Submitted by:  Ruth Rogers, Phoenix, OR

There seems to be little info regarding lo carb distance running and so far your program is the best I've found. Now that I am pushing the distance and running time into hours versus minutes, is there something I can or should take mid-run? I am afraid to do the carb loaded "GOO" and such since I am running on fat burning and don't want to shift to sugar but I wonder about all the stuff on eating before and during a 5-6 hour event. BTW, I do my carb load meal the night after my morning long run. I am also trying to lose extra fat with this program. Any advice on distance running and your program would be greatly appreciated. I don't think there is anyone who has addressed this topic.
 

A cyclical high-lipid diet with carb-loading is optimal for middle/long-distance endurance training. When executed properly including an adequate period of adaptation, it allows maximal access to both fat (including intramuscular triglyceride) and glycogen. Animal studies confirm this, but it is much more difficult to study it in humans because other variables affecting performance are less controllable. Also, the funding for these tests rarely come from a disinterested party, and the interested party is generally interested in selling a “performance drink.” Assuming one is in a nearly optimal metabolic state, as a result of proper macronutrient cycling leading up to the race, the ideal mid-run solution would be diluted apple juice (to deliver potassium and a modest amount of glucose) with added lipids in the form of flaxseed oil or Udo’s choice oil, MCT, and some sodium. Too much lipid (or sugar) will present a risk of gastrointestinal distress, so dilution is important and consistent with the mandate to ingest fluids liberally during a high-duration endurance event. I also recommend bananas.