So the end result is, after all of your trial and error, it seems like these refeeds are completely unnecessary?
I wonder if this is more broadly true. For the past ≈9 months I've tried to hit the 1g/lb FitnessBro mark ever day. On average, I've only hit 0.75g/lb.
Your post makes me wonder if the recommendations are way too high and if the body is much more efficient at recycling protein than physicians and scientists believe.
Regarding quantity & timing of protein intake, here's the latest newsletter from Dr. Michael Eades (Protein Power). That content starts at "Dietary Protein and Lean Body Mass."
Re the body maintaining adaptive levels of glycogen stores, I think this was my experience even when water fasting. I’m a runner and would still be able to run for around 3k at a slow pace (15-20mins) before bonking but my heart rate was elevated throughout, suggesting to me that it was still utilising more fat that normal to propel me. I think that matches what you’re seeing. You’re just running out more quickly and so with fuller stores you’re now superman. Makes me wonder what would happen to your weight if you upped glycogen and training.
I wonder, if you aren't losing muscle mass, do you actually need the refeeding to be so high as I understand we cannot store protein and converting excess protein to glucose is very inefficient for humans to do?
Professor Tim Noakes has recently been doing some experiments regarding carb loading. If I read the results correctly as long as you are fat adapted there is no advantage to carb loading. For extreme exercise (5+ hours), there is a benefit to a small amount of glucose (20g) taken during the exercise which is necessary for the brain, not the muscles.
Indeed, salmon does taste much better than sardines.
So the end result is, after all of your trial and error, it seems like these refeeds are completely unnecessary?
I wonder if this is more broadly true. For the past ≈9 months I've tried to hit the 1g/lb FitnessBro mark ever day. On average, I've only hit 0.75g/lb.
Your post makes me wonder if the recommendations are way too high and if the body is much more efficient at recycling protein than physicians and scientists believe.
Regarding quantity & timing of protein intake, here's the latest newsletter from Dr. Michael Eades (Protein Power). That content starts at "Dietary Protein and Lean Body Mass."
https://arrow.proteinpower.com/p/arrow-168?utm_source=arrow.proteinpower.com&utm_medium=newsletter&utm_campaign=the-arrow-168
Re the body maintaining adaptive levels of glycogen stores, I think this was my experience even when water fasting. I’m a runner and would still be able to run for around 3k at a slow pace (15-20mins) before bonking but my heart rate was elevated throughout, suggesting to me that it was still utilising more fat that normal to propel me. I think that matches what you’re seeing. You’re just running out more quickly and so with fuller stores you’re now superman. Makes me wonder what would happen to your weight if you upped glycogen and training.
I wonder, if you aren't losing muscle mass, do you actually need the refeeding to be so high as I understand we cannot store protein and converting excess protein to glucose is very inefficient for humans to do?
Professor Tim Noakes has recently been doing some experiments regarding carb loading. If I read the results correctly as long as you are fat adapted there is no advantage to carb loading. For extreme exercise (5+ hours), there is a benefit to a small amount of glucose (20g) taken during the exercise which is necessary for the brain, not the muscles.
Indeed, salmon does taste much better than sardines.
I’m not sure why you are doing the refeeds. If you note that a benefit to your training is that you had additional glycogen why not just eat carbs?