Professor Noakes has published more than 750 scientific books and articles. He has been cited more than 16 000 times in scientific literature, has an H-index of 74 and is rated an A1 scientist by the National Research Foundation of South Africa. After coming across research which denounced current international dietary guidelines as fallacy, Prof Noakes started researching the effects of carbohydrates, proteins and fats on the human race. His research convinced him that a high fat, low carb diet is the healthiest option for many. After being left frustrated by a decline in his personal health, Prof Noakes has made it his mission to reverse the global trend and redefine the dietary guidelines. The Noakes Foundation is the catalyst for this change. It seeks to reveal what genuine healthy nutrition looks like and, in doing so, make a difference in the lives of millions of people.
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Title: How Do We Really Fuel Athletic Performance? — Dr. Shawn Baker & Prof. Tim Noakes
Participants
- Host: Dr. Shawn Baker
- Guest: Prof. Tim Noakes
Core Thesis
- The prevailing narrative that high-carbohydrate intake is essential for peak athletic performance is overstated. Human performance can be supported—and in many cases improved—by relying more on fat oxidation, with carbohydrate needs being lower than commonly promoted.
Key Points
Metabolic Priorities & Fuel Use
- Muscles preferentially burn carbohydrate when insulin is elevated; high-carb eating keeps insulin high and suppresses fat oxidation.
- At rest, using “jet fuel” (carbohydrate) makes little sense metabolically; fat should be the dominant fuel outside of high-intensity bursts.
- Muscle glycogen appears to act more as a regulator/signal of carbohydrate oxidation rather than a strictly limiting fuel during most efforts.
Glycogen: Role, Misconceptions, and Evidence
- Classic glycogen-loading concepts have been overemphasized; performance does not track linearly with “topping up” muscle glycogen.
- Studies cited from the 1990s: subjects with high muscle glycogen at rest still preferentially burned carbohydrate due to hormonal signaling (insulin), not because glycogen was limiting.
- Infusion experiments (described) suggest carbohydrate burning can be driven by carbohydrate availability/insulin rather than necessity.
Hypoglycemia & Performance
- Performance drops are linked to falling blood glucose during exercise; athletes often interpret this as “needing more carbs,” yet the underlying issue is metabolic inflexibility driven by chronically high-carb intake.
- Training/lifestyle that improve fat oxidation reduce susceptibility to exercise-associated hypoglycemia.
Carbohydrate–Insulin Model & Metabolic Health
- A high-carb pattern (especially frequent feeding) elevates insulin chronically, promoting carbohydrate dependence and insulin resistance over time.
- Many modern athletes show signs of insulin resistance despite high training volumes; shifting to lower-carb patterns can improve metabolic health and fuel flexibility.
Low-Carb / Fat-Adaptation in Sport
- Fat adaptation (weeks to months) increases the body’s capacity to oxidize fat at given workloads, decreasing reliance on frequent carbohydrate dosing.
- For submaximal endurance intensities, fat provides ample energy; carbohydrate needs cluster around higher-intensity efforts.
- Practical takeaway: prioritize fat-based fueling for most training/competition, with situational carbohydrates for decisive high-intensity segments if needed.
Hydration, Sodium, and “Electrolyte” Messaging
- Sweat sodium loss is often overstated; the body adapts by conserving sodium with reduced sweat sodium over time.
- Hyponatremia risk is driven more by overconsumption of fluids and excess sodium intake patterns than by sweat losses alone.
- The sports drink/electrolyte narrative has commercially amplified sodium and carbohydrate needs beyond what physiology requires for most athletes.
Elite Performance Context
- Success of East African runners is tied to lifelong habits, body composition, altitude exposure, and training culture—not to high supplemental carbohydrate regimens per se.
- Training quality and metabolic health trump aggressive carb-loading in explaining elite outcomes.
Aging, Training, and Monitoring
- Maintaining performance with age is feasible via consistent training, strength preservation, and metabolic health.
- Personal monitoring (glucose, insulin context, performance metrics) can guide individualized fueling rather than defaulting to high-carb prescriptions.
Industry Influence & Narratives
- Historical sports science was influenced by commercial interests (carb drinks/“electrolytes”), shaping guidelines that overprescribed carbohydrate and sodium.
- Re-examining these narratives with physiology-first reasoning suggests lower carbohydrate requirements and more reliance on fat for most athletic work.
Actionable Summary
- Train the ability to burn fat (dietary pattern + aerobic base).
- Use carbs tactically for high-intensity efforts rather than continuously.
- Avoid overdrinking and unnecessary sodium loading; let thirst and adaptation guide.
- Track personal responses (energy, glucose trends, performance) to fine-tune fueling.