Kerri Waldron
It is one of the mainstays of diet advice for anyone engaging in intense exericse: fuel up with carbs.
However, intriguing new details about pop superstar Dua Lipa‘s strict diet – said to fuel her gut-busting dance routines on tour – suggest this may not always be true.
Speaking on a British podcast this week, the hit maker said her nutrition plan for touring mostly consists of steak with vegetables.
Her nutrition team prioritizes protein, meaning breakfasts typically include eggs and fruit – and mo bread.
Far from re-fuelling on bowls of pasta, her favorite post-cardio snacks is a banana with cashew butter.
According to Ukranian-born Dua, this regime gives her enough stamina to power through hours of physical work on stage.
So how does she do it? And does this mean you shouldn’t bother carb-loading?
Carbs, including bread, pasta and rice, are a crucial fuel source for workouts.
Instantly converted to sugar in the bloodstream, they provide a quick burst of energy and sustain the body through bouts of intense exercise, such as high-intensity workouts that keep Dua Lipa in peak shape.
Trainers who coach clients through marathons preach the benefits of loading up on pasta and bagels before the race. Surplus carbs are stored as glycogen and used as easy-access energy.
But a carb-rich meal before a workout isn’t necessarily needed. In fact, some experts say it could hamper an athlete’s performance.
This is mostly because carbs can cause a spike in blood sugar followed by a sharp drop, leading to fluctuating energy levels.
But high-protein meals can help maintain healthy blood sugar levels without the peaks and crashes.
Taylor Thomas, founder and head coach of Thomas Endurance Coaching, said carbs are often seen as the endurance athlete’s best bet for sustained energy, but protein is better suited to give the body what it needs ‘to repair and replenish itself from the damage experienced during training.’
The body breaks protein down into its amino acid components, which are then absorbed into the bloodstream and transported to various tissues.
While protein isn’t generally used for energy in the same way that carbohydrates are, it’s essential for tissue maintenance and repair.
And if there is no accessible carbs, the body performs a process called gluconeogenesis in which amino acids from broken down protein are converted into glucose, or energy.
Dua Lipa is shown performing in Denmark in 2022, while she was in the midst of her Future Nostalgia tour
On top of maintaining a strict low-carb diet, Dua Lipa enjoys high intensity interval training and yoga
Dua Lipa is pictured at the 2019 Brit Awards
Trainers recommend eating between 15 and 20 grams of protein before heavy physical exertion.
Protein before a workout or a cardio-heavy live performance helps prevent muscle fibers from breaking down – the cause of post-workout soreness – and preserves muscles by providing the body with a steady source of energy.
However, some carbs are needed before exercise.
Fitness pro Taylor Thomas added: ‘The number one focus should be primarily on the body’s number one fuel source, carbohydrates.
‘Carbohydrates produce glycogen, which is where the majority of energy during prolonged activity comes from. Experiment with smaller amounts of proteins during exercise while keeping in mind that glycogen is key.’
A study published in the Journal of Applied Physiology of carbohydrate benefits to cyclists, researchers found those who had a carb-rich pre-workout drink before getting on their bikes were able to exercise 23 minutes longer than those who did not drink it.
Another study, also in cyclists, found that after about 190 minutes of exercising, those who had a carb-rich drink had higher levels of muscle fuel compared to those who drank a placebo solution without carbs added, indicating that higher levels of muscle glycogen helped them sustain their performance for longer before becoming fatigued.
Trainers and dietitians recommend consuming one to two grams of carbohydrates per kilogram of body weight about one to two hours before exercise, meaning a 150-pound individual would need at least 68 grams of carbohydrates before exercise.
Source: bing.com
