeting that value and eating the remaining calories in extra fat and protein is a good approach for an endurance athlete. On days when training volumes are extremely high, a temporary increase can be beneficial. For example, a cyclist doing a 12-hour bike ride or an ultrarunner doing a 50-mile race might benefit from 5.0 g or more per pound of bodyweight per day on those days. Because calorie consumption will be so high on days with such extensive output, increasing carbs this much is unlikely to even violate CCH constraints for an isocaloric diet and will allow for better performance and recovery.