Tag: Carbohydrates

, by Guru Performance

Episode 104 of the Guru Performance ‘We Do Science’ podcast! In this episode, I (Laurent Bannock) discuss ‘Nutrient Timing: You Can, But Should You’ with Chad Kerksick PhD (Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, USA)

In this session we get into:

  • Defining Nutrient Timing
  • The JISSN Position Stand on Nutrient Timing: Why was it updated since the 2008 edition
  • What has changed since 2008
  • Nuance in Sports Nutrition and Importance of Context
  • The 3Ts Hierarchy: Total, Type & (then) Timing
  • Critical Take Home Messages re Nutrient Timing: Carbohydrates are King for Performance and the Post Exercise Barn Door

Key Papers / Resources:


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, by Guru Performance

Download the Full PDF article >> Guru Performance Position Stand #5 Supplement Use in Sport


  1. Introduction
  2. The for first approach
  3. Identifying the need to supplement
  4. Considering supplementation case-by-case
  5. Supplement safety
  6. Context statement
  7. References and research
  8. Authors





Click on infographic to enlarge


The use of supplements in both elite and recreational level sport has grown tremendously in recent years (Knapik et al. 2016). Opinions are clearly split as to whether supplements are a necessary component of the athlete’s diet, and the reasons for using supplements are broad. Whilst there is a time and place for supplements, we believe in a simplistic yet discerning approach to advocating them. Moreover, the choice of which supplement brand to use has become more difficult than ever due to the demand of aesthetic focussed supplements containing banned substances or manufactured in third party labs where contaminants may spoil a ‘clean’ supplement. This position stand will address topical issues surrounding supplement use in sport and provide a clear outline of the practical considerations for utilising supplements in a safe and effective way.


Download the Full PDF article >> Guru Performance Position Stand #5 Supplement Use in Sport

, by Guru Performance

5C5AE575-E8C5-4948-963E-19621E3E11A2[26]By Sam Challis, Cyclist Magazine, Issue 41 – November 2015

In the land of cycling nutrition, carbohydrate is king. It provides the quick hit of energy required to get riders through the interval sessions that we’re told we need to build power and speed. The result is that we have become loyal subjects to the mighty carbs, and our bodies have become reliant on them for fuelling our rides. But it could be that we are serving the wrong master. Broadly speaking, the average cyclist carries enough glycogen (carbohydrate stored in the muscles) to fuel about 90 minutes of activity – barely enough to get most riders to their first cafe stop. Further, carbohydrate oxidation (ie burning energy) has a strong correlation with lactate production, which limits performance. So to improve, we need to become more metabolically efficient, which is why Cyclist has come to Guru Performance in Mayfair, London, to see Laurent Bannock, a scientist at the forefront of metabolic efficiency training.

All hail fat

‘Metabolic efficiency is the ability of an individual to utilise their most significant on-board fuel supply – body fat – for as much of the exercise duration as possible,’ Bannock says. ‘Fat is the most sustainable energy source for an athlete, and delays the accumulation of lactic acid by sparing glycogen stores. However the situation is complicated by the fact that an athlete must also be metabolically flexible – able to switch rapidly and proficiently between the body’s fuel sources to match the fluctuating intensities of competitive events. Don’t worry, we’ll revisit this later,’ he tells me with a grin, as if sensing my growing incomprehension.

Download and read the 3-page Cyclist article as a PDF