Carbohydrate feeding for high-intensity interval training
Carbohydrate (CHO) is an important provider of energy for the skeletal muscles during exercise, and it is generally regarded as essential to have a high CHO intake for high- intensity interval training. Recent research suggests however, that regular intervals with a reduced intake of CHO before exercise, can increase gains in the skeletal muscle's maximal capacity to use oxygen and enhance physical performance.
There have been reports of remarkable gains in citrate synthase's maximum activity and exercise time to exhaustion, when studying cyclists with high-intensity interval training, with periodically CHO reduced intake. (Citrate synthase is an enzyme that catalyzes the first step in the citric acid cycle, and therefor crucial for the skeletal muscles to obtain energy from CHO). The mechanisms behind the suggested enhanced training response, during intervals of reduced CHO intake, are still not identified. Not all studies involving intervals with a reduced intake of CHO before exercise, have given results. Time will tell if this is the future in CHO feeding for high-intensity interval exercise.
I often read the latest physiological research articles concerning health and fitness, and for the past year and a half, I've got access to Karolinska Institute's worldwide medical and physiological library on the web. With all the latest research information at hand, one simply can't fail improving one's physique!
On both photos above (from December 27 and 30): The myovascular pump I get training, is achieved by fueling up with CHO, followed by cardiovascular warm-up before hitting the weights.
During the past two months I have been forced to reduce the cardiovascular and strength training by 25% due to injuries. Intense aerobic workout and lifting heavy weights several times a week is wearing on the body. I ruptured a blood vessel six times in twelve days in my left thumb, in late October/early November. Then I had a pain in my right forearm (was fractured years ago). I also experienced hamstring issues in my left Semitendinosus muscle during this period. The rupture I had in this muscle a few years back is something I don't want to experience again, so I played it safe and reduced the training intensity in this area, before any serious injuries occured. This is the same leg that suffered ligament damages to the knee and an internal bleeding in the Vastus medialis muscle, in a climbing accident four years ago.
I'm slowly increasing my cardiovascular workout again, and will keep on doing so until I reach the same intensity levels as in October. But even with the injuries and reduced training, my strength and cardiovascular performance is at a never before attained level!