Show Notes
What’s the most efficient way to fuel human performance during endurance sports? Australian Louise Burke is one of the best-known sports nutritionists on the planet, known for her Supernova race-walking studies that showed that keto- and low carb, high fat diets don’t fuel endurance athletes as well as carbohydrate-burning approaches. She also practices what she researches, holding the women’s Australian marathon record in her age group—the age group, she jokes, of “never you mind.” In this episode Dr. Burke walks Stu and Marty through her research that found carb-based approaches to fueling yield about 5% more of the muscle cell’s energy currency, ATP, compared to fat-burning approaches, with carb-burning also yielding 7-8% better performance. She also: —discusses her own approach to fuelling endurance events —provides tips on carbohydrate periodization —answers a listener question about carb-loading —shows that carbs during a race are good for the brain
GUEST BIO Professor Louise Burke OAM, PhD, APD is a sports dietitian with 45 years of experience in the education and counselling of elite athletes. She worked at the Australian Institute of Sport for thirty years, rising to Chief of Nutrition Strategy. She has attended 6 Summer Olympic Games with the Australian Olympic Team. She was awarded a Medal of the Order of Australia in 2009. Louise is the Chair in Sports Nutrition at Australian Catholic University .
SOCIALS X: @LouiseMBurke IG: https://www.instagram.com/louiseburke4 Send us ideas for future episodes, comments and listener questions at [email protected] Exercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial, go to: everme.ai/exercisescience Thanks also to our sponsor BiaFit, your all-in-one fitness platform. Enter the promotional code HARDFACTS at checkout for a 10% discount: https://getbiafit.com/ Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com.
EPISODE LINKS Re-examining high-fat diets for sports performance: Did we call the "nail in the coffin" too soon? Low carbohydrate, high fat diet impairs exercise economy. J Physiol. 2017 Organization of dietary control for nutrition-training intervention. Int J Sport Nutr Exerc Metab. 2018 Crisis of confidence averted. PLoS One. 2020 Swimmer Eva Buzo’s trans-Adriatic swim chronicled here and in Balkan Insight.
SHOW LINKS Follow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too! Marty is on Instagram. He’s also on X! Exercise Science is produced by Ghost Bureau.
DISCUSSION POINTS 00:00 Cold open 02:33 Louise Burke intro 03:45 Field Origins 04:55 Glycogen Supercompensation 06:53 Carbohydrate Periodization 09:02 High-Fat Diets 11:56 Carbohydrate Downregulation 13:49 Keto Diet Hype 17:02 Supernova Program 21:18 Study Results 24:12 Carb vs. Keto 26:45 Recreational Application 30:37 Burke Uses Keto 32:06 LQ: Race Fueling
DISCLAIMER The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show. Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.
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