SFuels Go Longer Zone 4 High Intensity Training and Racing Fuel User Guide

SFuels Go Longer Zone 4 High Intensity Training and Racing Fuel

Product Information

Specifications:

• Brand: SFuels
• Product Type: Training & Racing Fueling Guide
• Expert: Dr. Dan Plews
• Company: SFuels LLC

Product Usage Instructions

Training & Racing Fueling Guide Overview:
The SFuels Training & Racing Fueling Guide emphasizes the importance of specific training methods matched with appropriate  fuels to enhance metabolic adaptations for targeted competitions and racing.

Fuel Types by Training Zones:

• Zone 1: Amino Acids | Ketone
• Zone 2: Threshold
• Zone 3: –
• Zone 4: –
• Zone 5: Fatty Acids / Amino Acids

Why Choose SFuels:
Research-backed benefits include optimizing aerobic adaptations, preserving glycogen for high-intensity finishes, and building gut resilience for race day stability.

Results and Performance:
SFuels has a track record of successful athlete performance projects, including world records and championship wins, demonstrating the effectiveness of their products.

Frequently Asked Questions (FAQ)

• Q: What are the key benefits of using SFuels products?
  A: SFuels products offer benefits such as optimized aerobic adaptations, glycogen preservation, and improved gut resilience for better race day performance.

• Q: How can SFuels products enhance endurance sports performance?
  A: By focusing on fat-oxidation efficiency and utilizing specific nutrients, SFuels products can help improve endurance, preserve glycogen, and support high-intensity race finishes.

• Q: Are there any specific recommendations for using SFuels products during training sessions?
  A: It is recommended to align fueling with training intensity and duration, emphasizing the use of specific fuels for targeted adaptations and race preparation.

TRAINING & RACING
FUELING GUIDE

WHAT IS IT?

LEARN MORE WATCH VIDEOS

• Dr. Dan Plews
• Super-Coach. Kona AG World Record Holder Director, Technical Performance. SFuels LLC
• Racing outcomes are highly linked to TRAINING SPECIFICITY. As coaches and athletes, we target specific training methods to the nature (intensity, duration etc.) of our targeted competition. Similarly the,
• RIGHT FUEL RIGHT TIME approach overlays SPECIFIC FUELS or substrates to your SPECIFIC TRAINING (intensity, duration etc.) to accentuate metabolic adaptions for your targeted competition and racing.

WHY?

Research has shown, that for endurance sports, Fat-oxidation efficiency is a key determinant factor of performance outcomes. Preserving Glycogen is a key tenet in supporting resilient high-intensity race finishes. By using fat as fuel at higher intensity, glycogen can be preserved. Furthermore, both lower- carbohydrate and specific nutrients can help build Gut resilience for stronger race day Gut stability.

So, the Right Fuel Right Time approach – is designed with three targeted benefits

1. STRONGER AEROBIC BASE
   OPTIMIZE AEROBIC ADAPTIONS. BUILD GUT RESILIENCE

2. STABLE HIGH-INTENSITY FINISHES
   HIGH-INTENSITY GLYCOGEN PRESERVATION AND FUEL EFFICIENCY

3. STRONG RESILIENT GUT
   TRAINED GUT RESILIENCE. RAPID CARBOHYDRATE GUT TRANSIT

CASE STUDY: HIGHLY IMPROVED AEROBIC CAPACITY & POWER

RESULTS

ATHLETE PERFORMANCE PROJECTS

• From 2018-2023, SFuels partnered with several professional and age-group athletes during the core R&D of the SFuels product formulations and product portfolio. During this period the following performance results were achieved –
• Kona Ironman® AG World Champion & Course Record
• 100Mile Treadmill World Record
• USATF 100 Mile Road Championship
• Olympic Triathlon Medalist
• XTERRA World Championship
• Super league Series Champ. WTC Series Lead
• Ironman® AG World
• Champion & Course (Utah) Record
• 1st Ironman AG Athlete under 8 Hours

SFuels continues athlete performance projects to inform next-generation R&D of SFuels substrate and nutrient technology.

WHAT TO EXPECT

In both Ironman triathlon (26) and UCI Tour Cycling (27) athlete studies, high fat-oxidation rates (and Vo2Max) have shown to be one of the key correlates to performance outcomes.
Analyses of over 430 studies(1) on over 3,400 athlete’s substrate (Fat/Carb) oxidation data, has shown that the most influential factors effecting substrate (fuel) oxidation outcomes are, exercise duration (and intensity), fat intake (during and outside of training) and sex.

CARBOHYDRATE CENTRIC FUELING

The four major issues confronting high, or exclusive use of free-sugar carbohydrate based fueling includes:

1. BLUNTED AEROBIC DEVELOPMENT : Spiking of blood glucose and insulin, blunts fat oxidation(1) – driving greater dependency on carbohydrates for fuel. Additionally, consistent use fructose in fueling formulas, has shown to suppress glucose transporter proteins (Glut4) and fat-transporters(CD36), limiting efficient carbohydrate and fatty acid flow into muscle cells, and blunting the training effect of aerobic exercise (2, 4).
2. RISK OF BONK/CRASH: Weak fat-oxidation efficiency, causing over-dependence on carbohydrate intake, exposing the athlete to swinging energy levels, heightened lactate production – all of which raises the risk of bonking/crashing/hitting the wall.
3. GUT/GI DISTRESS : In longer-duration exercise, heat and higher carb/fructose consumption (>60gram/hour) has been associated with GI distress, with symptoms of bloating, belching, diarrhea and vomiting. Fructose (and sucrose) has the additional negative side-effect of disrupting the GI/Gut membrane integrity, raising systemic inflammation. (5, 6, 7)
4. CHRONIC INFLAMMATION: The longer-term adoption of prolonger higher blood sugar levels has consistently shown to be associated with more chronic cardiovascular disease, diabetes and rheumatic diseases. (8,9, 11, 12, 13)

RIGHT TIME

Fat oxidation efficiency is a key tenant to build resilient energy systems, spared muscle glycogen, lowered lactate production and mitigated Gut/GI distress.

1. FAT OXIDATION OPTIMIZATION: Training and dietary (including during training) intake of quality fats and timed carbohydrate/protein, begins to shift and train the muscles to become less reliant on carbohydrate as fuel. Lipolytic enzymes, substrate transporters and aerobic capacity can be trained (like muscles) through diet, fuel choices and exercise (14), with lab results showing cases of 2-3 times improvement in fat oxidation efficiency. By using fat, glycogen can be better preserved, lactate production and perceived exertion reduced.
2. FUEL SUBSTRATE RESILIENCE : By restrictive and timed use of fuel-substrates, caffeine and l-carnitine – research is showing enhanced utilization of different substrates at different intensities. Specifically, a train-low carbohydrate approach in aerobic/zone 2 workouts, and a higher carbohydrate use for threshold/anaerobic-zone 4-5 workouts (15). By training both fat and carbohydrate oxidation efficiency, the endurance athlete can better preserve glycogen stores, access energy from fat and carbohydrates providing resilience to minimize risks of bonking/crashing and Gut/GI distress from free-sugar over-consumption.
3. MITOCHONDRIA SYNTHESIS : Researchers (16) conclude that train-low (carbohydrate), and specific substrates including medium-chain triglycerides (29/30) can accentuate mitochondrial biogenesis, while Glutamine (31) deficiency can help maintain mitochondrial integrity.
4. GUT RESILIENCE: In both research (28) and in the clinical setting, Glutamine has been shown to support, and help to reduce exercise induced Gut permeability markers.

HOW TO: TRAIN & FUEL

1. Choose the type of Workout: Aerobic/Long-Slow Zone 2, or Tempo/High-Intensity/Intervals Zone 3-4
2. Prime Fat-Oxidation Transporters in Muscle: 1 Serve SFuels PRIMED before workout
3. Fuel during Workout with SFuels Zone 2 or, SFuels Zone 4 substrate fueling drinks
4. Accelerate Recovery maintain Fat-Oxidation post Workout with SFuels Revival / LIFE Bars

• LONG SLOW DISTANCE TRAINING AEROBIC ZONE 2 INTENSITY
• LOW TEMPO TRAINING ZONE 3 TRAINING INTENSITY (ULTRA & FULL IRONMAN® RACE PACE)
• UPPER TEMPO TRAINING ZONE 4 TRAINING INTENSITY (HALF/FULL MARATHON & 70.3/100 RACE PACE)

HOW: RACE & FUEL

1. Prime Fat-Oxidation & Race Cognitive Focus: 1 Serve SFuels PRIMED 1 hour before race start
2. Choose drink fuel (Zone 4) or, Gel fuel (Zone 5) – or mix relative to specific race (see next pages).
3. Consume 2 x PRIMED (in water or with Zone 4) in 1st hour of Race (post swim in triathlon)
4. Consume Zone 4 / Zone 5 at 30Gr-60Gr Carbohydrate/Hour – based on pre-race simulation testing.

70.3/100 TRIATHLON RECIPE

• STRONGER AEROBIC BASE
• OPTIMIZE AEROBIC ADAPTIONS. BUILD GUT RESILIENCE
• STABLE HIGH-INTENSITY FINISHES
• HIGH-INTENSITY GLYCOGEN PRESERVATION AND FUEL EFFICIENCY
• STRONG RESILIENT GUT
• TRAINED GUT RESILIENCE. RAPID CARBOHYDRATE GUT TRANSIT

NIGHT BEFORE

• PROTEIN: Fish, Chicken, Eggs, Sushi
• STARCH: Small-serve complex form. Cooked, and then slightly cooled. Rice. Sweet Potato.
• Small piece of fruit, with 2-3 Tbsp plain Greek yoghurt.
• AVOID: Alcohol, desert, juices, sodas, ice-cream, caffeine.
• PREP: Concentrate ZONE 4 to 60Gr/Hr. Use ZONE 4 drink in bike bottles (and aero bar hydration system), and ZONE 5 Gel during the run.

RACE MORNING

• PREP: Add 2 PRIMED serves to your ZONE 4 in your aero-bar fuel-hydration storage.
• BREAKFAST: Easy Protein, little fat. Eggs. SFuels Cereal/Milk-cream, SFuels LIFE bar. Coffee, Tea (tested in Training) or water.
• START PRIMED: 1-2hrs Pre Race-Start: Sip on 1-serve PRIMED in throw-away bottle.
• AVOID: High-carb cereals, breads, baking. Juices, candy, gels

DURING RACE

• FROM T1 : Start drinking from aero-bar fuel-hydration storage (PRIMED+ZONE 4) – ideally consume all PRIMED in first 30-60mins on the bike.
• BIKE: Continue to consume 60Grams of Carbohydrate (ZONE 4) per hour through bike, while picking up water at aid-stations.
• RUN: At T2, recommend 1-serve PRIMED sachet to support strong intensity run. Target 30-60gr/Hr Carbs in ZONE 5 Gel during run. Sip every 10mins, plus water from aid-stations.

IRONMAN® TRIATHLON RECIPE

• STRONGER AEROBIC BASE
• OPTIMIZE AEROBIC ADAPTIONS. BUILD GUT RESILIENCE
• STABLE HIGH-INTENSITY FINISHES
• HIGH-INTENSITY GLYCOGEN PRESERVATION AND FUEL EFFICIENCY
• STRONG RESILIENT GUT
• TRAINED GUT RESILIENCE. RAPID CARBOHYDRATE GUT TRANSIT

NIGHT BEFORE

• PROTEIN: Fish, Chicken, Eggs, Sushi
• STARCH: Small-serve complex form. Cooked, and then slightly cooled. Rice. Sweet Potato.
• Small piece of fruit, with 2-3 Tbsp plain Greek yoghurt.
• AVOID: Alcohol, desert, juices, sodas, ice-cream, caffeine.
• PREP: Concentrate ZONE 4 to 60Gr/Hr. Use ZONE 4 drink in bike bottles (and aero bar hydration system), and ZONE 5 Gel during the marathon.

RACE MORNING

• PREP: Add 2 PRIMED sachets to your ZONE 4 in your aero-bar fuel-hydration storage.
• BREAKFAST: Easy Protein, little fat. Eggs. SFuels Cereal/Milk-cream, SFuels LIFE bar. Coffee, Tea (tested in Training) or water.
• START PRIMED: 1-2hrs Pre Race-Start: Sip on 1-serve PRIMED in throw-away bottle.
• AVOID: High-carb cereals, breads, baking. Juices, candy, gels

DURING RACE

• FROM T1: Start drinking from aero-bar fuel-hydration storage (PRIMED+ZONE 4) – ideally consume all PRIMED in first 30-60mins on the bike.
• BIKE: Continue to consume 60Grams of Carbohydrate (ZONE 4) per hour through bike, while picking up water at aid-stations. At six hours into race (total swim + bike time) take another 2 serves PRIMED.
• RUN: Target 30-60gr/Hr Carbs in ZONE 5 Gel during run. Sip every 10mins, plus water from aid-stations.

HALF-FULL MARATHON RECIPE

• STRONGER AEROBIC BASE
• OPTIMIZE AEROBIC ADAPTIONS. BUILD GUT RESILIENCE
• STABLE HIGH-INTENSITY FINISHES
• HIGH-INTENSITY GLYCOGEN PRESERVATION AND FUEL EFFICIENCY
• STRONG RESILIENT GUT
• TRAINED GUT RESILIENCE. RAPID CARBOHYDRATE GUT TRANSIT

NIGHT BEFORE

• PROTEIN: Fish, Chicken, Eggs, Sushi
• STARCH: Small-serve complex form. Cooked, and then slightly cooled. Rice. Sweet Potato.
• Small piece of fruit, with 2-3 Tbsp plain Greek yoghurt.
• AVOID: Alcohol, desert, juices, sodas, ice-cream, caffeine.

RACE MORNING

• PREPARE: SFuels BULLET with 2 serves PRIMED sachets w/water (hold in your race belt, vest, or race suit). Plus, 1 serve PRIMED in throw away bottle (see below).
• BREAKFAST: Easy Protein, little fat. Eggs. SFuels Cereal/Milk-cream, LIFE bar. Coffee, Tea (tested in Training) or water.
• START PRIMED: 1-2hrs Pre Race-Start: Sip on 1-serve PRIMED in throw-away bottle.
• AVOID: High-carb cereals, breads, baking. Juices, candy, gels

DURING RACE

• RACE START: 1st 10mins Relax into your race-pace.
• GET PRIMED: From ~10mins to 30mins, start sipping PRIMED – (in your BULLET) finish it. Water from aid-station is fine.
• 30-60mins: Take on water at aid-stations as needed No fuel, no gels, bananas, aid-station foods/nutrition.
• 30-60mins: Target upto 60gr/Hr of ZONE 5 Gel, Sip every 10mins, plus water from aid-stations.

ULTRA RECIPE

• STRONGER AEROBIC BASE
• OPTIMIZE AEROBIC ADAPTIONS. BUILD GUT RESILIENCE
• STABLE HIGH-INTENSITY FINISHES
• HIGH-INTENSITY GLYCOGEN PRESERVATION AND FUEL EFFICIENCY
• STRONG RESILIENT GUT
• TRAINED GUT RESILIENCE. RAPID CARBOHYDRATE GUT TRANSIT

NIGHT BEFORE

• PROTEIN: Fish, Chicken, Eggs, Sushi
  STARCH: Small-serve complex form. Cooked, and then slightly cooled. Rice. Sweet Potato. Small piece of fruit, with 2-3 Tbsp plain Greek yoghurt.
  AVOID: Alcohol, desert, juices, sodas, ice-cream, caffeine.
  PREP: Add ZONE 4 powder to ~30-50Gr/Hr  into soft flasks – roll& band. Prep your race-day solid fuels (training tested).

• RACE MORNING
  PREPARE: SFuels BULLET or soft flask with 2 serve PRIMED sachets w/water (hold in your race belt, vest, or race suit). If race >6hrs, have 2nd & 3rd 2 serve PRIMED soft flask also prepared
  BREAKFAST: Easy Protein, little fat. Eggs. SFuels Cereal/Milk-cream, SFuels LIFE bar. Coffee, Tea (tested in Training) or water.
  START EASY: 1-2hrs Pre Race-Start sip 1-serve SFuels ZONE 2 in throw-away bottle.

• AVOID: High-carb cereals, breads, baking. Juices, candy, gels

DURING RACE

• RACE START: 1st 10mins Relax into your race-pace.
• 30-60 MINS INTO RACE: Begin to target 30-60Gr/Hr of ZONE 4 drink, or ZONE 5 Gel. Sip every 10-15mins. Use/take salt capsules separately.
• SOLID FOOD: Take as needed, ideally from 2Hrs in. Minimize simple sugar/candy. Focus on whole foods (soups, sandwiches, rice, fruit, potatoes, cheese, cold meats, LIFE Bar).
• PRIME AS NEEDED: Take 2-serves PRIMED ahead of more challenging, high-intensity race-periods. Time Caffeine to backend of race, to avoid over ambitious race starts.

ZONE 2 LONG SLOW DISTANCE AEROBIC TRAINING: ZONE 2 DRINK MIX

• TEXTURE Water like. Thin and light.
• MIX WITH Cold water.
• SWEETNESS Mild to low.

www.sfuelsgolonger.com

Extended Substrate is an SFuels innovation, and intellectual property. In it’s simplest form, Extended Substrate is a water dissolvable powder, made of mostly 2 naturally occurring fatty acids (medium chain) fused together with the amino acid Glutamine, to create a new sports nutrition fuel-nutrition – delivering efficient/effective ingredient dosing.
Why these nutrients? SFuels has been most interested in research which shows that these nutrients, a) fuel to the body (like carbs/fats) , b) accentuate aerobic development – including improved fat lipolysis/oxidation, glycogen retention,-replenishment, and also, c) build gut resilience and support rapid carbohydrate transit and absorption.

LEARN MORE WATCH VIDEOS

Dr. Mikki Williden
Nutritionist. Researcher. Endurance Athlete. Director of Nutrition. SFuels LLC.

ZONE 4 TEMPO HIGH-INTENSITY THRESHOLD TRAINING: ZONE 3-4 DRINK MIX

• TEXTURE
  Water like. Thin and light.

• MIX WITH Cold water.

• SWEETNESS Mild to low.

ZONE 5 HIGHEST INTENSITY RACING: ZONE 5 GEL

• TEXTURE Smooth Crème-Gel
• MIX WITH take direct (with water)
• SWEETNESS Mild
• FLAVOR NEUTRAL Avoid Flavor Fatigue

SFuels Zone 5, the next generation racing gel. Made with SFuels Extended Substrate, plus 60 grams of fast gut transit carbs in 2:1 Maltodextrin- Fructose ratio – delivering 300 calories per serve in the palm of your hand. Five discrete fuel substrates proving carbohydrate, fat and amino based energy. INGREDIENTS: Maltodextrin, Water, Fructose, MCT, Glutamine, Sunflower Lecithin, Citric Acid.

• LEARN MORE:
• www.sfuelsgolonger.com
• Distributed by SFUELS LLC. 104 Vervain Way Holly Springs NC 27540
• MADE IN USA FROM GLOBALLY SOURCED INGREDIENTS

PRIMED

• TEXTURE Water like
  (when mixed with water)

• MIX WITH SFuels TRAIN. SFuels Race+ Or with water, or fruit-smoothies

• SWEETNESS Mild Sweet

• FLAVOR Watermelon

Supplement Facts: Servings: 1 Serving Size: 1 Packet (3.4g), Amount per serving: Vitamin B3 (as niacinamide) 16mg Nt (100%DV), Vitamin B6 (as pyridoxine hydrochloride) 17mg (1000% DV), Vitamin B12 (as methyl cobalamin) 24mcg (1000% DV*). L-Taurine 1,000mg (), N-Acetyl L-Carnitine Hydrochloride 1,000mg (), Natural Caffeine (from Green Tea (Camellia Synesis)(leaf)) 80mg (*) Percent Daily Value (%DV) based on a 2000 calorie diet. ** Mainly value not octahlichar

GENERAL DOSAGE

REVIVAL

• TEXTURE Creamy-shake like
• MIX WITH Cold water, Cream or Milk
• SWEETNESS Mild
• FLAVORS Chocolate-Cocoa  French Vanilla

LIFE BARS

• TEXTURE Soft, Moist, Chewy
• MIX WITH
• SWEETNESS Mild – Medium
• FLAVORS Vanilla Cacao

INGREDIENTS: Milk Protein Isolate, Almond Butter, IMO Syrup from Corn, IMO Syrup from Tapioca, Cocoa Butter, Cacao Nibs, Chicory Root Fiber, Sunflower Lecithin, Natural Flavors, Sea Salt, Stevia Leaf Extract, Monk Fruit Extrac Contains: TREE NUTS (ALMONDS), MILK. May contain traces of: PEANUTS, EGGS, SOY, SESAME and other TREE NUTS. Mav contain she landlor nit fraaments

REFERENCES

1. Jeffrey A Rothschild, Andrew E Kilding, Daniel J Plews. What Should I Eat before Exercise?Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov.
2. Natalia Gomes Gonçalves, Stephanie Heffer Cavaletti, Carlos Augusto Pasqualucci, Milton Arruda Martins, Chin Jia Lin. Fructose ingestion impairs expression of genes involved in skeletal muscle’s adaptive response to aerobic exercise. Genes Nutr. 2017 Dec
3. Veeraj Goyaram, Tertius A Kohn, Edward O Ojuka. Suppression of the GLUT4 adaptive response to exercise in fructose-fed rats. Am J Physiol Endocrinol Metab. 2014 Feb
4. K-A Lê, D Faeh, R Stettler, C Debard, E Loizon, H Vidal, C Boesch, E Ravussin, L Tappy. Effects of four-week high-fructose diet on gene expression in skeletal muscle of healthy men. Diabetes Metab. 2008 Feb
5. Young-Eun Cho, Do-Kyun Kim, Wonhyo Seo, Bin Gao, Seong-Ho Yoo, Byoung-Joon Song. Fructose Promotes Leaky Gut, Endotoxemia, and Liver Fibrosis Through Ethanol-Inducible Cytochrome P450-2E1-Mediated Oxidative and Nitrative Stress. Hepatology. 2021 Jun
6. R J S Costa, R M J Snipe, C M Kitic, P R Gibson. Systematic review: exercise-induced gastrointestinal syndrome-implications for health and intestinal disease. Aliment Pharmacol Ther. 2017 Aug
7. Nicole Vargas, Frank Marino. Heat stress, gastrointestinal permeability and interleukin-6 signaling – Implications for exercise performance and fatigue. Temperature (Austin). 2016 Apr
8. Elizabeth L.M. Barr, Paul Z. Zimmet, Timothy A. Welborn, Damien Jolley, Dianna J. Magliano, David W. Dunstan et al. Risk of Cardiovascular and All-Cause Mortality in Individuals With Diabetes Mellitus, Impaired Fasting Glucose, and Impaired Glucose Tolerance. Circulation. 2007 Jun.
9. Hui Pi, Haotong Zhou, Huan Jin, Yaogui Ning, Youlian Wang. Abnormal Glucose Metabolism in Rheumatoid Arthritis. Biomed Res Int. 2017 Apr.
10.  Plews. D, Phillips. L. Coaches and Athletes Metabolic Flexibility Support Program. https://youtu.be/LOV3d3p7Aws 2019 Jul.
11. Allison Clark, Núria Mach. Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes. J Int Soc Sports Nutr. 2016 Nov.
12. Reetta Satokari. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May.
13. Yong Wang , Wentao Qi , Ge Song, Shaojie Pang, Zhenzhen Peng, Yong Li, Panli Wang. High-Fructose Diet Increases Inflammatory Cytokines and Alters Gut Microbiota Composition in Rats. 2020 Nov.
14. Daniel Plews. Right Fuel, Right Time – Carbohydrate Manipulation to Make Every Session Count! Endure.IQ. 2022 August.
15. Laurie-Anne Marquet, Jeanick Brisswalter, Julien Louis, Eve Tiollier, Louise M Burke, John A Hawley, Christophe Hausswirth. Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy. Med Sci Sports Exercise. 2016 Apr
16. Samuel G. Impey, Kelly M. Hammond, Sam O. Shepherd, Adam P. Sharples, Claire Stewart, Marie Limb, Kenneth Smith, Andrew Philp, Stewart Jeromson, D. Lee Hamilton, Graeme L. Close, James P. Morton. Fuel for the work required: a practical approach to amalgamating train-low paradigms for endurance athletes. Physiological Reports. 2016 May
17. Samuel G Impey, Kelly M Hammond, Robert Naughton, Carl Langan-Evans, Sam O Shepherd, Adam P Sharples, Jessica Cegielski, Kenneth Smith, Stewart Jeromson, David L Hamilton, Graeme L Close, James P Morton. Whey Protein Augments Leucinemia and Postexercise p70S6K1 Activity Compared With a Hydrolyzed Collagen Blend When in Recovery From Training With Low Carbohydrate Availability. Int J Sport Nutr Exerc Metab. 2018 Nov
18. Fushiki T et al. Swimming endurance capacity of mice is increased by chronic consumption of medium-chain triglycerides. J Nutr. 1995 Mar
19.  Wang Y et al. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. PLoS One. 2018 Feb
20. Van Zyl C G et al. Effects of medium-chain triglyceride ingestion on fuel metabolism and cycling performance. J Appl Physiol (1985) 1996 Jun
21. A. Yu. Lyudinina, G. E. Ivankova & E. R. Bojko . Priority use of medium-chain fatty acids during high-intensity exercise in cross-country skiers. Journal of the International  Society of Sports Nutrition. 2018 Dec
22. J P DeLany, M Delaney Windhauser, C M Champagne, G A Bray. Differential oxidation of individual dietary fatty acids in humans. Am J Clin Nutr. 2000 Oct
23. E J Beckers, A E Jeukendrup, F Brouns, A J Wagenmakers, W H Saris. Gastric emptying of carbohydrate–medium chain triglyceride suspensions at rest. Int J Sports Med. 1992 Nov
24. Andrew J Murray, Nicholas S Knight, Sarah E Little, Lowri E Cochlin, Mary Clements, Kieran Clarke. Dietary long-chain, but not medium-chain, triglycerides impair exercise performance and uncouple cardiac mitochondria in rats. 2011 Aug
25. Andrew J Murray, Nicholas S Knight, Lowri E Cochlin, Sara McAleese, Robert M J Deacon, J Nicholas P Rawlins, Kieran Clarke. Deterioration of physical performance and cognitive function in rats with short-term high-fat feeding. FASEB J. 2009 Dec
26. Daniel Collado-Mateo, Ana Myriam Lavín-Pérez, Eugenio Merellano-Navarro, and Juan Del Coso. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020 Dec
27. Jeffrey A. Rothschild, Andrew E. Kilding, Sophie C. Broome, Tom Stewart, John B. Cronin, Daniel J. Plews. Pre-Exercise Carbohydrate or Protein Ingestion Influences Substrate Oxidation but Not Performance or Hunger Compared with Cycling in the Fasted State. Nutrients. 2021 Apr
28. Jacob Frandsen, Stine Dahl Vest, Steen Larsen, Flemming Dela, Jørn W Helge. Maximal Fat Oxidation is Related to Performance in an Ironman Triathlon, International Journal of Sports Medicine. 2017 Nov
29. Travis Nemkov Francesca Cendali, Davide Stefanoni, Janel L Martinez, Kirk C Hansen, Iñigo San-Millán, Angelo D’Alessandro. Metabolic Signatures of Performance in Elite World Tour Professional Cyclists. Sports Medicine (Auckland, NZ). 2023 Aug
30. Sarah Chantler, Alex Griffiths, Jamie Matu, Glen Davison, Adrian Holliday, Ben Jones. A systematic review: Role of dietary supplements on markers of exercise-associated gut damage and permeability. PLoS One. 2022 Apr
31. PLoS One. 2018 Feb. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism.
32. J Neurochem. 2014 May. The ketogenic diet component decanoic acid increases mitochondrial citrate synthase and complex I activity in neuronal cells.
33. Glutamine depletion disrupts mitochondrial integrity and impairs C2C12 myoblast proliferation, differentiation, and the heat-shock response

SFuels Technical Development Team Copywrite © SFuels LLC. 2024.

References

• Understand how to implement carbohydate periodization to training.

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