Carbohydrate availability and exercise training adaptation: Too much of a good thing?

Bartlett, Jonathan D.; Hawley, John A.; Morton, James P.

doi:10.1080/17461391.2014.920926

Cited by 230Muscle metabolism and nutritionSports Performance and TrainingCardiovascular and exercise physiology

Carbohydrate availability and exercise training adaptation: Too much of a good thing?

Bartlett, Jonathan D., Hawley, John A., Morton, James P.·2015·European Journal of Sport Science

DOI 10.1080/17461391.2014.920926

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Abstract

Traditional nutritional approaches to endurance training have typically promoted high carbohydrate (CHO) availability before, during and after training sessions to ensure adequate muscle substrate to meet the demands of high daily training intensities and volumes. However, during the past decade, data from our laboratories and others have demonstrated that deliberately training in conditions of reduced CHO availability can promote training-induced adaptations of human skeletal muscle (i.e. increased maximal mitochondrial enzyme activities and/or mitochondrial content, increased rates of lipid oxidation and, in some instances, improved exercise capacity). Such data have led to the concept of 'training low, but competing high' whereby selected training sessions are completed in conditions of reduced CHO availability (so as to promote training adaptation), but CHO reserves are restored immediately prior to an important competition. The augmented training response observed with training-low strategies is likely regulated by enhanced activation of key cell signalling kinases (e.g. AMPK, p38MAPK), transcription factors (e.g. p53, PPARδ) and transcriptional co-activators (e.g. PGC-1α), such that a co-ordinated up-regulation of both the nuclear and mitochondrial genomes occurs. Although the optimal practical strategies to train low are not currently known, consuming additional caffeine, protein, and practising CHO mouth-rinsing before and/or during training may help to rescue the reduced training intensities that typically occur when 'training low', in addition to preventing protein breakdown and maintaining optimal immune function. Finally, athletes should practise 'train-low' workouts in conjunction with sessions undertaken with normal or high CHO availability so that their capacity to oxidise CHO is not blunted on race day.

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Deliberate exercise with low glycogen stores can induce a greater skeletal muscle adaptive response.
“there is a deliberate decision to undertake exercise with low glycogen stores to induce a greater skeletal muscle adaptive response (6)”
From Postexercise muscle glycogen resynthesis in humans. (2017) · cites this paper as [6]
Traditional sports nutrition has approached fueling for endurance training with the promotion of adequate or high CHO intake to promote sufficient CHO availability.
“Traditional sports nutrition has approached fueling for endurance training with the promotion of adequate or high CHO intake to promote sufficient CHO availability [62].”
From Considerations of Low Carbohydrate Availability (LCA) to Relative Energy Deficiency in Sport (RED-S) in Female Endurance Athletes: A Narrative Review (2023) · cites this paper as [62]
Low carbohydrate or ketogenic diets have become more popular over the past decade.
“However, over the past decade, low carbohydrate or ketogenic diets have become more popular [62].”
From Considerations of Low Carbohydrate Availability (LCA) to Relative Energy Deficiency in Sport (RED-S) in Female Endurance Athletes: A Narrative Review (2023) · cites this paper as [62]
During periods in which CHO availability was strategically reduced ('training low') there was an increase of molecular markers related to endurance training-induced adaptation.
“Several studies demonstrated that during periods in which CHO availability was strategically reduced (known as “training low”) there was an increase of molecular markers related to endurance training-induced adaptation [31,32].”
From Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations (2019) · cites this paper as [31]
Lowering carbohydrate availability can promote specific adaptations in the muscle.
“There is also evidence that lowering carbohydrate availability can promote specific adaptations in the muscle.”
From Periodized Nutrition for Athletes (2017) · cites this paper as [6]

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Nutritional Manipulation of Exercise Induced Skeletal Muscle Cell Signalling: Implications for Acute Training Adaptations
Impey, S. G. (2017) · Liverpool John Moores University · doi:10.24377/ljmu.t.00007320

Authors: Bartlett, J. D., Hawley, J. A., & Morton, J. P.
Affiliations: Liverpool John Moores University (GB)
Corresponding author: Morton, James P.
ORCID: Bartlett, Jonathan D.
Hawley, John A.
Morton, James P.
Venue: European Journal of Sport Science
Publisher: Wiley
Published: 2014-06-19
Volume: 15
Issue: 1
Pages: 3-12
ISSN: 1536-7290 (ISSN-L)
1746-1391
DOI: 10.1080/17461391.2014.920926
OpenAlex: W2002709664
Cited by: 230
References: 48
Citations by year: 2026: 12 · 2025: 13 · 2024: 14 · 2023: 8 · 2022: 18 · 2021: 12 · 2020: 22 · 2019: 28 · 2018: 39 · 2017: 19 · 2016: 25 · 2015: 17 · 2014: 1 · 2012: 1
FWCI: 10.29
Type: journal article
Language: en
Open access: closed
Licence: onlinelibrary.wiley.com/termsAndConditions#vor (vor)
Locations: European Journal of Sport Science (publishedVersion)
PubMed (publishedVersion)
Victoria University Research Repository (Victoria University) (submittedVersion)
Research Bank (Australian Catholic University) (submittedVersion)
Funders: GlaxoSmithKline
Australian Institute of Sport
Topics: Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
Keywords: carbohydrate availability, endurance training adaptation, skeletal muscle, mitochondrial biogenesis, lipid oxidation, caffeine, protein intake, AMPK, PGC-1α, PPARδ, p53, exercise capacity, carbohydrate oxidation, immune function, protein degradation
MeSH terms: Adaptation, Physiological, Dietary Carbohydrates, Energy Metabolism, Humans, Exercise, Muscle, Skeletal, Athletes, Sports Nutritional Physiological Phenomena

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Carbohydrate availability and exercise training adaptation: Too much of a good thing?

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