Dr. Phil Maffetone: Why Refined Carbs and Sugars Are Harmful to Athletes, Dispelling More Nutrition Myths, And the New 'Sleep Low' Study

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Skora-logo-600px-trans.png"]This episode is brought to you by SKORA Running, crafting running shoes that incorporate what nature intended with what the best technology can enhance. Find out more, use their "shoe finder" and shop now at SKORA.[/sponsor] On this show with Dr. Phil Maffetone, we discuss the top reasons why refined carbs and sugars are so bad for athletes. You often hear how refined carbs and sugar are bad for non-athletes, sedentary populations and in clinical cases (chronic disease, obesity, diabetes, etc), but what about hard-training athletes? We're taught that endurance athletes need carbs and sugar to fuel, but is this really the case? Or are these "junk" foods just as dangerous for active populations and endurance athletes. Clarifying common questions: 1. If athletes are usually more insulin sensitive shouldn't carbs be ok?2. Do carbs still have a detrimental effect when used during training or racing? Or is it ok because they go straight to working muscle? What does the science say?3. If refined carbs and sugars are bad, but "no carb" or "very low carb" diets are also risky, what kind of carbs and how many per day are good for athletes?4. What constitutes a bad vs. good carb? Top reasons to avoid "bad" carbs: Anti-nutrients - blocks nutrient absorption Inflammation Insulin issues It's junk - no nutritional value, empty calories, often fortified with synthetic vitamins and minerals Body composition Gluten - intolerance even in absence of celiac disease Gut issues Leptin & Insulin issues Energy fluctuations - blood sugar spikes, drops, vicious cycle. Take Action: What to eat before a workout, some "acceptable" ideas including safe carbs. Find your carb grams per day 'Sleep Low' Study Finally, we discuss a recent article in the NY Times and the research study being highlighted: For Serious Training Hold The Carbs At Dinnertime Enhanced Endurance Performance by Periodization of Carbohydrate Intake: "Sleep Low" Strategy