Based on these observations, a growing interest in training under conditions of low glycogen availability and/or low exogenous glucose availability has developed. Substrate availability interacts with the contractile stimulus to modulate these physiological responses to training Specifically, muscle glycogen content can modulate physiological adaptations induced by endurance training by upregulating transcription factors and regulators of gene expression such as PGC-1α and p53.

The acute and chronic effect of endurance exercise on metabolic responses have already been widely described and include mitochondrial biogenesis, shifts in fiber composition toward type I fibers, and enhanced oxidative metabolism. The aim of training is to act as a chronic stimulus leading to physiological adaptations and an improvement in performance. Within this framework, glycogen is not only considered as an energetic substrate, but more as a regulator of metabolic signaling responses. However, recent research has provided new insight into the interactions of exercise with “low CHO availability”, whereby the adaptive responses to training or recovery are enhanced in an environment of low exogenous and endogenous CHO stores. Thus, nutritional recommendations for competition performance promote strategies to achieve “high CHO availability”, in the form of adequate pre-exercise glycogen concentrations and additional CHO intake during competition to meet the specific fuel needs of the event. Conclusion: Implementing the “sleep-low” strategy for one week improved performance by the same magnitude previously seen in a three-week intervention, without any significant changes in selected markers of metabolism.Ĭarbohydrate-based fuels (CHO) are the main substrates used by the brain and skeletal muscle during exercise.

No change in substrate utilization was observed after the training period for either group. The improvement was associated with a change in pacing strategy with higher power output during the second part of the test. Results: SL improved their performance (mean: +3.2% p < 0.05) compared to CON. Tests were a 2 h submaximal ride and a 20 km time trial. day −1), whereas the control group consumed an even distribution of CHO over the day (CON).Methods: Following training familiarization, 11 trained cyclists were divided into two groups for a one-week intervention-one group implemented three cycles of periodized CHO intake to achieve the sleep-low strategy over six training sessions (SL, CHO intake: 6 g We investigated the effects of short-term exposure to this strategy on endurance performance. This strategy leads to an upregulation of several exercise-responsive signaling proteins, but the chronic effect on performance has received less attention. Background: “Sleep-low” consists of a sequential periodization of carbohydrate (CHO) availability-low glycogen recovery after “train high” glycogen-depleting interval training, followed by an overnight-fast and light intensity training (“train low”) the following day.

John nye performs with exhale by output