How to Train with Low CHO Availability

Many athletes unwittingly train with low-carbohydrate availability; here’s how to use it to advantage

Megan Kuikman

Carbohydrate stored in muscle and liver is an important fuel source for running, but these stores are limited and can easily become depleted during exercise. Sport nutrition advice is generally focused on preventing the depletion of these stores to improve endurance and delay the onset of fatigue; when runners are not aware of (or ignore) this advice and run in a depleted state, this is known as low carbohydrate availability. However, there may be times when low CHO availability is desirable. Muscle adaptations (such as increased mitochondria and blood supply), accumulate over a training cycle and contribute to improved fitness, and low carbohydrate availability enhances these specific adaptations. While performance may be compromised for that session, the enhanced adaptive response in muscle may lead to improved performance on race day. Runners can…

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Canadian Running (Digital) - 1 Issue, January/February 2024

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