Expert: Tanya Zilberter, PhD - 12/12/2006

Question
Hey Tanya

Could you analyse the different dietry requirements for a range of different sport and exercise activities?

Answer
Dear Enzo,

This is a very serious question and requires the most detailed answer. You'll see a list of further reading below but here's the principle:

You cannot perform well in strength requiring sports if you are on a low carbohydrate diet. If you still want to limit your carb intake and do weight lifting or bodybuilding, you should have so called carb up days. Same may (or may not, nobody really knows) apply to "sprint" type of sports.

However, low carb dieting will not prevent you from doing endurance exercises, as research show.

Your individual diet can be composed using these guidelines:

Overall, diets should provide moderate amounts of energy from fat (20 to 25 of energy); however, there appears to be no health or performance benefit to consuming a diet containing less than 15 of energy from fat:
http://www.dietandbody.com/article1222.html

The following key points summarize the current energy, nutrient, and fluid recommendations for active adults and competitive athletes:
http://www.dietandbody.com/article1223.html

How Much Energy Do You Really Need?
http://www.dietandbody.com/article1225.html

Carbohydrates and Other Macronutrients: How Much?
http://www.bestlowcarbs.com/article1109.html

Do You Need Supplements?
http://www.dietandbody.com/article1228.html

Exercise and Low Carb
http://bestlowcarbs.com/article1024.html

To "burn" carbohydrates, one must burn glycogen and this is possible by performing strength exercises:
http://bestlowcarbs.com/plan/5.html