Ryan Sederquist

Trumpet, running, Christ-follower, bad tweeter

[Ryan Sederquist @RyanSEEED]

https://t.co/fFVsFgdhCI

[Ryan Sederquist @RyanSEEED]

@ProfTimNoakes @glauncel ..it's more efficient. It might only be a small % gain, but at the elite level it's worth it. @Scienceofsport

It's interesting that you suggest there might be a central brain mechanism, not a metabolic one, explaining why HC improves performance.

[Ryan Sederquist @RyanSEEED]

@ProfTimNoakes @glauncel ...turning CHO into ATP is more oxygen-efficient than turning fat into ATP.

So, even though a high carb approach is going to reduce fat oxidation (and, as research shows, do the opposite of preserving muscle glycogen), they don't care.

They want to burn straight CHO because..

[Ryan Sederquist @RyanSEEED]

@ProfTimNoakes @glauncel "But the small glucose pool needs only 10-20g/hr to keep it full. Taking more simply reduces fat oxidation to allow increased carbohydrate oxidation."

If I'm understanding what @Scienceofsport says regarding why elite marathoners shoot for 120g/hr plus, the logic is ...

[Ryan Sederquist @RyanSEEED]

@Scienceofsport ...in some ways, I almost feel like his performance (unless doped) is even more amazing now!

[Ryan Sederquist @RyanSEEED]

@Scienceofsport Curious how you view Kimetto in light of today's tech/nutrition advancements.

He ran 2:02:57 in 8.7 oz non-super shoes on likely 60g/hr (if he was following the recommendations highlighted Burke's study in 2019....of course, there's no evidence of his exact nutrition)...

[Ryan Sederquist @RyanSEEED]

@stevemagness It is crazy, but here's another interesting anecdote:
Kimetto ran 2:02:57 in 2014 in an 8.7 oz. non super shoe ingesting probably between 60-65g/hr, if he was following the nutritional recommendations at the time.

[Ryan Sederquist @RyanSEEED]

@ProfTimNoakes @BrundoCoban Yeah I mean I've just always assumed that even if an athlete was the best fat-adapted athlete ever, they would still need CHO because without them, they can't access the fat so to speak...(hence the question, do you think 'fats burn in the flame of CHO' is true?

[Ryan Sederquist @RyanSEEED]

@Scienceofsport True. Yeah, it would be fascinating to have some of the old greats reveal their in race nutrition. I will say, given the relative lack of aid stations back then, (and no dense, 50g gels), smashing even 60 would have been really hard! It was probably his target though.

[Ryan Sederquist @RyanSEEED]

@Scienceofsport again, I'm not advocating for no carbs. A 2:06 is definitely possible — especially in the super-shoe era — without going above 120g/hr. Heck, Salazar set the WR at 2:08:13 in 1981...the first gel was invented six years later..so he probably wasn't doing 120g/hr right?

[Ryan Sederquist @RyanSEEED]

@AKoutnik @DominicDAgosti2 @sweatscience @Brady_H @JoseAntonioPhD @nicknorwitz @DoctorTro @NTFabiano @MitoPsychoBio @ChrisPalmerMD @nick_krontiris Is the old adage "fats burn in the flame of CHO" still true? If so, does this research show that 10-20g/hr is all that's required — even at 85% of VO2 — to sustain performance ... even for say a 100-mile run?

[Ryan Sederquist @RyanSEEED]

@Scienceofsport @ProfTimNoakes Sure, but in the same way I respect you for getting to the truth, the fact that Noakes has nothing to gain (and EVERYTHING to lose) by taking his position, it should at the very least make everyone else take a really good hard look at his stuff. Which I'm guessing you have.

[Ryan Sederquist @RyanSEEED]

@Scienceofsport ...probably aren't "best practice" though. Like, don't eliminate CHO altogether, but maintaining 4:45 mile pace for 2 hours doesn't have to happen on a sustained sugar high either...maybe? IDK. Thanks Ross!

[Ryan Sederquist @RyanSEEED]

@Scienceofsport Makes sense. This doesn't contradict @ProfTimNoakes research showing athletes burning fat even above the 85% of VO2max line. But your point is that the lower cost of burning CHO is a super shoe performance benefit.

My gut (haha) tells me extremes in either direction..

[Ryan Sederquist @RyanSEEED]

@Scienceofsport Yeah I've heard you talk about this on your podcast. I'm curious though as to whether the cost/benefit is worth it (i.e. risk of gastrointest. problems for a very small efficiency gain), even for the very best.

[Ryan Sederquist @RyanSEEED]

@Scienceofsport Finally - I wouldn't discredit @ProfTimNoakes too quickly. He's dedicated his whole life to this. It would be great for the two of you to do a super show together. I'm wondering if in some ways you're each talking past one another. I think there's truths coming from both sides.

[Ryan Sederquist @RyanSEEED]

@Scienceofsport ..in terms of how far/hard/long one could go without fueling...curious what you're thoughts are...

[Ryan Sederquist @RyanSEEED]

@Scienceofsport Perhaps more relevant ... is there any reason a good athlete would NEED to take anything in a race that lasts between say 45 and 75 minutes (even if they're burning straight carbs!)

[Ryan Sederquist @RyanSEEED]

@Scienceofsport FWIW, I was fifth at the Pikes Peak Ascent last year in 2:18 and didn't take anything —  not even water. That time was a 20-minute PB and would have won the race on 3 occasions over the last 25 years. It's not Remi Bonnet, but it's decent, and I think was pushing the limits ...