Episode 352 of The Physical Performance Show is an Expert Edition featuring Dr Dan Plews sharing Low CHO diet: Right Fuel-Right Time Approach.
Dr Dan Plews is a World Acclaimed Scientist, Applied Exercise Physiologist and Long-Course Triathlon Coach, he recently coached the current 2022 Ironman World Champion Chelsea Sodaro to victory.
Scientifically, Dr Plews has over 30 peer reviewed publications to his name and has worked with more than 25 world and Olympic title winning athletes across a variety of sports.
I spent time with Dr Dan Plews in New Zealand at the Endure IQ Headquarters alongside his athlete Javier Gomez, and we discussed ‘How does a long course triathlete best optimise their fat oxidation whilst doing it safely to ensure daily energy requirements are met and what are the upsides to this approach?’. I watched Dan train in person, he lives and breathes this and the results speak for themselves.
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“Right fuel right time approach”
“The requirement of burning fat uses more oxygen than the requirement of burning carbohydrate”
“The determinant of success is the preservation of endogenous or internal carbohydrate stores”
“Lowering your carbohydrate intake for most people is a healthier way to live”
3 Key Things for successful Ironman Triathlon
1. Vo2 Max
2. Efficiency
3. Fat Oxidation
“When we consume carbohydrates during exercise, we're not stopping the depletion of muscle glycogen, we're restoring liver glycogen”
Top 3 Mistakes athletes make training to optimize fat oxidation
1. Chasing Ketogenisis
2. Restricting Protein
3. Not shifting the carbohydrates into training at the right time
“Next long endurance ride - try and manipulate your carbohydrate a little, try do it in a more glycogen depleted state” – Physical Challenge
Javier Gomez – World Triathlon Champion, Episode 315 of the Physical Performance Show
Chelsea Sodaro – 2022 Ironman World Champion
Jan Van Berkel - Swiss Ironman Record Holder
Matt Kerr - 2021 Overall Age Group Ironman World Champion
Prof. Tim Noakes - South African Scientist and Author
Dr Peter Brukner OAM – Prof Sports Medicine, Author, Founder SugarByHalf, Episode 126 of the Physical Performance Show
Instagram: @theplews
Twitter: @theplews1
Website: Plews and Prof
Website: EndureIQ
Instagram: @endure_iq
Twitter: @EndureIq
Facebook: @EndureIQ
YouTube: EndureIQ
Podcasts:
Episode 213 of The Physical Performance Show - Heat Training & Acclimation for the Endurance Athlete
Episode 256 of The Physical Performance Show - ‘High Intensity Interval Training (HIIT) for Endurance Athletes’
Episode 318 of The Physical Performance Show - 'Applied Exercise Physiologist, Endure IQ Founder. HRV Guided Endurance Training'
Online Course: LDT 101
00:00 Start
04:55 Physiology around fuelling and different substrates that fuel training and performance
27:30 Dan’s view on carbohydrates while exercising
42:33 S Fuels background and Dan’s involvement
48:43 Top 3 Mistakes athletes make training to optimize fat oxidation
53:00 Salt/Sodium ingestion
55:45 Listener Q&A Session
1;0:42 Dan’s view on using continuous glucose monitoring devices like Super Sapiens device
1:12:05 Physical Challenge
1:16:26 Finish
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For questions and comments about this Episode Send to the Show Host @Brad_Beer (Twitter) or @brad_beer(Instagram)
