RD Stephanie Small

from Endurance Innovation · host Michael Liberzon

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.0:45 meet Stephanie Small5:15 Stephanie’s post on interpreting scientific literature 7:00 Stephanie’s work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exerciseCHO oxidation not affected by low CHO dietCHO oxidation is impaired in energy deficient individuals11:30 what about training the digestive system to maximize tolerance of CHO during exercise? 13:15 train low / race highReported benefitsImpact on performanceTrain low is not for recreational athletesRPE is higher for ‘train low’ cohort 21:30 effect of carb intake on high intensity workouts25:30 gut training strategies for those who want to try train low27:30 the value of whole foods for ultra endurance events29:45 balancing training performance and fat loss32:30 timelines for sustainable fat loss36:00 hide the weight data?Learn more about Stephanie at her website and follow her on Instagram.

What this episode covers

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 0:45 meet Stephanie Small * 5:15 Stephanie's post on interpreting scientific literature [https://www.instagram.com/p/CZecGP1LG_i/] * 7:00 Stephanie's work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exercise [https://academic.oup.com/advances/advance-article/doi/10.1093/advances/nmab124/6426175?login=false] * CHO oxidation not affected by low CHO diet * CHO oxidation is impaired in energy deficient individuals * 11:30 what about training the digestive system to maximize tolerance of CHO during exercise? * 13:15 train low / race high * Reported benefits * Impact on performance * Train low is not for recreational athletes * RPE is higher for 'train low' cohort * 21:30 effect of carb intake on high intensity workouts * 25:30 gut training strategies for those who want to try train low * 27:30 the value of whole foods for ultra endurance events * 29:45 balancing training performance and fat loss * 32:30 timelines for sustainable fat loss * 36:00 hide the weight data? Learn more about Stephanie at her website [https://stephaniesmallcoaching.com/]and follow her on Instagram [https://www.instagram.com/stephaniesmall.rd/].

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RD Stephanie Small

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