EUGENIZATION.

Scott posted a great blog about Intermittent Fasting and carb loading - check it out.

What’s most instructive about Scott’s post is the notion of a “controlled-carbohydrate” diet for athletes (particularly those involved in high-effort activities) vs. a traditional ketogenic diet.

(Now, I (being a geek of sorts) enjoy labeling and compartmentalizing things, so realize that none of the following bullet points are going to be on the exam and that you may skip down to the rest of the discourse )

• A controlled-carbohydrate diet involves curtailing carbohydrate intake except for “refuel meals” immediately following exercise bouts. Carb intake on this kind of diet tends to be under 120 grams of carbs daily.
• A Paleo-style diet involves not eating foods that Paleolithic Man didn’t eat. Nothing processed; no dairy; no sweeteners (except honey); no grains; limited starches. By its very nature, it tends to be a low/controlled carb diet, since very few pure carbohydrate foods (save leafy vegetables and seasonally available fruit) can be eaten without in their natural state (i.e., without processing).
• A low-carb (or ketogenic) diet is one where carb intake is under 60 grams daily.

Scott, a recreational athlete himself, reveals that he ingests roughly 100-120g of carbs a day to help fuel his workouts. This is interesting and parallels my own experience (namely, “needing” to eat more carbs to recover properly from jiujitsu). However, Scott’s thoughts on “carbing up” by eating “real foods” like sweet potatoes, squashes, and fruit as opposed to grains is valuable (and a concept explored in Paleo Diet for Athletes, where athletes are encouraged to copiously refuel glycogen stores in the meals immediately following exercise bouts).

This selection from the blog post sums it up nicely:

“My version of a carb load entails adding in a sweet potato after one of my more grueling workouts, but beyond that, I figure that my normal carbohydrate intake* will refill my muscles before the next rough workout.”

*my note: Scott’s normal carbohydrate intake involves a lot of green stuff. Here’s a pic of one of his typical meals.

Bottom line: Lay off the pasta before race day. Eat real food (and some fat) instead.